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 7201–7250 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7201 | Sweets, jellies, reduced sugar or no sugar, home preserved | Sweets | 0.18 mg | 1% | CNF |
| 7202 | Salad dressing, caesar, low Calorie | Fats and Oils | 0.18 mg | 1% | CNF |
| 7203 | Carbonated drinks, ginger ale | Beverages | 0.18 mg | 1% | CNF |
| 7204 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 0.18 mg | 1% | CNF |
| 7205 | Turnip, boiled, drained | Vegetables and Vegetable Products | 0.18 mg | 1% | CNF |
| 7206 | Pear, raw, with skin | Fruits and fruit juices | 0.18 mg | 1% | CNF |
| 7207 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 0.18 mg | 1% | CNF |
| 7208 | Guava sauce, cooked | Fruits and fruit juices | 0.18 mg | 1% | CNF |
| 7209 | Apple, frozen, sliced, unsweetened, unheated | Fruits and fruit juices | 0.18 mg | 1% | CNF |
| 7210 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 0.18 mg | 1% | CNF |
| 7211 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 0.18 mg | 1% | CNF |
| 7212 | Pears, raw, bartlett | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_FF |
| 7213 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_FF |
| 7214 | Beverages, lemonade-flavor drink, powder | Beverages | 0.17 mg | 1% | USDA_SR |
| 7215 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 0.17 mg | 1% | USDA_SR |
| 7216 | Apples, raw, without skin, cooked, microwave | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_SR |
| 7217 | Dulce de Leche | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 7218 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 0.17 mg | 1% | USDA_SR |
| 7219 | Avocados, raw, Florida | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_SR |
| 7220 | Babyfood, dessert, cherry vanilla pudding, junior | Baby Foods | 0.17 mg | 1% | USDA_SR |
| 7221 | Babyfood, juice, orange | Baby Foods | 0.17 mg | 1% | USDA_SR |
| 7222 | Cheese, gruyere | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 7223 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 7224 | Puddings, lemon, dry mix, regular, with added oil, potassium, sodium | Sweets | 0.17 mg | 1% | USDA_SR |
| 7225 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 1% | USDA_SR |
| 7226 | Plums, raw | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_SR |
| 7227 | Melons, honeydew, raw | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_SR |
| 7228 | Plums, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.17 mg | 1% | USDA_SR |
| 7229 | Cheese, cream, low fat | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 7230 | Puddings, lemon, dry mix, regular | Sweets | 0.17 mg | 1% | USDA_SR |
| 7231 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 1% | USDA_SR |
| 7232 | Cheese, swiss, low fat | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 7233 | Babyfood, fruit supreme dessert | Baby Foods | 0.17 mg | 1% | USDA_SR |
| 7234 | Cheese, swiss, low sodium | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 7235 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 0.17 mg | 1% | USDA_SR |
| 7236 | Candied fruit | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_SR |
| 7237 | Babyfood, dessert, jarred, fruit | Babyfoods | 0.17 mg | 1% | CNF |
| 7238 | Babyfood, fruit, jarred, pear, all stages | Babyfoods | 0.17 mg | 1% | CNF |
| 7239 | Babyfood, juice, apple, all stages | Babyfoods | 0.17 mg | 1% | CNF |
| 7240 | Dulce de leche (caramelized milk) | Sweets | 0.17 mg | 1% | CNF |
| 7241 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 0.17 mg | 1% | CNF |
| 7242 | Cheese, swiss, low fat | Dairy and Egg Products | 0.17 mg | 1% | CNF |
| 7243 | Cheese, swiss, low sodium | Dairy and Egg Products | 0.17 mg | 1% | CNF |
| 7244 | Cheese, cream, light | Dairy and Egg Products | 0.17 mg | 1% | CNF |
| 7245 | Candied fruit | Sweets | 0.17 mg | 1% | CNF |
| 7246 | Dessert, pudding, lemon, dry mix, regular, unprepared | Sweets | 0.17 mg | 1% | CNF |
| 7247 | Drink, lemonade flavour, powder | Beverages | 0.17 mg | 1% | CNF |
| 7248 | Hot chocolate, mix, powder, prepared with water | Beverages | 0.17 mg | 1% | CNF |
| 7249 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 1% | CNF |
| 7250 | Plum, raw | Fruits and fruit juices | 0.17 mg | 1% | CNF |
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