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 3151–3200 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3151 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 0.20 mg | 1% |
| 3152 | Rice, white, short-grain, cooked, unenriched | Cereal Grains and Pasta | 0.20 mg | 1% |
| 3153 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 0.20 mg | 1% |
| 3154 | Stew/soup, caribou (Alaska Native) | American Indian/Alaska Native Foods | 0.20 mg | 1% |
| 3155 | Babyfood, juice, orange-carrot | Baby Foods | 0.20 mg | 1% |
| 3156 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3157 | Pitanga, (surinam-cherry), raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3158 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 3159 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 0.20 mg | 1% |
| 3160 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.20 mg | 1% |
| 3161 | Babyfood, carrots, toddler | Baby Foods | 0.20 mg | 1% |
| 3162 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 0.20 mg | 1% |
| 3163 | Tangerine juice, raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3164 | Pears, canned, extra light syrup pack, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3165 | Celery, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 3166 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 3167 | Watercress, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 3168 | Babyfood, fruit, plums with tapioca, without ascorbic acid, strained | Baby Foods | 0.20 mg | 1% |
| 3169 | Babyfood, fruit and vegetable, apple and sweet potato | Baby Foods | 0.20 mg | 1% |
| 3170 | Babyfood, fruit, apple and blueberry, strained | Baby Foods | 0.20 mg | 1% |
| 3171 | Babyfood, dessert, dutch apple, strained | Baby Foods | 0.20 mg | 1% |
| 3172 | Babyfood, juice, apple, with calcium | Baby Foods | 0.20 mg | 1% |
| 3173 | Salad dressing, KRAFT Mayo Light Mayonnaise | Fats and Oils | 0.20 mg | 1% |
| 3174 | Babyfood, fruit, bananas with tapioca, strained | Baby Foods | 0.20 mg | 1% |
| 3175 | Babyfood, fruit dessert, mango with tapioca | Baby Foods | 0.20 mg | 1% |
| 3176 | Babyfood, pears, dices, toddler | Baby Foods | 0.20 mg | 1% |
| 3177 | Babyfood, fruit, guava and papaya with tapioca, strained | Baby Foods | 0.20 mg | 1% |
| 3178 | Babyfood, peaches, dices, toddler | Baby Foods | 0.20 mg | 1% |
| 3179 | Babyfood, apple-banana juice | Baby Foods | 0.20 mg | 1% |
| 3180 | Babyfood, juice, orange and apple | Baby Foods | 0.20 mg | 1% |
| 3181 | Sandwich spread, with chopped pickle, regular, unspecified oils | Fats and Oils | 0.20 mg | 1% |
| 3182 | Salad dressing, french, home recipe | Fats and Oils | 0.20 mg | 1% |
| 3183 | Salad dressing, french, cottonseed, oil, home recipe | Fats and Oils | 0.20 mg | 1% |
| 3184 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3185 | Alcoholic beverages, wine, rose | Beverages | 0.20 mg | 1% |
| 3186 | Grapefruit juice, white, raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3187 | Vinegar, cider | Spices and Herbs | 0.20 mg | 1% |
| 3188 | Babyfood, potatoes, toddler | Baby Foods | 0.20 mg | 1% |
| 3189 | Cranberry-orange relish, canned | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3190 | Beverages, Apple juice drink, light, fortified with vitamin C | Beverages | 0.20 mg | 1% |
| 3191 | Beverages, MOTTS, Apple juice light, fortified with vitamin C | Beverages | 0.20 mg | 1% |
| 3192 | Beverages, fruit punch juice drink, frozen concentrate, prepared with water | Beverages | 0.20 mg | 1% |
| 3193 | Apples, raw, without skin, cooked, boiled | Fruits and Fruit Juices | 0.19 mg | 1% |
| 3194 | Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.19 mg | 1% |
| 3195 | Beverages, Lemonade, powder | Beverages | 0.19 mg | 1% |
| 3196 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.19 mg | 1% |
| 3197 | Pears, raw, red anjou | Fruits and Fruit Juices | 0.19 mg | 1% |
| 3198 | Java-plum, (jambolan), raw | Fruits and Fruit Juices | 0.19 mg | 1% |
| 3199 | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 3200 | Frozen novelties, fruit and juice bars | Sweets | 0.19 mg | 1% |
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