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 3251–3300 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3251 | Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product | Fats and Oils | 0.15 mg | 1% |
| 3252 | Oil, industrial, palm kernel (hydrogenated), filling fat | Fats and Oils | 0.15 mg | 1% |
| 3253 | Beverages, Kiwi Strawberry Juice Drink | Beverages | 0.15 mg | 1% |
| 3254 | Beverages, aloe vera juice drink, fortified with Vitamin C | Beverages | 0.15 mg | 1% |
| 3255 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 0.15 mg | 1% |
| 3256 | Beverages, V8 V-FUSION Juices, Tropical | Beverages | 0.15 mg | 1% |
| 3257 | Beverages, V8 SPLASH Smoothies, Strawberry Banana | Beverages | 0.15 mg | 1% |
| 3258 | Beverages, V8 SPLASH Smoothies, Tropical Colada | Beverages | 0.15 mg | 1% |
| 3259 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3260 | Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3261 | Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3262 | Fruit juice smoothie, NAKED JUICE, BLUE MACHINE | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3263 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3264 | Marmalade, orange | Sweets | 0.15 mg | 1% |
| 3265 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3266 | Jellies, no sugar (with sodium saccharin), any flavors | Sweets | 0.15 mg | 1% |
| 3267 | Persimmons, japanese, raw | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3268 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3269 | Sauce, barbecue, OPEN PIT, original | Soups, Sauces, and Gravies | 0.15 mg | 1% |
| 3270 | Beverages, V8 V-FUSION Juices, Peach Mango | Beverages | 0.15 mg | 1% |
| 3271 | Beverages, V8 V-FUSION Juices, Strawberry Banana | Beverages | 0.15 mg | 1% |
| 3272 | Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy | Fats and Oils | 0.15 mg | 1% |
| 3273 | Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners | Fats and Oils | 0.15 mg | 1% |
| 3274 | Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) | Fats and Oils | 0.15 mg | 1% |
| 3275 | Sherbet, orange | Sweets | 0.14 mg | 1% |
| 3276 | Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C | Fruits and Fruit Juices | 0.14 mg | 1% |
| 3277 | Candies, caramels | Sweets | 0.14 mg | 1% |
| 3278 | Feijoa, raw | Fruits and Fruit Juices | 0.14 mg | 1% |
| 3279 | Clementines, raw | Fruits and Fruit Juices | 0.14 mg | 1% |
| 3280 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.14 mg | 1% |
| 3281 | Rice noodles, cooked | Cereal Grains and Pasta | 0.14 mg | 1% |
| 3282 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 0.14 mg | 1% |
| 3283 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 0.14 mg | 1% |
| 3284 | Fast foods, sundae, caramel | Fast Foods | 0.14 mg | 1% |
| 3285 | Salad dressing, mayonnaise, light | Fats and Oils | 0.14 mg | 1% |
| 3286 | Dip, TOSTITOS, salsa con queso, medium | Soups, Sauces, and Gravies | 0.14 mg | 1% |
| 3287 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.14 mg | 1% |
| 3288 | Beverages, grape juice drink, canned | Beverages | 0.13 mg | 1% |
| 3289 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.13 mg | 1% |
| 3290 | Oil, corn, peanut, and olive | Fats and Oils | 0.13 mg | 1% |
| 3291 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3292 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3293 | Candies, jellybeans | Sweets | 0.13 mg | 1% |
| 3294 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 0.13 mg | 1% |
| 3295 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3296 | Longans, raw | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3297 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3298 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3299 | Frozen novelties, ice type, fruit, no sugar added | Sweets | 0.13 mg | 1% |
| 3300 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.13 mg | 1% |
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