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 4451–4500 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4451 | Okra (gumbo), raw | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 4452 | Blackberry, raw | Fruits and fruit juices | 0.62 mg | 3% | CNF |
| 4453 | Apricot, canned whole no skin, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.62 mg | 3% | CNF |
| 4454 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.62 mg | 3% | CNF |
| 4455 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 0.61 mg | 3% | USDA_FF |
| 4456 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 0.61 mg | 3% | USDA_SR |
| 4457 | Pie, lemon meringue, commercially prepared | Baked Products | 0.61 mg | 3% | USDA_SR |
| 4458 | Avocados, raw, California | Fruits and Fruit Juices | 0.61 mg | 3% | USDA_SR |
| 4459 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 4460 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 4461 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 4462 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 4463 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 4464 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 4465 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 4466 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 4467 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 4468 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 4469 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 4470 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 4471 | Pie, lemon meringue, commercial | Baked Products | 0.61 mg | 3% | CNF |
| 4472 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 4473 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 4474 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 4475 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 4476 | Sweet potato, raw | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 4477 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 4478 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 4479 | Avocado, raw, california | Fruits and fruit juices | 0.61 mg | 3% | CNF |
| 4480 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 0.60 mg | 3% | USDA_SR |
| 4481 | Zwieback | Baby Foods | 0.60 mg | 3% | USDA_SR |
| 4482 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 0.60 mg | 3% | USDA_SR |
| 4483 | Salad dressing, russian dressing, low calorie | Fats and Oils | 0.60 mg | 3% | USDA_SR |
| 4484 | Salad dressing, sesame seed dressing, regular | Fats and Oils | 0.60 mg | 3% | USDA_SR |
| 4485 | Salad dressing, russian dressing | Fats and Oils | 0.60 mg | 3% | USDA_SR |
| 4486 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.60 mg | 3% | USDA_SR |
| 4487 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 4488 | Yambean (jicama), raw | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 4489 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.60 mg | 3% | USDA_SR |
| 4490 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 4491 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 4492 | Ginger root, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 4493 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 4494 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 0.60 mg | 3% | USDA_SR |
| 4495 | Wild rice, cooked | Cereal Grains and Pasta | 0.60 mg | 3% | USDA_SR |
| 4496 | Taro shoots, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 4497 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
| 4498 | Limes, raw | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
| 4499 | Soursop, raw | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
| 4500 | Lemons, raw, without peel | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
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