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 5601–5650 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5601 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 0.50 mg | 3% | CNF |
| 5602 | Soup, cream, onion, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 3% | CNF |
| 5603 | Cheese, brie | Dairy and Egg Products | 0.50 mg | 3% | CNF |
| 5604 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.49 mg | 3% | USDA_SR |
| 5605 | Soymilk (All flavors), enhanced | Legumes and Legume Products | 0.49 mg | 3% | USDA_SR |
| 5606 | Cheese, parmesan, grated | Dairy and Egg Products | 0.49 mg | 3% | USDA_SR |
| 5607 | Jams and preserves, apricot | Sweets | 0.49 mg | 3% | USDA_SR |
| 5608 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 0.49 mg | 3% | USDA_SR |
| 5609 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 0.49 mg | 3% | USDA_SR |
| 5610 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.49 mg | 3% | USDA_SR |
| 5611 | Jams and preserves | Sweets | 0.49 mg | 3% | USDA_SR |
| 5612 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 0.49 mg | 3% | USDA_SR |
| 5613 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 0.49 mg | 3% | USDA_SR |
| 5614 | Candies, REESE'S PIECES Candy | Sweets | 0.49 mg | 3% | USDA_SR |
| 5615 | Candies, MARS SNACKFOOD US, MILKY WAY Bar | Sweets | 0.49 mg | 3% | USDA_SR |
| 5616 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.49 mg | 3% | USDA_SR |
| 5617 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 0.49 mg | 3% | CNF |
| 5618 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 0.49 mg | 3% | CNF |
| 5619 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.49 mg | 3% | CNF |
| 5620 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 0.49 mg | 3% | CNF |
| 5621 | Tomato, yellow, raw | Vegetables and Vegetable Products | 0.49 mg | 3% | CNF |
| 5622 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.49 mg | 3% | CNF |
| 5623 | Sweets, jams and preserves, apricot | Sweets | 0.49 mg | 3% | CNF |
| 5624 | Sweets, jams and preserves | Sweets | 0.49 mg | 3% | CNF |
| 5625 | Candies, Reese's Pieces | Sweets | 0.49 mg | 3% | CNF |
| 5626 | Candies, bars, Mars | Sweets | 0.49 mg | 3% | CNF |
| 5627 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.49 mg | 3% | CNF |
| 5628 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.49 mg | 3% | CNF |
| 5629 | Cheese, parmesan, dry grated | Dairy and Egg Products | 0.49 mg | 3% | CNF |
| 5630 | Mushroom, pioppini | Vegetables and Vegetable Products | 0.49 mg | 3% | USDA_FF |
| 5631 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.48 mg | 3% | USDA_FF |
| 5632 | SILK Vanilla soy yogurt (family size) | Legumes and Legume Products | 0.48 mg | 3% | USDA_SR |
| 5633 | Cake, yellow, unenriched, dry mix | Baked Products | 0.48 mg | 3% | USDA_SR |
| 5634 | Sauce, ready-to-serve, pepper or hot | Soups, Sauces, and Gravies | 0.48 mg | 3% | USDA_SR |
| 5635 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 0.48 mg | 3% | USDA_SR |
| 5636 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 0.48 mg | 3% | USDA_SR |
| 5637 | Blackberry juice, canned | Fruits and Fruit Juices | 0.48 mg | 3% | USDA_SR |
| 5638 | Soup, cream of mushroom, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 0.48 mg | 3% | USDA_SR |
| 5639 | Pie, cherry, commercially prepared | Baked Products | 0.48 mg | 3% | USDA_SR |
| 5640 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 0.48 mg | 3% | USDA_SR |
| 5641 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 5642 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 5643 | Potatoes, yellow fleshed, french fried, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 5644 | Ice creams, chocolate, light, no sugar added | Sweets | 0.48 mg | 3% | USDA_SR |
| 5645 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 5646 | Noodles, japanese, soba, cooked | Cereal Grains and Pasta | 0.48 mg | 3% | USDA_SR |
| 5647 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 5648 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 5649 | Jujube, raw | Fruits and Fruit Juices | 0.48 mg | 3% | USDA_SR |
| 5650 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
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