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 2501–2550 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.25 mg | 1% |
| 2502 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 2503 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.25 mg | 1% |
| 2504 | Cranberry juice, unsweetened | Fruits and fruit juices | 0.25 mg | 1% |
| 2505 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 2506 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 2507 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 2508 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.25 mg | 1% |
| 2509 | Juice drink, fruit, ready-to-drink | Beverages | 0.25 mg | 1% |
| 2510 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 0.25 mg | 1% |
| 2511 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.24 mg | 1% |
| 2512 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 0.24 mg | 1% |
| 2513 | Passion fruit juice, purple, raw | Fruits and fruit juices | 0.24 mg | 1% |
| 2514 | Watermelon, raw | Fruits and fruit juices | 0.24 mg | 1% |
| 2515 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 2516 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 2517 | Onion, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 2518 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 2519 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 0.24 mg | 1% |
| 2520 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 0.24 mg | 1% |
| 2521 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.24 mg | 1% |
| 2522 | Sweets, pie fillings, canned, cherry | Sweets | 0.24 mg | 1% |
| 2523 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 0.24 mg | 1% |
| 2524 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 2525 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 2526 | Pear, green anjou, raw | Fruits and fruit juices | 0.24 mg | 1% |
| 2527 | Jackfruit, raw | Fruits and fruit juices | 0.23 mg | 1% |
| 2528 | Lime juice, canned or bottled | Fruits and fruit juices | 0.23 mg | 1% |
| 2529 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 0.23 mg | 1% |
| 2530 | Applesauce, canned, unsweetened | Fruits and fruit juices | 0.23 mg | 1% |
| 2531 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 0.23 mg | 1% |
| 2532 | Juice drink, citrus fruit, frozen concentrate, water added | Beverages | 0.23 mg | 1% |
| 2533 | Cake, angel food, dry mix, prepared | Baked Products | 0.23 mg | 1% |
| 2534 | Candies, marshmallow | Sweets | 0.23 mg | 1% |
| 2535 | Radish, hawaiian style, pickled | Vegetables and Vegetable Products | 0.23 mg | 1% |
| 2536 | Salad dressing, mayonnaise, no cholesterol | Fats and Oils | 0.23 mg | 1% |
| 2537 | Sauce, cranberry, canned, sweetened | Fruits and fruit juices | 0.22 mg | 1% |
| 2538 | Guava, strawberry, raw | Fruits and fruit juices | 0.22 mg | 1% |
| 2539 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.22 mg | 1% |
| 2540 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.22 mg | 1% |
| 2541 | Rhubarb, raw | Fruits and fruit juices | 0.22 mg | 1% |
| 2542 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 2543 | Fast foods, side dish, coleslaw | Fast Foods | 0.22 mg | 1% |
| 2544 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 2545 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 0.22 mg | 1% |
| 2546 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 2547 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 2548 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 2549 | Plant-based beverage, cashew, enriched, sweetened | Beverages | 0.22 mg | 1% |
| 2550 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 0.21 mg | 1% |
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