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 6101–6150 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6101 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_FF |
| 6102 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_FF |
| 6103 | Lemonade, frozen concentrate, white, prepared with water | Beverages | 0.16 mg | 1% | USDA_SR |
| 6104 | Beverages, Acai berry drink, fortified | Beverages | 0.16 mg | 1% | USDA_SR |
| 6105 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 0.16 mg | 1% | USDA_SR |
| 6106 | Babyfood, mashed cheddar potatoes and broccoli, toddlers | Baby Foods | 0.16 mg | 1% | USDA_SR |
| 6107 | Sweeteners, sugar substitute, granulated, brown | Sweets | 0.16 mg | 1% | USDA_SR |
| 6108 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.16 mg | 1% | USDA_SR |
| 6109 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.16 mg | 1% | USDA_SR |
| 6110 | Plums, canned, purple, water pack, solids and liquids | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_SR |
| 6111 | Mangos, raw | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_SR |
| 6112 | Frozen novelties, ice type, lime | Sweets | 0.16 mg | 1% | USDA_SR |
| 6113 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_SR |
| 6114 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 0.16 mg | 1% | USDA_SR |
| 6115 | Plant-based beverage, coconut, unenriched, sweetened, all flavours | Beverages | 0.16 mg | 1% | CNF |
| 6116 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 0.16 mg | 1% | CNF |
| 6117 | Sweetener, granulated brown sugar | Sweets | 0.16 mg | 1% | CNF |
| 6118 | Dessert, frozen, ices, water, lime | Sweets | 0.16 mg | 1% | CNF |
| 6119 | Lemonade, white, frozen concentrate, water added | Beverages | 0.16 mg | 1% | CNF |
| 6120 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.16 mg | 1% | CNF |
| 6121 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 0.16 mg | 1% | CNF |
| 6122 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 0.16 mg | 1% | CNF |
| 6123 | Mango, raw | Fruits and fruit juices | 0.16 mg | 1% | CNF |
| 6124 | Cereal, hot, corn grits (yellow), cooked | Breakfast cereals | 0.16 mg | 1% | CNF |
| 6125 | Carrots, mature, raw | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_FF |
| 6126 | Onions, white, raw | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_FF |
| 6127 | Beverages, V8 SPLASH Smoothies, Tropical Colada | Beverages | 0.15 mg | 1% | USDA_SR |
| 6128 | Beverages, V8 SPLASH Smoothies, Strawberry Banana | Beverages | 0.15 mg | 1% | USDA_SR |
| 6129 | Beverages, V8 V-FUSION Juices, Tropical | Beverages | 0.15 mg | 1% | USDA_SR |
| 6130 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 0.15 mg | 1% | USDA_SR |
| 6131 | Beverages, aloe vera juice drink, fortified with Vitamin C | Beverages | 0.15 mg | 1% | USDA_SR |
| 6132 | Beverages, Kiwi Strawberry Juice Drink | Beverages | 0.15 mg | 1% | USDA_SR |
| 6133 | Oil, industrial, palm kernel (hydrogenated), filling fat | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 6134 | Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 6135 | Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic | Baby Foods | 0.15 mg | 1% | USDA_SR |
| 6136 | Beverages, V8 SPLASH Smoothies, Peach Mango | Beverages | 0.15 mg | 1% | USDA_SR |
| 6137 | Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 6138 | Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 6139 | Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 6140 | Beverages, V8 V-FUSION Juices, Strawberry Banana | Beverages | 0.15 mg | 1% | USDA_SR |
| 6141 | Beverages, V8 V-FUSION Juices, Peach Mango | Beverages | 0.15 mg | 1% | USDA_SR |
| 6142 | Sauce, barbecue, OPEN PIT, original | Soups, Sauces, and Gravies | 0.15 mg | 1% | USDA_SR |
| 6143 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6144 | Persimmons, japanese, raw | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 6145 | Jellies, no sugar (with sodium saccharin), any flavors | Sweets | 0.15 mg | 1% | USDA_SR |
| 6146 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 6147 | Marmalade, orange | Sweets | 0.15 mg | 1% | USDA_SR |
| 6148 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6149 | Fruit juice smoothie, NAKED JUICE, BLUE MACHINE | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 6150 | Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
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