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 6151–6200 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6151 | Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 6152 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 6153 | Babyfood, fruit, jarred, apple (applesauce), all stages | Babyfoods | 0.15 mg | 1% | CNF |
| 6154 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 0.15 mg | 1% | CNF |
| 6155 | Pear, bosc, raw | Fruits and fruit juices | 0.15 mg | 1% | CNF |
| 6156 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.15 mg | 1% | CNF |
| 6157 | Vodka cooler, fruit flavours | Beverages | 0.15 mg | 1% | CNF |
| 6158 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6159 | Sweets, marmalade, orange | Sweets | 0.15 mg | 1% | CNF |
| 6160 | Juice drink, cranberry and apricot, bottled | Beverages | 0.15 mg | 1% | CNF |
| 6161 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6162 | Persimmon, japanese, raw | Fruits and fruit juices | 0.15 mg | 1% | CNF |
| 6163 | Tangerine (mandarin), raw | Fruits and fruit juices | 0.15 mg | 1% | CNF |
| 6164 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 6165 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 6166 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 0.14 mg | 1% | USDA_FF |
| 6167 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 6168 | Dip, TOSTITOS, salsa con queso, medium | Soups, Sauces, and Gravies | 0.14 mg | 1% | USDA_SR |
| 6169 | Salad dressing, mayonnaise, light | Fats and Oils | 0.14 mg | 1% | USDA_SR |
| 6170 | Fast foods, sundae, caramel | Fast Foods | 0.14 mg | 1% | USDA_SR |
| 6171 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 0.14 mg | 1% | USDA_SR |
| 6172 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 0.14 mg | 1% | USDA_SR |
| 6173 | Rice noodles, cooked | Cereal Grains and Pasta | 0.14 mg | 1% | USDA_SR |
| 6174 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 6175 | Clementines, raw | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 6176 | Feijoa, raw | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 6177 | Candies, caramels | Sweets | 0.14 mg | 1% | USDA_SR |
| 6178 | Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 6179 | Sherbet, orange | Sweets | 0.14 mg | 1% | USDA_SR |
| 6180 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 0.14 mg | 1% | CNF |
| 6181 | Clementine, raw | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 6182 | Salad dressing, mayonnaise, reduced fat | Fats and Oils | 0.14 mg | 1% | CNF |
| 6183 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 0.14 mg | 1% | CNF |
| 6184 | Candies, confectioner's coating, yogourt | Sweets | 0.14 mg | 1% | CNF |
| 6185 | Fast foods, dessert, sundae, caramel | Fast Foods | 0.14 mg | 1% | CNF |
| 6186 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 0.14 mg | 1% | CNF |
| 6187 | Dessert, frozen, sherbet, orange | Sweets | 0.14 mg | 1% | CNF |
| 6188 | Candies, caramel | Sweets | 0.14 mg | 1% | CNF |
| 6189 | Grapefruit juice, frozen concentrate, diluted | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 6190 | Feijoa, raw | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 6191 | Mushroom, portabella | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 6192 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 6193 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 6194 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.13 mg | 1% | USDA_SR |
| 6195 | Beverages, grape juice drink, canned | Beverages | 0.13 mg | 1% | USDA_SR |
| 6196 | Vanilla extract, imitation, alcohol | Spices and Herbs | 0.13 mg | 1% | USDA_SR |
| 6197 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 0.13 mg | 1% | USDA_SR |
| 6198 | Babyfood, fruit, bananas and pineapple with tapioca, junior | Baby Foods | 0.13 mg | 1% | USDA_SR |
| 6199 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.13 mg | 1% | USDA_SR |
| 6200 | Onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
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