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 7351–7400 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7351 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.15 mg | 1% | CNF |
| 7352 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.15 mg | 1% | CNF |
| 7353 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 0.15 mg | 1% | CNF |
| 7354 | Vodka cooler, fruit flavours | Beverages | 0.15 mg | 1% | CNF |
| 7355 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 7356 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 0.15 mg | 1% | CNF |
| 7357 | Egg, chicken, white, dried | Dairy and Egg Products | 0.15 mg | 1% | CNF |
| 7358 | Sweets, marmalade, orange | Sweets | 0.15 mg | 1% | CNF |
| 7359 | Juice drink, cranberry and apricot, bottled | Beverages | 0.15 mg | 1% | CNF |
| 7360 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 7361 | Persimmon, japanese, raw | Fruits and fruit juices | 0.15 mg | 1% | CNF |
| 7362 | Tangerine (mandarin), raw | Fruits and fruit juices | 0.15 mg | 1% | CNF |
| 7363 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 0.15 mg | 1% | CNF |
| 7364 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 0.15 mg | 1% | CNF |
| 7365 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 7366 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 7367 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 0.14 mg | 1% | USDA_FF |
| 7368 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 0.14 mg | 1% | USDA_FF |
| 7369 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 7370 | Dip, TOSTITOS, salsa con queso, medium | Soups, Sauces, and Gravies | 0.14 mg | 1% | USDA_SR |
| 7371 | Dip, salsa con queso, cheese and salsa- medium | Soups, Sauces, and Gravies | 0.14 mg | 1% | USDA_SR |
| 7372 | Salad dressing, mayonnaise, light | Fats and Oils | 0.14 mg | 1% | USDA_SR |
| 7373 | KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product | Dairy and Egg Products | 0.14 mg | 1% | USDA_SR |
| 7374 | Cheese, cottage, lowfat, 1% milkfat | Dairy and Egg Products | 0.14 mg | 1% | USDA_SR |
| 7375 | Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 0.14 mg | 1% | USDA_SR |
| 7376 | Fast foods, sundae, caramel | Fast Foods | 0.14 mg | 1% | USDA_SR |
| 7377 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 0.14 mg | 1% | USDA_SR |
| 7378 | Fast foods, strawberry banana smoothie made with ice and low-fat yogurt | Fast Foods | 0.14 mg | 1% | USDA_SR |
| 7379 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 0.14 mg | 1% | USDA_SR |
| 7380 | Rice noodles, cooked | Cereal Grains and Pasta | 0.14 mg | 1% | USDA_SR |
| 7381 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 7382 | Clementines, raw | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 7383 | Feijoa, raw | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 7384 | Babyfood, dessert, banana yogurt, strained | Baby Foods | 0.14 mg | 1% | USDA_SR |
| 7385 | Cheese, cottage, lowfat, 1% milkfat, no sodium added | Dairy and Egg Products | 0.14 mg | 1% | USDA_SR |
| 7386 | Candies, caramels | Sweets | 0.14 mg | 1% | USDA_SR |
| 7387 | Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 7388 | Cheese, cottage, lowfat, 1% milkfat, lactose reduced | Dairy and Egg Products | 0.14 mg | 1% | USDA_SR |
| 7389 | Salad dressing, blue or roquefort cheese dressing, light | Fats and Oils | 0.14 mg | 1% | USDA_SR |
| 7390 | Sherbet, orange | Sweets | 0.14 mg | 1% | USDA_SR |
| 7391 | Candies, confectioner's coating, yogurt | Sweets | 0.14 mg | 1% | USDA_SR |
| 7392 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 0.14 mg | 1% | CNF |
| 7393 | Dip, cheese with chili peppers, ready-to-serve | Soups, Sauces and Gravies | 0.14 mg | 1% | CNF |
| 7394 | Clementine, raw | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 7395 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 0.14 mg | 1% | CNF |
| 7396 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 0.14 mg | 1% | CNF |
| 7397 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 0.14 mg | 1% | CNF |
| 7398 | Salad dressing, mayonnaise, reduced fat | Fats and Oils | 0.14 mg | 1% | CNF |
| 7399 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 0.14 mg | 1% | CNF |
| 7400 | Candies, confectioner's coating, yogourt | Sweets | 0.14 mg | 1% | CNF |
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