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 2601–2650 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2601 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.46 mg | 3% |
| 2602 | Peppers, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2603 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2604 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2605 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2606 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2607 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2608 | Carrot juice, canned | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2609 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2610 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 0.46 mg | 3% |
| 2611 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 0.46 mg | 3% |
| 2612 | Alcoholic beverage, wine, table, red | Beverages | 0.46 mg | 3% |
| 2613 | Shake, fast food, vanilla | Beverages | 0.46 mg | 3% |
| 2614 | Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% |
| 2615 | Snacks, Pretzels, gluten- free made with cornstarch and potato flour | Snacks | 0.46 mg | 3% |
| 2616 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% |
| 2617 | Pie, apple, commercially prepared, enriched flour | Baked Products | 0.45 mg | 2% |
| 2618 | Sage Valley, Gluten Free Vanilla Sandwich Cookies | Baked Products | 0.45 mg | 2% |
| 2619 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 2620 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 2621 | Potatoes, yellow fleshed, roasted, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 2622 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 2623 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 2624 | Vinegar, red wine | Spices and Herbs | 0.45 mg | 2% |
| 2625 | Sweet Potatoes, french fried, crosscut, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 2626 | Mountain yam, hawaii, raw | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 2627 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 2628 | Rutabagas, raw | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 2629 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 2630 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 2631 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 2632 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 2633 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 2634 | Babyfood, fruit, papaya and applesauce with tapioca, strained | Baby Foods | 0.44 mg | 2% |
| 2635 | Soymilk (All flavors), lowfat, with added calcium, vitamins A and D | Legumes and Legume Products | 0.44 mg | 2% |
| 2636 | SILK Light Plain, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2637 | SILK Light Vanilla, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2638 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2639 | SILK Chai, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2640 | SILK Mocha, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2641 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.44 mg | 2% |
| 2642 | Strawberry-flavor beverage mix, powder | Beverages | 0.44 mg | 2% |
| 2643 | Vitasoy USA, Vitasoy Organic Classic Original Soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2644 | SILK Plain, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2645 | SILK Vanilla, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2646 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2647 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2648 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2649 | SILK Unsweetened, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 2650 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 0.43 mg | 2% |
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