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 6001–6050 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6001 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 0.20 mg | 1% | CNF |
| 6002 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% | CNF |
| 6003 | Soup, cauliflower, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% | CNF |
| 6004 | Salad dressing, french, homemade, unspecified oil | Fats and Oils | 0.20 mg | 1% | CNF |
| 6005 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 0.20 mg | 1% | CNF |
| 6006 | Vinegar, cider | Spices and Herbs | 0.20 mg | 1% | CNF |
| 6007 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_FF |
| 6008 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_FF |
| 6009 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.19 mg | 1% | USDA_FF |
| 6010 | Beverages, Lemonade, powder | Beverages | 0.19 mg | 1% | USDA_SR |
| 6011 | Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.19 mg | 1% | USDA_SR |
| 6012 | Apples, raw, without skin, cooked, boiled | Fruits and Fruit Juices | 0.19 mg | 1% | USDA_SR |
| 6013 | Babyfood, dessert, cherry vanilla pudding, strained | Baby Foods | 0.19 mg | 1% | USDA_SR |
| 6014 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.19 mg | 1% | USDA_SR |
| 6015 | Jellies | Sweets | 0.19 mg | 1% | USDA_SR |
| 6016 | Frozen novelties, fruit and juice bars | Sweets | 0.19 mg | 1% | USDA_SR |
| 6017 | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | Vegetables and Vegetable Products | 0.19 mg | 1% | USDA_SR |
| 6018 | Java-plum, (jambolan), raw | Fruits and Fruit Juices | 0.19 mg | 1% | USDA_SR |
| 6019 | Pears, raw, red anjou | Fruits and Fruit Juices | 0.19 mg | 1% | USDA_SR |
| 6020 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.19 mg | 1% | USDA_SR |
| 6021 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 0.19 mg | 1% | CNF |
| 6022 | Pear, red anjou, raw | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 6023 | Pear, Bartlett, raw | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 6024 | Candies, candy bits, yogourt covered | Sweets | 0.19 mg | 1% | CNF |
| 6025 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.19 mg | 1% | CNF |
| 6026 | Sweets, jellies | Sweets | 0.19 mg | 1% | CNF |
| 6027 | Dessert, frozen, fruit and juice bar | Sweets | 0.19 mg | 1% | CNF |
| 6028 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.19 mg | 1% | CNF |
| 6029 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.19 mg | 1% | CNF |
| 6030 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 6031 | Peach nectar, canned | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 6032 | Java-plum, raw | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 6033 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 6034 | Soup, oxtail, dehydrated, water added | Soups, Sauces and Gravies | 0.19 mg | 1% | CNF |
| 6035 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.19 mg | 1% | USDA_FF |
| 6036 | Beverages, carbonated, ginger ale | Beverages | 0.18 mg | 1% | USDA_SR |
| 6037 | Guava sauce, cooked | Fruits and Fruit Juices | 0.18 mg | 1% | USDA_SR |
| 6038 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.18 mg | 1% | USDA_SR |
| 6039 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.18 mg | 1% | USDA_SR |
| 6040 | Cookies, gluten-free, lemon wafer | Baked Products | 0.18 mg | 1% | USDA_SR |
| 6041 | Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.18 mg | 1% | USDA_SR |
| 6042 | Salad dressing, spray-style dressing, assorted flavors | Fats and Oils | 0.18 mg | 1% | USDA_SR |
| 6043 | Babyfood, dessert, fruit pudding, pineapple, strained | Baby Foods | 0.18 mg | 1% | USDA_SR |
| 6044 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 1% | USDA_SR |
| 6045 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 1% | USDA_SR |
| 6046 | Salad dressing, caesar, low calorie | Fats and Oils | 0.18 mg | 1% | USDA_SR |
| 6047 | Pears, raw | Fruits and Fruit Juices | 0.18 mg | 1% | USDA_SR |
| 6048 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 1% | USDA_SR |
| 6049 | Jellies, reduced sugar, home preserved | Sweets | 0.18 mg | 1% | USDA_SR |
| 6050 | Glutino, Gluten Free Wafers, Lemon Flavored | Baked Products | 0.18 mg | 1% | USDA_SR |
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