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 6751–6800 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6751 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.26 mg | 1% | CNF |
| 6752 | Tomato, red, ripe, canned with green chilies | Vegetables and Vegetable Products | 0.26 mg | 1% | CNF |
| 6753 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.26 mg | 1% | CNF |
| 6754 | Apple juice, frozen concentrate, diluted, added vitamin C | Fruits and fruit juices | 0.26 mg | 1% | CNF |
| 6755 | Banana, raw | Fruits and fruit juices | 0.26 mg | 1% | CNF |
| 6756 | Pear nectar, canned | Fruits and fruit juices | 0.26 mg | 1% | CNF |
| 6757 | Guava, common, raw | Fruits and fruit juices | 0.26 mg | 1% | CNF |
| 6758 | Apple juice, frozen concentrate, diluted, without added vitamin C | Fruits and fruit juices | 0.26 mg | 1% | CNF |
| 6759 | Soup, cream, onion, canned, condensed, water added | Soups, Sauces and Gravies | 0.26 mg | 1% | CNF |
| 6760 | Salad dressing, italian, commercial, regular | Fats and Oils | 0.26 mg | 1% | CNF |
| 6761 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 0.26 mg | 1% | USDA_FF |
| 6762 | Strawberries, raw | Fruits and Fruit Juices | 0.26 mg | 1% | USDA_FF |
| 6763 | Strawberries, raw | Fruits and Fruit Juices | 0.26 mg | 1% | USDA_FF |
| 6764 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 6765 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 6766 | Beverages, Carob-flavor beverage mix, powder, prepared with whole milk | Beverages | 0.25 mg | 1% | USDA_SR |
| 6767 | Grape juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 6768 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 6769 | Beverages, fruit juice drink, greater than 3% juice, high vitamin C | Beverages | 0.25 mg | 1% | USDA_SR |
| 6770 | Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin | Beverages | 0.25 mg | 1% | USDA_SR |
| 6771 | Sauce, tartar, ready-to-serve | Soups, Sauces, and Gravies | 0.25 mg | 1% | USDA_SR |
| 6772 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 0.25 mg | 1% | USDA_SR |
| 6773 | Salad dressing, poppyseed, creamy | Fats and Oils | 0.25 mg | 1% | USDA_SR |
| 6774 | Babyfood, fruit, pears and pineapple, strained | Baby Foods | 0.25 mg | 1% | USDA_SR |
| 6775 | Babyfood, fruit, applesauce and apricots, strained | Baby Foods | 0.25 mg | 1% | USDA_SR |
| 6776 | Babyfood, fruit, pears, junior | Baby Foods | 0.25 mg | 1% | USDA_SR |
| 6777 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 6778 | Papayas, raw | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 6779 | Frozen novelties, ice cream type, sundae, prepackaged | Sweets | 0.25 mg | 1% | USDA_SR |
| 6780 | Pickles, cucumber, sweet (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 6781 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 6782 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 6783 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 6784 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 6785 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 6786 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 0.25 mg | 1% | USDA_SR |
| 6787 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 6788 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 6789 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 6790 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 6791 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free | Fats and Oils | 0.25 mg | 1% | USDA_SR |
| 6792 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 0.25 mg | 1% | USDA_SR |
| 6793 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 0.25 mg | 1% | CNF |
| 6794 | Juice drink, fruit, ready-to-drink | Beverages | 0.25 mg | 1% | CNF |
| 6795 | Salad dressing, poppyseed, creamy | Fats and Oils | 0.25 mg | 1% | CNF |
| 6796 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 6797 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 6798 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 6799 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 6800 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 0.25 mg | 1% | CNF |
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