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 6201–6250 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6201 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 6202 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 6203 | Frozen novelties, ice type, fruit, no sugar added | Sweets | 0.13 mg | 1% | USDA_SR |
| 6204 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 6205 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 6206 | Longans, raw | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 6207 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 6208 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 0.13 mg | 1% | USDA_SR |
| 6209 | Candies, jellybeans | Sweets | 0.13 mg | 1% | USDA_SR |
| 6210 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 6211 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 6212 | Oil, corn, peanut, and olive | Fats and Oils | 0.13 mg | 1% | USDA_SR |
| 6213 | Babyfood, dessert, jarred, strawberry | Babyfoods | 0.13 mg | 1% | CNF |
| 6214 | Apple juice, canned or bottled, unsweetened, calcium and Vitamin C and D added | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 6215 | Babyfood, juice, apple and prune | Babyfoods | 0.13 mg | 1% | CNF |
| 6216 | Beverage, protein drink, ready-to-drink, MUSCLE MLK, light | Beverages | 0.13 mg | 1% | CNF |
| 6217 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 6218 | Vegetable oil, corn, peanut and olive | Fats and Oils | 0.13 mg | 1% | CNF |
| 6219 | Salad dressing, italian, calorie-reduced | Fats and Oils | 0.13 mg | 1% | CNF |
| 6220 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.13 mg | 1% | CNF |
| 6221 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 0.13 mg | 1% | CNF |
| 6222 | Coffee, brewed, espresso, restaurant prepared | Beverages | 0.13 mg | 1% | CNF |
| 6223 | Dessert, pudding, lemon, dry mix, regular, prepared | Sweets | 0.13 mg | 1% | CNF |
| 6224 | Dessert, frozen, ices, water, fruit, with aspartame | Sweets | 0.13 mg | 1% | CNF |
| 6225 | Candies, jellybeans | Sweets | 0.13 mg | 1% | CNF |
| 6226 | Drink, grape, vitamin C added, canned | Beverages | 0.13 mg | 1% | CNF |
| 6227 | Coffee, instant, sweetened, mocha flavour, powder, water added | Beverages | 0.13 mg | 1% | CNF |
| 6228 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.13 mg | 1% | CNF |
| 6229 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 6230 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 6231 | Orange, california, navel, raw | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 6232 | Longan, raw | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 6233 | Lemon juice, canned or bottled | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 6234 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 0.13 mg | 1% | CNF |
| 6235 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_FF |
| 6236 | Alcoholic beverage, distilled, rum, 80 proof | Beverages | 0.12 mg | 1% | USDA_SR |
| 6237 | Grapefruit, raw, pink and red, Florida | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 6238 | Apple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 6239 | Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 6240 | Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 6241 | Vanilla extract | Spices and Herbs | 0.12 mg | 1% | USDA_SR |
| 6242 | Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 6243 | Beverages, OCEAN SPRAY, Cran Pomegranate | Beverages | 0.12 mg | 1% | USDA_SR |
| 6244 | Applesauce, canned, sweetened, without salt | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 6245 | Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 6246 | Salad dressing, mayonnaise-type, light | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 6247 | Salad dressing, mayonnaise type, regular, with salt | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 6248 | Salad dressing, KRAFT MIRACLE WHIP FREE Nonfat Dressing | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 6249 | Puddings, tapioca, dry mix, with no added salt | Sweets | 0.12 mg | 1% | USDA_SR |
| 6250 | Toppings, pineapple | Sweets | 0.12 mg | 1% | USDA_SR |
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