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 6701–6750 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6701 | Cassava (manioc), raw | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 6702 | Tangerine (mandarin), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.27 mg | 2% | CNF |
| 6703 | Peach, canned halves or slices, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.27 mg | 2% | CNF |
| 6704 | Peach, canned halves or slices, juice pack, solids and liquid | Fruits and fruit juices | 0.27 mg | 2% | CNF |
| 6705 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 0.27 mg | 2% | CNF |
| 6706 | Soup, cream, mushroom, canned, condensed, water added | Soups, Sauces and Gravies | 0.27 mg | 2% | CNF |
| 6707 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 0.27 mg | 1% | USDA_FF |
| 6708 | Oat milk, unsweetened, plain, refrigerated | Beverages | 0.26 mg | 1% | USDA_FF |
| 6709 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate | Beverages | 0.26 mg | 1% | USDA_SR |
| 6710 | Soup, egg drop, Chinese restaurant | Soups, Sauces, and Gravies | 0.26 mg | 1% | USDA_SR |
| 6711 | Soup, cream of onion, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.26 mg | 1% | USDA_SR |
| 6712 | Bananas, raw | Fruits and Fruit Juices | 0.26 mg | 1% | USDA_SR |
| 6713 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% | USDA_SR |
| 6714 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate. | Beverages | 0.26 mg | 1% | USDA_SR |
| 6715 | Guavas, common, raw | Fruits and Fruit Juices | 0.26 mg | 1% | USDA_SR |
| 6716 | Grapes, muscadine, raw | Fruits and Fruit Juices | 0.26 mg | 1% | USDA_SR |
| 6717 | Soup, cream of celery, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.26 mg | 1% | USDA_SR |
| 6718 | Ice cream sandwich | Dairy and Egg Products | 0.26 mg | 1% | USDA_SR |
| 6719 | Babyfood, dessert, tropical fruit, junior | Baby Foods | 0.26 mg | 1% | USDA_SR |
| 6720 | Cheese food, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 0.26 mg | 1% | USDA_SR |
| 6721 | Cream substitute, powdered | Dairy and Egg Products | 0.26 mg | 1% | USDA_SR |
| 6722 | Cheese food, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.26 mg | 1% | USDA_SR |
| 6723 | Salad dressing, italian dressing, commercial, regular | Fats and Oils | 0.26 mg | 1% | USDA_SR |
| 6724 | Babyfood, fruit, applesauce and apricots, junior | Baby Foods | 0.26 mg | 1% | USDA_SR |
| 6725 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 0.26 mg | 1% | USDA_SR |
| 6726 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 0.26 mg | 1% | USDA_SR |
| 6727 | Onions, sweet, raw | Vegetables and Vegetable Products | 0.26 mg | 1% | USDA_SR |
| 6728 | Pear nectar, canned, without added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% | USDA_SR |
| 6729 | APPLEBEE'S, coleslaw | Restaurant Foods | 0.26 mg | 1% | USDA_SR |
| 6730 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 0.26 mg | 1% | USDA_SR |
| 6731 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.26 mg | 1% | USDA_SR |
| 6732 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 0.26 mg | 1% | USDA_SR |
| 6733 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 0.26 mg | 1% | USDA_SR |
| 6734 | Pear nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% | USDA_SR |
| 6735 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 0.26 mg | 1% | USDA_SR |
| 6736 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 0.26 mg | 1% | USDA_SR |
| 6737 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free | Fats and Oils | 0.26 mg | 1% | USDA_SR |
| 6738 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% | USDA_SR |
| 6739 | Dessert, frozen, ice cream sandwich | Sweets | 0.26 mg | 1% | CNF |
| 6740 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.26 mg | 1% | CNF |
| 6741 | Chinese dish, soup, egg drop, restaurant prepared | Soups, Sauces and Gravies | 0.26 mg | 1% | CNF |
| 6742 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 0.26 mg | 1% | CNF |
| 6743 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 0.26 mg | 1% | CNF |
| 6744 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free | Fats and Oils | 0.26 mg | 1% | CNF |
| 6745 | Onion, sweet, raw | Vegetables and Vegetable Products | 0.26 mg | 1% | CNF |
| 6746 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.26 mg | 1% | CNF |
| 6747 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.26 mg | 1% | CNF |
| 6748 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 0.26 mg | 1% | CNF |
| 6749 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 0.26 mg | 1% | CNF |
| 6750 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 0.26 mg | 1% | CNF |
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