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 3301–3350 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3302 | Onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.13 mg | 1% |
| 3303 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.13 mg | 1% |
| 3304 | Babyfood, fruit, bananas and pineapple with tapioca, junior | Baby Foods | 0.13 mg | 1% |
| 3305 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 0.13 mg | 1% |
| 3306 | Vanilla extract, imitation, alcohol | Spices and Herbs | 0.13 mg | 1% |
| 3307 | Salad Dressing, mayonnaise-like, fat-free | Fats and Oils | 0.12 mg | 1% |
| 3308 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.12 mg | 1% |
| 3309 | Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.12 mg | 1% |
| 3310 | Puddings, banana, dry mix, instant, with added oil | Sweets | 0.12 mg | 1% |
| 3311 | Puddings, tapioca, dry mix | Sweets | 0.12 mg | 1% |
| 3312 | Puddings, banana, dry mix, instant | Sweets | 0.12 mg | 1% |
| 3313 | Toppings, pineapple | Sweets | 0.12 mg | 1% |
| 3314 | Puddings, tapioca, dry mix, with no added salt | Sweets | 0.12 mg | 1% |
| 3315 | Salad dressing, KRAFT MIRACLE WHIP FREE Nonfat Dressing | Fats and Oils | 0.12 mg | 1% |
| 3316 | Salad dressing, mayonnaise type, regular, with salt | Fats and Oils | 0.12 mg | 1% |
| 3317 | Salad dressing, mayonnaise-type, light | Fats and Oils | 0.12 mg | 1% |
| 3318 | Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.12 mg | 1% |
| 3319 | Applesauce, canned, sweetened, without salt | Fruits and Fruit Juices | 0.12 mg | 1% |
| 3320 | Beverages, OCEAN SPRAY, Cran Pomegranate | Beverages | 0.12 mg | 1% |
| 3321 | Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy | Fats and Oils | 0.12 mg | 1% |
| 3322 | Vanilla extract | Spices and Herbs | 0.12 mg | 1% |
| 3323 | Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils | Fats and Oils | 0.12 mg | 1% |
| 3324 | Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick | Fats and Oils | 0.12 mg | 1% |
| 3325 | Apple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.12 mg | 1% |
| 3326 | Grapefruit, raw, pink and red, Florida | Fruits and Fruit Juices | 0.12 mg | 1% |
| 3327 | Alcoholic beverage, distilled, rum, 80 proof | Beverages | 0.12 mg | 1% |
| 3328 | Beverages, carbonated, SPRITE, lemon-lime, without caffeine | Beverages | 0.11 mg | 1% |
| 3329 | Whiskey sour mix, bottled, with added potassium and sodium | Beverages | 0.11 mg | 1% |
| 3330 | Beverages, Whiskey sour mix, bottled | Beverages | 0.11 mg | 1% |
| 3331 | Beverages, carbonated, cola, fast-food cola | Beverages | 0.11 mg | 1% |
| 3332 | Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine | Beverages | 0.11 mg | 1% |
| 3333 | Beverages, shake, fast food, strawberry | Beverages | 0.11 mg | 1% |
| 3334 | Pummelo, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3335 | Sweeteners, tabletop, fructose, liquid | Sweets | 0.11 mg | 1% |
| 3336 | Juice, apple and grape blend, with added ascorbic acid | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3337 | Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3338 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 0.11 mg | 1% |
| 3339 | Puddings, rice, ready-to-eat | Sweets | 0.11 mg | 1% |
| 3340 | Puddings, tapioca, ready-to-eat, fat free | Sweets | 0.11 mg | 1% |
| 3341 | Beverages, Orange juice drink | Beverages | 0.11 mg | 1% |
| 3342 | Puddings, tapioca, ready-to-eat | Sweets | 0.11 mg | 1% |
| 3343 | Syrups, maple | Sweets | 0.11 mg | 1% |
| 3344 | Syrup, maple, Canadian | Sweets | 0.11 mg | 1% |
| 3345 | Babyfood, juice, orange and banana | Baby Foods | 0.11 mg | 1% |
| 3346 | Babyfood, dessert, dutch apple, junior | Baby Foods | 0.11 mg | 1% |
| 3347 | Alcoholic beverage, rice (sake) | Beverages | 0.10 mg | 1% |
| 3348 | Babyfood, banana apple dessert, strained | Baby Foods | 0.10 mg | 1% |
| 3349 | Pomegranate juice, bottled | Fruits and Fruit Juices | 0.10 mg | 1% |
| 3350 | Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.10 mg | 1% |
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