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 3201–3250 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Jellies | Sweets | 0.19 mg | 1% |
| 3202 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 3203 | Babyfood, dessert, cherry vanilla pudding, strained | Baby Foods | 0.19 mg | 1% |
| 3204 | Orange Pineapple Juice Blend | Fruits and Fruit Juices | 0.18 mg | 1% |
| 3205 | Glutino, Gluten Free Wafers, Lemon Flavored | Baked Products | 0.18 mg | 1% |
| 3206 | Jellies, reduced sugar, home preserved | Sweets | 0.18 mg | 1% |
| 3207 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 3208 | Pears, raw | Fruits and Fruit Juices | 0.18 mg | 1% |
| 3209 | Salad dressing, caesar, low calorie | Fats and Oils | 0.18 mg | 1% |
| 3210 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 3211 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 3212 | Babyfood, dessert, fruit pudding, pineapple, strained | Baby Foods | 0.18 mg | 1% |
| 3213 | Salad dressing, spray-style dressing, assorted flavors | Fats and Oils | 0.18 mg | 1% |
| 3214 | Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.18 mg | 1% |
| 3215 | Cookies, gluten-free, lemon wafer | Baked Products | 0.18 mg | 1% |
| 3216 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.18 mg | 1% |
| 3217 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.18 mg | 1% |
| 3218 | Guava sauce, cooked | Fruits and Fruit Juices | 0.18 mg | 1% |
| 3219 | Beverages, carbonated, ginger ale | Beverages | 0.18 mg | 1% |
| 3220 | Apples, raw, without skin, cooked, microwave | Fruits and Fruit Juices | 0.17 mg | 1% |
| 3221 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 0.17 mg | 1% |
| 3222 | Beverages, lemonade-flavor drink, powder | Beverages | 0.17 mg | 1% |
| 3223 | Candied fruit | Fruits and Fruit Juices | 0.17 mg | 1% |
| 3224 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 0.17 mg | 1% |
| 3225 | Babyfood, fruit supreme dessert | Baby Foods | 0.17 mg | 1% |
| 3226 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 1% |
| 3227 | Puddings, lemon, dry mix, regular | Sweets | 0.17 mg | 1% |
| 3228 | Plums, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.17 mg | 1% |
| 3229 | Melons, honeydew, raw | Fruits and Fruit Juices | 0.17 mg | 1% |
| 3230 | Plums, raw | Fruits and Fruit Juices | 0.17 mg | 1% |
| 3231 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 1% |
| 3232 | Puddings, lemon, dry mix, regular, with added oil, potassium, sodium | Sweets | 0.17 mg | 1% |
| 3233 | Babyfood, juice, orange | Baby Foods | 0.17 mg | 1% |
| 3234 | Babyfood, dessert, cherry vanilla pudding, junior | Baby Foods | 0.17 mg | 1% |
| 3235 | Avocados, raw, Florida | Fruits and Fruit Juices | 0.17 mg | 1% |
| 3236 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 0.17 mg | 1% |
| 3237 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3238 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.16 mg | 1% |
| 3239 | Frozen novelties, ice type, lime | Sweets | 0.16 mg | 1% |
| 3240 | Mangos, raw | Fruits and Fruit Juices | 0.16 mg | 1% |
| 3241 | Plums, canned, purple, water pack, solids and liquids | Fruits and Fruit Juices | 0.16 mg | 1% |
| 3242 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3243 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3244 | Sweeteners, sugar substitute, granulated, brown | Sweets | 0.16 mg | 1% |
| 3245 | Babyfood, mashed cheddar potatoes and broccoli, toddlers | Baby Foods | 0.16 mg | 1% |
| 3246 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 0.16 mg | 1% |
| 3247 | Beverages, Acai berry drink, fortified | Beverages | 0.16 mg | 1% |
| 3248 | Lemonade, frozen concentrate, white, prepared with water | Beverages | 0.16 mg | 1% |
| 3249 | Beverages, V8 SPLASH Smoothies, Peach Mango | Beverages | 0.15 mg | 1% |
| 3250 | Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic | Baby Foods | 0.15 mg | 1% |
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