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 5251–5300 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5251 | Soursop, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 5252 | Plantain, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 5253 | Lime, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 5254 | Lemon, raw, without peel | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 5255 | Gravy, au jus, canned | Soups, Sauces and Gravies | 0.60 mg | 3% | CNF |
| 5256 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 0.60 mg | 3% | CNF |
| 5257 | Salad dressing, russian, commercial, regular | Fats and Oils | 0.60 mg | 3% | CNF |
| 5258 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 0.60 mg | 3% | CNF |
| 5259 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 0.59 mg | 3% | USDA_SR |
| 5260 | SILK Light Chocolate, soymilk | Legumes and Legume Products | 0.59 mg | 3% | USDA_SR |
| 5261 | SILK Chocolate, soymilk | Legumes and Legume Products | 0.59 mg | 3% | USDA_SR |
| 5262 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 0.59 mg | 3% | USDA_SR |
| 5263 | Cream substitute, flavored, liquid | Dairy and Egg Products | 0.59 mg | 3% | USDA_SR |
| 5264 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 0.59 mg | 3% | USDA_SR |
| 5265 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.59 mg | 3% | USDA_SR |
| 5266 | Cheese, Mexican blend | Dairy and Egg Products | 0.59 mg | 3% | USDA_SR |
| 5267 | Ice creams, BREYERS, No Sugar Added, Chocolate Caramel | Sweets | 0.59 mg | 3% | USDA_SR |
| 5268 | Parsnips, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 5269 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 0.59 mg | 3% | USDA_SR |
| 5270 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 5271 | Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 5272 | Candies, nougat, with almonds | Sweets | 0.59 mg | 3% | USDA_SR |
| 5273 | Nopales, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 5274 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 0.59 mg | 3% | USDA_SR |
| 5275 | Yogourt, soy, vanilla flavoured | Dairy and Egg Products | 0.59 mg | 3% | CNF |
| 5276 | Cheese, Mexican blend | Dairy and Egg Products | 0.59 mg | 3% | CNF |
| 5277 | Yogourt, soy, fruit flavoured | Dairy and Egg Products | 0.59 mg | 3% | CNF |
| 5278 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.59 mg | 3% | CNF |
| 5279 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 0.59 mg | 3% | CNF |
| 5280 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 0.59 mg | 3% | CNF |
| 5281 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 5282 | Candies, nougat, with almonds | Sweets | 0.59 mg | 3% | CNF |
| 5283 | Parsnip, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 5284 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 5285 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 5286 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 5287 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 0.59 mg | 3% | CNF |
| 5288 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.58 mg | 3% | USDA_SR |
| 5289 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.58 mg | 3% | USDA_SR |
| 5290 | Pie, egg custard, commercially prepared | Baked Products | 0.58 mg | 3% | USDA_SR |
| 5291 | Salad dressing, french dressing, fat-free | Fats and Oils | 0.58 mg | 3% | USDA_SR |
| 5292 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 5293 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 5294 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 5295 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 5296 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 5297 | Candies, MARS SNACKFOOD US, POP'ABLES 3 MUSKETEERS Brand Bite Size Candies | Sweets | 0.58 mg | 3% | USDA_SR |
| 5298 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 5299 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 0.58 mg | 3% | CNF |
| 5300 | Salad, Greek, homemade | Mixed Dishes | 0.58 mg | 3% | CNF |
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