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 3051–3100 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3051 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3052 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3053 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3054 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 0.25 mg | 1% |
| 3055 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3056 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3057 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3058 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3059 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3060 | Pickles, cucumber, sweet (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3061 | Papayas, raw | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3062 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3063 | Babyfood, fruit, pears, junior | Baby Foods | 0.25 mg | 1% |
| 3064 | Babyfood, fruit, applesauce and apricots, strained | Baby Foods | 0.25 mg | 1% |
| 3065 | Babyfood, fruit, pears and pineapple, strained | Baby Foods | 0.25 mg | 1% |
| 3066 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 0.25 mg | 1% |
| 3067 | Sauce, tartar, ready-to-serve | Soups, Sauces, and Gravies | 0.25 mg | 1% |
| 3068 | Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin | Beverages | 0.25 mg | 1% |
| 3069 | Beverages, fruit juice drink, greater than 3% juice, high vitamin C | Beverages | 0.25 mg | 1% |
| 3070 | Candies, white chocolate | Sweets | 0.24 mg | 1% |
| 3071 | Watermelon, raw | Fruits and Fruit Juices | 0.24 mg | 1% |
| 3072 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.24 mg | 1% |
| 3073 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 3074 | Pie fillings, canned, cherry | Sweets | 0.24 mg | 1% |
| 3075 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 0.24 mg | 1% |
| 3076 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 3077 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.24 mg | 1% |
| 3078 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 3079 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 3080 | Chicory, witloof, raw | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 3081 | Babyfood, fruit, applesauce with banana, junior | Baby Foods | 0.24 mg | 1% |
| 3082 | Babyfood, fruit, pears, strained | Baby Foods | 0.24 mg | 1% |
| 3083 | Alcoholic beverage, wine, dessert, sweet | Beverages | 0.24 mg | 1% |
| 3084 | Babyfood, juice treats, fruit medley, toddler | Baby Foods | 0.24 mg | 1% |
| 3085 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 0.24 mg | 1% |
| 3086 | Alcoholic beverage, wine, dessert, dry | Beverages | 0.24 mg | 1% |
| 3087 | Jackfruit, raw | Fruits and Fruit Juices | 0.23 mg | 1% |
| 3088 | Glutino, Gluten Free Cookies, Vanilla Creme | Baked Products | 0.23 mg | 1% |
| 3089 | Mayonnaise dressing, no cholesterol | Fats and Oils | 0.23 mg | 1% |
| 3090 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.23 mg | 1% |
| 3091 | Candies, marshmallows | Sweets | 0.23 mg | 1% |
| 3092 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 0.23 mg | 1% |
| 3093 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.23 mg | 1% |
| 3094 | Mango, dried, sweetened | Fruits and Fruit Juices | 0.23 mg | 1% |
| 3095 | Eggplant, raw | Vegetables and Vegetable Products | 0.23 mg | 1% |
| 3096 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 0.23 mg | 1% |
| 3097 | Radishes, hawaiian style, pickled | Vegetables and Vegetable Products | 0.23 mg | 1% |
| 3098 | Babyfood, fruit, bananas and pineapple with tapioca, strained | Baby Foods | 0.23 mg | 1% |
| 3099 | Babyfood, fruit, peaches, strained | Baby Foods | 0.23 mg | 1% |
| 3100 | Babyfood, fruit, peaches, junior | Baby Foods | 0.23 mg | 1% |
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