Red meat and poultry dominate this ranking because their iron binds easily to the proteins that carry oxygen through your blood. Animal tissues contain haem iron, the form your body absorbs with the fewest obstacles. Plant foods hold non-haem iron, which your gut takes up less readily and only when other compounds in the meal do not block it.
Iron concentrates in organ meats, then muscle meats, then leafy greens and legumes. A single ranking cannot show you absorption rates. Two foods with the same iron count per 100 g deliver different amounts to your bloodstream depending on what else you eat alongside them.
Without animal foods, you lose access to haem iron. Plant sources and fortified foods supply non-haem iron instead, which your body absorbs at a lower rate and loses to interference from phytates, tannins and polyphenols in the same meal. Eating vitamin C alongside iron-rich plants improves uptake substantially. Many fortified cereals and plant milks contain added iron in amounts comparable to meat, but absorption remains the limiting factor on a vegetarian or vegan diet.
FDA daily value: 18 mg
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Showing 5851–5900 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5851 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 0.23 mg | 1% | CNF |
| 5852 | Lime juice, canned or bottled | Fruits and fruit juices | 0.23 mg | 1% | CNF |
| 5853 | Jackfruit, raw | Fruits and fruit juices | 0.23 mg | 1% | CNF |
| 5854 | Mushrooms, white button | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_FF |
| 5855 | Mushrooms, white button | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_FF |
| 5856 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 0.22 mg | 1% | USDA_FF |
| 5857 | Babyfood, fruit, applesauce, strained | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 5858 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 0.22 mg | 1% | USDA_SR |
| 5859 | Guavas, strawberry, raw | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 5860 | Babyfood, fruit, applesauce, junior | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 5861 | Babyfood, fruit, apple and raspberry, junior | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 5862 | Babyfood, fruit, apple and raspberry, strained | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 5863 | Babyfood, dessert, fruit dessert, without ascorbic acid, strained | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 5864 | Babyfood, fruit, plums with tapioca, without ascorbic acid, junior | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 5865 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 5866 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 5867 | Fast foods, coleslaw | Fast Foods | 0.22 mg | 1% | USDA_SR |
| 5868 | Pears, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 5869 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 5870 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 5871 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 5872 | Pears, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 5873 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 5874 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 5875 | Rhubarb, raw | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 5876 | Plant-based beverage, cashew, enriched, sweetened | Beverages | 0.22 mg | 1% | CNF |
| 5877 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 5878 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 5879 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 5880 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 0.22 mg | 1% | CNF |
| 5881 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 5882 | Fast foods, side dish, coleslaw | Fast Foods | 0.22 mg | 1% | CNF |
| 5883 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 5884 | Rhubarb, raw | Fruits and fruit juices | 0.22 mg | 1% | CNF |
| 5885 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.22 mg | 1% | CNF |
| 5886 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.22 mg | 1% | CNF |
| 5887 | Guava, strawberry, raw | Fruits and fruit juices | 0.22 mg | 1% | CNF |
| 5888 | Sauce, cranberry, canned, sweetened | Fruits and fruit juices | 0.22 mg | 1% | CNF |
| 5889 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.21 mg | 1% | USDA_FF |
| 5890 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 0.21 mg | 1% | USDA_SR |
| 5891 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.21 mg | 1% | USDA_SR |
| 5892 | Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C | Beverages | 0.21 mg | 1% | USDA_SR |
| 5893 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 0.21 mg | 1% | USDA_SR |
| 5894 | Beverages, tea, instant, decaffeinated, lemon, sweetened | Beverages | 0.21 mg | 1% | USDA_SR |
| 5895 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.21 mg | 1% | USDA_SR |
| 5896 | Soup, mushroom barley, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.21 mg | 1% | USDA_SR |
| 5897 | Fast foods, sundae, strawberry | Fast Foods | 0.21 mg | 1% | USDA_SR |
| 5898 | Soup, wonton, Chinese restaurant | Soups, Sauces, and Gravies | 0.21 mg | 1% | USDA_SR |
| 5899 | Babyfood, dessert, fruit dessert, without ascorbic acid, junior | Baby Foods | 0.21 mg | 1% | USDA_SR |
| 5900 | Babyfood, fruit, pears and pineapple, junior | Baby Foods | 0.21 mg | 1% | USDA_SR |
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