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 5701–5750 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5701 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 0.47 mg | 3% | CNF |
| 5702 | Cheese, Mexican, queso chihuahua | Dairy and Egg Products | 0.47 mg | 3% | CNF |
| 5703 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 0.47 mg | 3% | CNF |
| 5704 | Milk, dry whole | Dairy and Egg Products | 0.47 mg | 3% | CNF |
| 5705 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% | USDA_SR |
| 5706 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.46 mg | 3% | USDA_SR |
| 5707 | Snacks, Pretzels, gluten- free made with cornstarch and potato flour | Snacks | 0.46 mg | 3% | USDA_SR |
| 5708 | Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% | USDA_SR |
| 5709 | Shake, fast food, vanilla | Beverages | 0.46 mg | 3% | USDA_SR |
| 5710 | Alcoholic beverage, wine, table, red | Beverages | 0.46 mg | 3% | USDA_SR |
| 5711 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 0.46 mg | 3% | USDA_SR |
| 5712 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 0.46 mg | 3% | USDA_SR |
| 5713 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 5714 | Carrot juice, canned | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 5715 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 5716 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 5717 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 5718 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 5719 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 5720 | Peppers, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 5721 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.46 mg | 3% | USDA_SR |
| 5722 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 5723 | Frozen yogurts, flavors other than chocolate | Sweets | 0.46 mg | 3% | USDA_SR |
| 5724 | Frozen yogurts, chocolate | Sweets | 0.46 mg | 3% | USDA_SR |
| 5725 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.46 mg | 3% | CNF |
| 5726 | Dessert, frozen yogourt, chocolate | Sweets | 0.46 mg | 3% | CNF |
| 5727 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.46 mg | 3% | CNF |
| 5728 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 5729 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 5730 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.46 mg | 3% | CNF |
| 5731 | Dessert, frozen, pudding pop, chocolate | Sweets | 0.46 mg | 3% | CNF |
| 5732 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.46 mg | 3% | CNF |
| 5733 | Milk shake (fast food), vanilla | Beverages | 0.46 mg | 3% | CNF |
| 5734 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 0.46 mg | 3% | CNF |
| 5735 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 5736 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 5737 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 5738 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 5739 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 5740 | Carrot juice, canned | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 5741 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 5742 | Orange grapefruit juice, canned | Fruits and fruit juices | 0.46 mg | 3% | CNF |
| 5743 | Dessert, frozen yogourt | Sweets | 0.46 mg | 3% | CNF |
| 5744 | Raspberries, raw | Fruits and Fruit Juices | 0.45 mg | 3% | USDA_FF |
| 5745 | Raspberries, raw | Fruits and Fruit Juices | 0.45 mg | 3% | USDA_FF |
| 5746 | Cheese, parmesan, grated | Dairy and Egg Products | 0.45 mg | 2% | USDA_FF |
| 5747 | Pie, apple, commercially prepared, enriched flour | Baked Products | 0.45 mg | 2% | USDA_SR |
| 5748 | Beverages, chocolate almond milk, unsweetened, shelf-stable, fortified with vitamin D2 and E | Beverages | 0.45 mg | 2% | USDA_SR |
| 5749 | Vinegar, red wine | Spices and Herbs | 0.45 mg | 2% | USDA_SR |
| 5750 | McDONALD'S, Fruit 'n Yogurt Parfait | Fast Foods | 0.45 mg | 2% | USDA_SR |
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