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 2851–2900 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2851 | Babyfood, juice, mixed fruit | Baby Foods | 0.34 mg | 2% |
| 2852 | Oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.34 mg | 2% |
| 2853 | Cookies, gluten-free, vanilla sandwich, with creme filling | Baked Products | 0.34 mg | 2% |
| 2854 | Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder | Beverages | 0.34 mg | 2% |
| 2855 | Gooseberries, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.33 mg | 2% |
| 2856 | Salt, table | Spices and Herbs | 0.33 mg | 2% |
| 2857 | Babyfood, dinner, mixed vegetable, strained | Baby Foods | 0.33 mg | 2% |
| 2858 | Blueberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.33 mg | 2% |
| 2859 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 0.33 mg | 2% |
| 2860 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 2861 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron | Baby Foods | 0.33 mg | 2% |
| 2862 | Salad dressing, coleslaw | Fats and Oils | 0.33 mg | 2% |
| 2863 | Pie fillings, cherry, low calorie | Sweets | 0.33 mg | 2% |
| 2864 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 2865 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 2866 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron | Baby Foods | 0.33 mg | 2% |
| 2867 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 0.33 mg | 2% |
| 2868 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.33 mg | 2% |
| 2869 | Onions, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 2870 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 2871 | Arrowroot flour | Cereal Grains and Pasta | 0.33 mg | 2% |
| 2872 | Babyfood, dessert, peach melba, strained | Baby Foods | 0.33 mg | 2% |
| 2873 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior | Baby Foods | 0.33 mg | 2% |
| 2874 | Soup, tomato bisque, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 2875 | Soup, vegetable soup, condensed, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 2876 | Apples, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 0.33 mg | 2% |
| 2877 | Sauce, barbecue, SWEET BABY RAY'S, original | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 2878 | Beverages, KRAFT, coffee, instant, French Vanilla Cafe | Beverages | 0.33 mg | 2% |
| 2879 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 0.32 mg | 2% |
| 2880 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 2881 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 2882 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 2883 | Peaches, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.32 mg | 2% |
| 2884 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 2885 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 2886 | Salad dressing, french dressing, commercial, regular | Fats and Oils | 0.32 mg | 2% |
| 2887 | Apricots, canned, water pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.32 mg | 2% |
| 2888 | Babyfood, vegetables, squash, strained | Baby Foods | 0.32 mg | 2% |
| 2889 | Babyfood, vegetables, squash, junior | Baby Foods | 0.32 mg | 2% |
| 2890 | Babyfood, vegetables, beets, strained | Baby Foods | 0.32 mg | 2% |
| 2891 | Babyfood, vegetables, mix vegetables strained | Baby Foods | 0.32 mg | 2% |
| 2892 | Cherries, sour, red, raw | Fruits and Fruit Juices | 0.32 mg | 2% |
| 2893 | Gooseberries, raw | Fruits and Fruit Juices | 0.31 mg | 2% |
| 2894 | Beverages, pineapple and grapefruit juice drink, canned | Beverages | 0.31 mg | 2% |
| 2895 | Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E | Beverages | 0.31 mg | 2% |
| 2896 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.31 mg | 2% |
| 2897 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.31 mg | 2% |
| 2898 | Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 2899 | Litchis, raw | Fruits and Fruit Juices | 0.31 mg | 2% |
| 2900 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 0.31 mg | 2% |
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