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 6351–6400 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6351 | Apricots, canned, water pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.32 mg | 2% | USDA_SR |
| 6352 | Salad dressing, french dressing, commercial, regular | Fats and Oils | 0.32 mg | 2% | USDA_SR |
| 6353 | Milk, dry, nonfat, calcium reduced | Dairy and Egg Products | 0.32 mg | 2% | USDA_SR |
| 6354 | Milk, dry, nonfat, regular, without added vitamin A and vitamin D | Dairy and Egg Products | 0.32 mg | 2% | USDA_SR |
| 6355 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_SR |
| 6356 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_SR |
| 6357 | Peaches, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.32 mg | 2% | USDA_SR |
| 6358 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_SR |
| 6359 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_SR |
| 6360 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_SR |
| 6361 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 0.32 mg | 2% | USDA_SR |
| 6362 | Babyfood, vegetables, jarred, squash, all stages | Babyfoods | 0.32 mg | 2% | CNF |
| 6363 | Cheese, processed product, cheddar, reduced fat, slices | Dairy and Egg Products | 0.32 mg | 2% | CNF |
| 6364 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 2% | CNF |
| 6365 | Chocolate syrup, thin type, 2% M.F. milk added | Dairy and Egg Products | 0.32 mg | 2% | CNF |
| 6366 | Soup, cheddar cheese, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.32 mg | 2% | CNF |
| 6367 | Sauce, nacho cheese sauce, ready-to-serve | Soups, Sauces and Gravies | 0.32 mg | 2% | CNF |
| 6368 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 0.32 mg | 2% | CNF |
| 6369 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.32 mg | 2% | CNF |
| 6370 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.32 mg | 2% | CNF |
| 6371 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 0.32 mg | 2% | CNF |
| 6372 | Peach, canned halves or slices, water pack, solids and liquid | Fruits and fruit juices | 0.32 mg | 2% | CNF |
| 6373 | Cherry, sour, red, raw | Fruits and fruit juices | 0.32 mg | 2% | CNF |
| 6374 | Apricot, canned halves with skin, water pack, solids and liquid | Fruits and fruit juices | 0.32 mg | 2% | CNF |
| 6375 | Soup, cheddar cheese, canned, condensed, water added | Soups, Sauces and Gravies | 0.32 mg | 2% | CNF |
| 6376 | Milk, dry, skim, powder, regular | Dairy and Egg Products | 0.32 mg | 2% | CNF |
| 6377 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_FF |
| 6378 | Plantains, ripe, raw | Fruits and Fruit Juices | 0.32 mg | 2% | USDA_FF |
| 6379 | Plantains, overripe, raw | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_FF |
| 6380 | Mushroom, crimini | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_FF |
| 6381 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_FF |
| 6382 | Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E | Beverages | 0.31 mg | 2% | USDA_SR |
| 6383 | Beverages, pineapple and grapefruit juice drink, canned | Beverages | 0.31 mg | 2% | USDA_SR |
| 6384 | Gooseberries, raw | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_SR |
| 6385 | Soup, tomato rice, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.31 mg | 2% | USDA_SR |
| 6386 | Babyfood, corn and sweet potatoes, strained | Baby Foods | 0.31 mg | 2% | USDA_SR |
| 6387 | Babyfood, dinner, mixed vegetable, junior | Baby Foods | 0.31 mg | 2% | USDA_SR |
| 6388 | Milk, dry, nonfat, instant, without added vitamin A and vitamin D | Dairy and Egg Products | 0.31 mg | 2% | USDA_SR |
| 6389 | Cheese, blue | Dairy and Egg Products | 0.31 mg | 2% | USDA_SR |
| 6390 | Apples, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_SR |
| 6391 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 0.31 mg | 2% | USDA_SR |
| 6392 | Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light | Fats and Oils | 0.31 mg | 2% | USDA_SR |
| 6393 | Milk shakes, thick chocolate | Dairy and Egg Products | 0.31 mg | 2% | USDA_SR |
| 6394 | Fast foods, potato, mashed | Fast Foods | 0.31 mg | 2% | USDA_SR |
| 6395 | Ice creams, BREYERS, All Natural Light Vanilla Chocolate Strawberry | Sweets | 0.31 mg | 2% | USDA_SR |
| 6396 | Potatoes, boiled, cooked without skin, flesh, with salt | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 6397 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 6398 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 6399 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 6400 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
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