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 3101–3150 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.23 mg | 1% |
| 3102 | Cranberries, raw | Fruits and Fruit Juices | 0.23 mg | 1% |
| 3103 | Sauce, horseradish | Soups, Sauces, and Gravies | 0.23 mg | 1% |
| 3104 | POPEYES, Coleslaw | Fast Foods | 0.23 mg | 1% |
| 3105 | Cake, angelfood, dry mix, prepared | Baked Products | 0.23 mg | 1% |
| 3106 | Rhubarb, raw | Fruits and Fruit Juices | 0.22 mg | 1% |
| 3107 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.22 mg | 1% |
| 3108 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 3109 | Pears, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.22 mg | 1% |
| 3110 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 3111 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 3112 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 3113 | Pears, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.22 mg | 1% |
| 3114 | Fast foods, coleslaw | Fast Foods | 0.22 mg | 1% |
| 3115 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 3116 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 3117 | Babyfood, fruit, plums with tapioca, without ascorbic acid, junior | Baby Foods | 0.22 mg | 1% |
| 3118 | Babyfood, dessert, fruit dessert, without ascorbic acid, strained | Baby Foods | 0.22 mg | 1% |
| 3119 | Babyfood, fruit, apple and raspberry, strained | Baby Foods | 0.22 mg | 1% |
| 3120 | Babyfood, fruit, apple and raspberry, junior | Baby Foods | 0.22 mg | 1% |
| 3121 | Babyfood, fruit, applesauce, junior | Baby Foods | 0.22 mg | 1% |
| 3122 | Guavas, strawberry, raw | Fruits and Fruit Juices | 0.22 mg | 1% |
| 3123 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 0.22 mg | 1% |
| 3124 | Babyfood, fruit, applesauce, strained | Baby Foods | 0.22 mg | 1% |
| 3125 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.21 mg | 1% |
| 3126 | Beverages, tea, instant, decaffeinated, lemon, sweetened | Beverages | 0.21 mg | 1% |
| 3127 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 3128 | Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C | Beverages | 0.21 mg | 1% |
| 3129 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.21 mg | 1% |
| 3130 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 0.21 mg | 1% |
| 3131 | Melon, banana (Navajo) | American Indian/Alaska Native Foods | 0.21 mg | 1% |
| 3132 | Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST | Fruits and Fruit Juices | 0.21 mg | 1% |
| 3133 | Rhubarb, frozen, cooked, with sugar | Fruits and Fruit Juices | 0.21 mg | 1% |
| 3134 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 0.21 mg | 1% |
| 3135 | Alcoholic beverage, pina colada, prepared-from-recipe | Beverages | 0.21 mg | 1% |
| 3136 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.21 mg | 1% |
| 3137 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.21 mg | 1% |
| 3138 | Pears, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.21 mg | 1% |
| 3139 | Onions, raw | Vegetables and Vegetable Products | 0.21 mg | 1% |
| 3140 | KFC, Coleslaw | Fast Foods | 0.21 mg | 1% |
| 3141 | Salad dressing, mayonnaise, regular | Fats and Oils | 0.21 mg | 1% |
| 3142 | Babyfood, fruit, pears and pineapple, junior | Baby Foods | 0.21 mg | 1% |
| 3143 | Babyfood, dessert, fruit dessert, without ascorbic acid, junior | Baby Foods | 0.21 mg | 1% |
| 3144 | Soup, wonton, Chinese restaurant | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 3145 | Fast foods, sundae, strawberry | Fast Foods | 0.21 mg | 1% |
| 3146 | Soup, mushroom barley, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 3147 | Grapefruit juice, pink, raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3148 | Cranberry sauce, whole, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3149 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3150 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 0.20 mg | 1% |
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