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 7051–7100 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7051 | Babyfood, fruit and vegetable, apple and sweet potato | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 7052 | Babyfood, fruit, plums with tapioca, without ascorbic acid, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 7053 | Yogurt, Greek, 2% fat, strawberry banana, CHOBANI | Dairy and Egg Products | 0.20 mg | 1% | USDA_SR |
| 7054 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 0.20 mg | 1% | USDA_SR |
| 7055 | Watercress, raw | Vegetables and Vegetable Products | 0.20 mg | 1% | USDA_SR |
| 7056 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 1% | USDA_SR |
| 7057 | Celery, raw | Vegetables and Vegetable Products | 0.20 mg | 1% | USDA_SR |
| 7058 | Pears, canned, extra light syrup pack, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 7059 | Tangerine juice, raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 7060 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 7061 | Babyfood, carrots, toddler | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 7062 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.20 mg | 1% | USDA_SR |
| 7063 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 0.20 mg | 1% | USDA_SR |
| 7064 | Puddings, coconut cream, dry mix, regular, prepared with 2% milk | Sweets | 0.20 mg | 1% | USDA_SR |
| 7065 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 0.20 mg | 1% | USDA_SR |
| 7066 | Pitanga, (surinam-cherry), raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 7067 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 7068 | Babyfood, juice, orange-carrot | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 7069 | Stew/soup, caribou (Alaska Native) | American Indian/Alaska Native Foods | 0.20 mg | 1% | USDA_SR |
| 7070 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 0.20 mg | 1% | USDA_SR |
| 7071 | Rice, white, short-grain, cooked, unenriched | Cereal Grains and Pasta | 0.20 mg | 1% | USDA_SR |
| 7072 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 0.20 mg | 1% | USDA_SR |
| 7073 | Puddings, coconut cream, dry mix, regular, prepared with whole milk | Sweets | 0.20 mg | 1% | USDA_SR |
| 7074 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 7075 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 7076 | Babyfood, dessert, blueberry yogurt, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 7077 | Babyfood, mixed fruit juice with low fat yogurt | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 7078 | Babyfood, banana juice with low fat yogurt | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 7079 | Cranberry sauce, whole, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 7080 | Grapefruit juice, pink, raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 7081 | Babyfood, mixed fruit yogurt, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 7082 | Candies, NESTLE, BIT-O'-HONEY Candy Chews | Sweets | 0.20 mg | 1% | USDA_SR |
| 7083 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 0.20 mg | 1% | CNF |
| 7084 | Sangria | Beverages | 0.20 mg | 1% | CNF |
| 7085 | Grapefruit juice, pink, raw | Fruits and fruit juices | 0.20 mg | 1% | CNF |
| 7086 | Animal fat, native, beluga oil | Fats and Oils | 0.20 mg | 1% | CNF |
| 7087 | Salad dressing, coleslaw | Fats and Oils | 0.20 mg | 1% | CNF |
| 7088 | Plant-based beverage, rice, enriched | Beverages | 0.20 mg | 1% | CNF |
| 7089 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.20 mg | 1% | CNF |
| 7090 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% | CNF |
| 7091 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% | CNF |
| 7092 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% | CNF |
| 7093 | Sweets, topping (spread), butterscotch or caramel | Sweets | 0.20 mg | 1% | CNF |
| 7094 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 0.20 mg | 1% | CNF |
| 7095 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.20 mg | 1% | CNF |
| 7096 | Candies, bars, Bit-O-Honey candy chews | Sweets | 0.20 mg | 1% | CNF |
| 7097 | Juice drink, fruit punch, frozen concentrate, water added | Beverages | 0.20 mg | 1% | CNF |
| 7098 | Celery, raw | Vegetables and Vegetable Products | 0.20 mg | 1% | CNF |
| 7099 | Watercress, raw | Vegetables and Vegetable Products | 0.20 mg | 1% | CNF |
| 7100 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 1% | CNF |
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