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 6901–6950 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6901 | Radish, hawaiian style, pickled | Vegetables and Vegetable Products | 0.23 mg | 1% | CNF |
| 6902 | Candies, marshmallow | Sweets | 0.23 mg | 1% | CNF |
| 6903 | Cake, angel food, dry mix, prepared | Baked Products | 0.23 mg | 1% | CNF |
| 6904 | Juice drink, citrus fruit, frozen concentrate, water added | Beverages | 0.23 mg | 1% | CNF |
| 6905 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 0.23 mg | 1% | CNF |
| 6906 | Applesauce, canned, unsweetened | Fruits and fruit juices | 0.23 mg | 1% | CNF |
| 6907 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 0.23 mg | 1% | CNF |
| 6908 | Lime juice, canned or bottled | Fruits and fruit juices | 0.23 mg | 1% | CNF |
| 6909 | Jackfruit, raw | Fruits and fruit juices | 0.23 mg | 1% | CNF |
| 6910 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 0.23 mg | 1% | CNF |
| 6911 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 0.23 mg | 1% | CNF |
| 6912 | Cheese, fontina | Dairy and Egg Products | 0.23 mg | 1% | CNF |
| 6913 | Mushrooms, white button | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_FF |
| 6914 | Mushrooms, white button | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_FF |
| 6915 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 0.22 mg | 1% | USDA_FF |
| 6916 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 0.22 mg | 1% | USDA_SR |
| 6917 | Babyfood, fruit, applesauce, strained | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 6918 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 0.22 mg | 1% | USDA_SR |
| 6919 | Guavas, strawberry, raw | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 6920 | Soup, cream of potato, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.22 mg | 1% | USDA_SR |
| 6921 | Babyfood, fruit, applesauce, junior | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 6922 | Babyfood, dessert, custard pudding, vanilla, junior | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 6923 | Babyfood, fruit, apple and raspberry, junior | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 6924 | Babyfood, fruit, apple and raspberry, strained | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 6925 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 0.22 mg | 1% | USDA_SR |
| 6926 | Babyfood, dessert, fruit dessert, without ascorbic acid, strained | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 6927 | Babyfood, fruit, plums with tapioca, without ascorbic acid, junior | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 6928 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 0.22 mg | 1% | USDA_SR |
| 6929 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 6930 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 6931 | Fast foods, coleslaw | Fast Foods | 0.22 mg | 1% | USDA_SR |
| 6932 | Pears, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 6933 | Toppings, marshmallow cream | Sweets | 0.22 mg | 1% | USDA_SR |
| 6934 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 6935 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 6936 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 6937 | Pears, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 6938 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 6939 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 6940 | Rhubarb, raw | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 6941 | Candies, fudge, peanut butter, prepared-from-recipe | Sweets | 0.22 mg | 1% | USDA_SR |
| 6942 | Plant-based beverage, cashew, enriched, sweetened | Beverages | 0.22 mg | 1% | CNF |
| 6943 | Soup, cream, celery, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.22 mg | 1% | CNF |
| 6944 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 6945 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 6946 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 6947 | Candies, fudge, peanut butter, homemade | Sweets | 0.22 mg | 1% | CNF |
| 6948 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 0.22 mg | 1% | CNF |
| 6949 | Soup, cream, potato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.22 mg | 1% | CNF |
| 6950 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
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