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 4901–4950 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4901 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 4902 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 4903 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 4904 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 4905 | Peppers, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 4906 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.46 mg | 3% | USDA_SR |
| 4907 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 4908 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.46 mg | 3% | CNF |
| 4909 | Dessert, frozen yogourt, chocolate | Sweets | 0.46 mg | 3% | CNF |
| 4910 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 4911 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 4912 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.46 mg | 3% | CNF |
| 4913 | Dessert, frozen, pudding pop, chocolate | Sweets | 0.46 mg | 3% | CNF |
| 4914 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 0.46 mg | 3% | CNF |
| 4915 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 4916 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 4917 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 4918 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 4919 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 4920 | Carrot juice, canned | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 4921 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 4922 | Orange grapefruit juice, canned | Fruits and fruit juices | 0.46 mg | 3% | CNF |
| 4923 | Dessert, frozen yogourt | Sweets | 0.46 mg | 3% | CNF |
| 4924 | Raspberries, raw | Fruits and Fruit Juices | 0.45 mg | 3% | USDA_FF |
| 4925 | Raspberries, raw | Fruits and Fruit Juices | 0.45 mg | 3% | USDA_FF |
| 4926 | Pie, apple, commercially prepared, enriched flour | Baked Products | 0.45 mg | 2% | USDA_SR |
| 4927 | Vinegar, red wine | Spices and Herbs | 0.45 mg | 2% | USDA_SR |
| 4928 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 2% | USDA_SR |
| 4929 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 2% | USDA_SR |
| 4930 | Potatoes, yellow fleshed, roasted, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.45 mg | 2% | USDA_SR |
| 4931 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 2% | USDA_SR |
| 4932 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 2% | USDA_SR |
| 4933 | Sage Valley, Gluten Free Vanilla Sandwich Cookies | Baked Products | 0.45 mg | 2% | USDA_SR |
| 4934 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 0.45 mg | 2% | CNF |
| 4935 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 2% | CNF |
| 4936 | Vinegar, red wine | Spices and Herbs | 0.45 mg | 2% | CNF |
| 4937 | Pie, apple, commercial, 2 crust | Baked Products | 0.45 mg | 2% | CNF |
| 4938 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 2% | CNF |
| 4939 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 2% | CNF |
| 4940 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 0.45 mg | 2% | CNF |
| 4941 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 0.44 mg | 2% | USDA_FF |
| 4942 | Asparagus, green, raw | Vegetables and Vegetable Products | 0.44 mg | 2% | USDA_FF |
| 4943 | SILK Unsweetened, soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4944 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4945 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4946 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4947 | SILK Vanilla, soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4948 | SILK Plain, soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4949 | Vitasoy USA, Vitasoy Organic Classic Original Soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4950 | Strawberry-flavor beverage mix, powder | Beverages | 0.44 mg | 2% | USDA_SR |
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