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 2651–2700 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2651 | Maraschino cherries, canned, drained | Fruits and Fruit Juices | 0.43 mg | 2% |
| 2652 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 0.43 mg | 2% |
| 2653 | Durian, raw or frozen | Fruits and Fruit Juices | 0.43 mg | 2% |
| 2654 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2655 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2656 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2657 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 0.43 mg | 2% |
| 2658 | Celeriac, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2659 | Celeriac, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2660 | Beans, mung, mature seeds, sprouted, canned, drained solids | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2661 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2662 | Apples, dehydrated (low moisture), sulfured, stewed | Fruits and Fruit Juices | 0.43 mg | 2% |
| 2663 | Apricots, canned, heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.43 mg | 2% |
| 2664 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 0.43 mg | 2% |
| 2665 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 0.43 mg | 2% |
| 2666 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2667 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.42 mg | 2% |
| 2668 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 0.42 mg | 2% |
| 2669 | Cherry juice, tart | Fruits and Fruit Juices | 0.42 mg | 2% |
| 2670 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2671 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2672 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2673 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2674 | Celery, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2675 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2676 | Cauliflower, raw | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2677 | Celery, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2678 | BURGER KING, Vanilla Shake | Fast Foods | 0.42 mg | 2% |
| 2679 | Babyfood, juice, orange and pineapple | Baby Foods | 0.42 mg | 2% |
| 2680 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 0.42 mg | 2% |
| 2681 | Horseradish, prepared | Spices and Herbs | 0.42 mg | 2% |
| 2682 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.42 mg | 2% |
| 2683 | Strudel, apple | Baked Products | 0.42 mg | 2% |
| 2684 | Grapefruit, sections, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.41 mg | 2% |
| 2685 | Cranberry sauce, canned, sweetened | Fruits and Fruit Juices | 0.41 mg | 2% |
| 2686 | Candies, fudge, vanilla with nuts | Sweets | 0.41 mg | 2% |
| 2687 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 0.41 mg | 2% |
| 2688 | Strawberries, raw | Fruits and Fruit Juices | 0.41 mg | 2% |
| 2689 | Prunes, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.41 mg | 2% |
| 2690 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2691 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2692 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2693 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2694 | Lettuce, iceberg (includes crisphead types), raw | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2695 | Taro shoots, cooked, without salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2696 | Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2697 | Taro, shoots, cooked, with salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2698 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2699 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2700 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 0.41 mg | 2% |
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