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 6301–6350 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6301 | Sweets, syrups, maple, bulk | Sweets | 0.11 mg | 1% | CNF |
| 6302 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 0.11 mg | 1% | CNF |
| 6303 | Dessert, pudding, rice, ready to eat | Sweets | 0.11 mg | 1% | CNF |
| 6304 | Drink, lemonade flavour, vitamin C added, powder | Beverages | 0.11 mg | 1% | CNF |
| 6305 | Carbonated drinks, cola with aspartame | Beverages | 0.11 mg | 1% | CNF |
| 6306 | Carbonated drinks, cola, fast-food cola | Beverages | 0.11 mg | 1% | CNF |
| 6307 | Carbonated drinks, lemon-lime soda | Beverages | 0.11 mg | 1% | CNF |
| 6308 | Alcohol, cocktail, whisky sour mix, bottled | Beverages | 0.11 mg | 1% | CNF |
| 6309 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 0.11 mg | 1% | CNF |
| 6310 | Pummelo, raw | Fruits and fruit juices | 0.11 mg | 1% | CNF |
| 6311 | Cherries, sweet, dark red, raw | Fruits and Fruit Juices | 0.11 mg | 1% | USDA_FF |
| 6312 | Tomato, roma | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_FF |
| 6313 | Tomato, roma | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_FF |
| 6314 | Beverages, orange and apricot juice drink, canned | Beverages | 0.10 mg | 1% | USDA_SR |
| 6315 | Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 | Beverages | 0.10 mg | 1% | USDA_SR |
| 6316 | McDONALD'S, Strawberry Sundae | Fast Foods | 0.10 mg | 1% | USDA_SR |
| 6317 | Carbonated beverage, chocolate-flavored soda | Beverages | 0.10 mg | 1% | USDA_SR |
| 6318 | Cranberry juice cocktail, bottled | Beverages | 0.10 mg | 1% | USDA_SR |
| 6319 | Apricot nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 6320 | Babyfood, dessert, peach cobbler, junior | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 6321 | Babyfood, dessert, peach cobbler, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 6322 | Babyfood, dessert, fruit pudding, orange, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 6323 | Babyfood, fruit, applesauce and pineapple, junior | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 6324 | Babyfood, fruit, applesauce and pineapple, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 6325 | Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing | Fats and Oils | 0.10 mg | 1% | USDA_SR |
| 6326 | Babyfood, cherry cobbler, junior | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 6327 | Butterbur, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 6328 | Butterbur, (fuki), raw | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 6329 | Sweeteners, tabletop, fructose, dry, powder | Sweets | 0.10 mg | 1% | USDA_SR |
| 6330 | Butterbur, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 6331 | Orange juice, canned, unsweetened | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 6332 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 6333 | Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 6334 | Pomegranate juice, bottled | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 6335 | Babyfood, banana apple dessert, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 6336 | Alcoholic beverage, rice (sake) | Beverages | 0.10 mg | 1% | USDA_SR |
| 6337 | Babyfood, juice, pear, all stages | Babyfoods | 0.10 mg | 1% | CNF |
| 6338 | Soup, broth, vegetable, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.10 mg | 1% | CNF |
| 6339 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 6340 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 6341 | Butterbur (fuki), boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 6342 | Sweets, sugars, fructose, powder | Sweets | 0.10 mg | 1% | CNF |
| 6343 | Alcohol, rice (sake) | Beverages | 0.10 mg | 1% | CNF |
| 6344 | Carbonated drinks, chocolate | Beverages | 0.10 mg | 1% | CNF |
| 6345 | Juice, cocktail, cranberry, vitamin C added, bottled | Beverages | 0.10 mg | 1% | CNF |
| 6346 | Juice drink, orange and apricot, canned | Beverages | 0.10 mg | 1% | CNF |
| 6347 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 6348 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 6349 | Orange juice, canned | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 6350 | Orange, all commercial varieties, raw | Fruits and fruit juices | 0.10 mg | 1% | CNF |
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