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 7301–7350 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7301 | Carrots, mature, raw | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_FF |
| 7302 | Onions, white, raw | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_FF |
| 7303 | Beverages, V8 SPLASH Smoothies, Tropical Colada | Beverages | 0.15 mg | 1% | USDA_SR |
| 7304 | Beverages, V8 SPLASH Smoothies, Strawberry Banana | Beverages | 0.15 mg | 1% | USDA_SR |
| 7305 | Beverages, V8 V-FUSION Juices, Tropical | Beverages | 0.15 mg | 1% | USDA_SR |
| 7306 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 0.15 mg | 1% | USDA_SR |
| 7307 | Beverages, aloe vera juice drink, fortified with Vitamin C | Beverages | 0.15 mg | 1% | USDA_SR |
| 7308 | Beverages, Kiwi Strawberry Juice Drink | Beverages | 0.15 mg | 1% | USDA_SR |
| 7309 | Oil, industrial, palm kernel (hydrogenated), filling fat | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 7310 | Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 7311 | Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 7312 | Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic | Baby Foods | 0.15 mg | 1% | USDA_SR |
| 7313 | Beverages, V8 SPLASH Smoothies, Peach Mango | Beverages | 0.15 mg | 1% | USDA_SR |
| 7314 | Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 7315 | Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 7316 | Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 7317 | Oil, industrial, coconut, confection fat, typical basis for ice cream coatings | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 7318 | Egg, white, dried | Dairy and Egg Products | 0.15 mg | 1% | USDA_SR |
| 7319 | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | Dairy and Egg Products | 0.15 mg | 1% | USDA_SR |
| 7320 | Beverages, V8 V-FUSION Juices, Strawberry Banana | Beverages | 0.15 mg | 1% | USDA_SR |
| 7321 | Beverages, V8 V-FUSION Juices, Peach Mango | Beverages | 0.15 mg | 1% | USDA_SR |
| 7322 | Sauce, barbecue, OPEN PIT, original | Soups, Sauces, and Gravies | 0.15 mg | 1% | USDA_SR |
| 7323 | Soup, cheese, canned, condensed | Soups, Sauces, and Gravies | 0.15 mg | 1% | USDA_SR |
| 7324 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added DHA fortified | Baby Foods | 0.15 mg | 1% | USDA_SR |
| 7325 | Yogurt, Greek, nonfat, Fruit on Bottom, Strawberry, CHOBANI | Dairy and Egg Products | 0.15 mg | 1% | USDA_SR |
| 7326 | Yogurt, Greek, Blueberry, CHOBANI | Dairy and Egg Products | 0.15 mg | 1% | USDA_SR |
| 7327 | Yogurt, Greek, nonfat, Fruit on Bottom, Pomegranate, CHOBANI | Dairy and Egg Products | 0.15 mg | 1% | USDA_SR |
| 7328 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 7329 | Persimmons, japanese, raw | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 7330 | Jellies, no sugar (with sodium saccharin), any flavors | Sweets | 0.15 mg | 1% | USDA_SR |
| 7331 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 7332 | Puddings, coconut cream, dry mix, instant, prepared with whole milk | Sweets | 0.15 mg | 1% | USDA_SR |
| 7333 | Marmalade, orange | Sweets | 0.15 mg | 1% | USDA_SR |
| 7334 | Puddings, coconut cream, dry mix, instant, prepared with 2% milk | Sweets | 0.15 mg | 1% | USDA_SR |
| 7335 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 7336 | Fruit juice smoothie, NAKED JUICE, BLUE MACHINE | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 7337 | Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 7338 | Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 7339 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 7340 | Babyfood, fruit, jarred, apple (applesauce), all stages | Babyfoods | 0.15 mg | 1% | CNF |
| 7341 | Soup, broccoli cheese, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 1% | CNF |
| 7342 | Soup, cream, mushroom, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 0.15 mg | 1% | CNF |
| 7343 | Soup, cream, mushroom, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 0.15 mg | 1% | CNF |
| 7344 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 0.15 mg | 1% | CNF |
| 7345 | Pear, bosc, raw | Fruits and fruit juices | 0.15 mg | 1% | CNF |
| 7346 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 0.15 mg | 1% | CNF |
| 7347 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 0.15 mg | 1% | CNF |
| 7348 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.15 mg | 1% | CNF |
| 7349 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.15 mg | 1% | CNF |
| 7350 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 0.15 mg | 1% | CNF |
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