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 2551–2600 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2551 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 2552 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 2553 | Strawberry flavour mix, powder | Beverages | 0.44 mg | 2% |
| 2554 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 0.44 mg | 2% |
| 2555 | Cheese, brick | Dairy and Egg Products | 0.43 mg | 2% |
| 2556 | Cheese, port-salut | Dairy and Egg Products | 0.43 mg | 2% |
| 2557 | Apple, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.43 mg | 2% |
| 2558 | Apricot, canned whole no skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.43 mg | 2% |
| 2559 | Boysenberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.43 mg | 2% |
| 2560 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2561 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2562 | Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2563 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2564 | Durian, raw or frozen | Fruits and fruit juices | 0.43 mg | 2% |
| 2565 | Candied, maraschino cherries, jar, drained | Sweets | 0.43 mg | 2% |
| 2566 | Cheese, processed product, swiss, slices, low fat | Dairy and Egg Products | 0.43 mg | 2% |
| 2567 | Celeriac, boiled, drained, with salt | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 2568 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 0.43 mg | 2% |
| 2569 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 0.43 mg | 2% |
| 2570 | Plant-based beverage, soy, enriched, all flavours | Beverages | 0.42 mg | 2% |
| 2571 | Cheese, processed product, cheddar, loaf | Dairy and Egg Products | 0.42 mg | 2% |
| 2572 | Soup, cream, celery, canned, condensed, reduced fat | Soups, Sauces and Gravies | 0.42 mg | 2% |
| 2573 | Soup, cream, mushroom, ready-to-serve | Soups, Sauces and Gravies | 0.42 mg | 2% |
| 2574 | Hot chocolate, cocoa, homemade, prepared with 2% milk | Beverages | 0.42 mg | 2% |
| 2575 | Cheese, cheddar or colby type, low fat (7% M.F.) | Dairy and Egg Products | 0.42 mg | 2% |
| 2576 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.42 mg | 2% |
| 2577 | Cauliflower, raw | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2578 | Celery, boiled, drained | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2579 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2580 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2581 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2582 | Strudel, apple | Baked Products | 0.42 mg | 2% |
| 2583 | Candies, Rolo Caramels in milk chocolate | Sweets | 0.42 mg | 2% |
| 2584 | Sweets, honey, strained or extracted | Sweets | 0.42 mg | 2% |
| 2585 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 0.42 mg | 2% |
| 2586 | Horseradish, prepared | Spices and Herbs | 0.42 mg | 2% |
| 2587 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2588 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 2589 | Cheese, muenster | Dairy and Egg Products | 0.41 mg | 2% |
| 2590 | Grapefruit, canned, waterpack, solids and liquid | Fruits and fruit juices | 0.41 mg | 2% |
| 2591 | Prune, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.41 mg | 2% |
| 2592 | Prune, dried, cooked, no added sugar | Fruits and fruit juices | 0.41 mg | 2% |
| 2593 | Strawberry, raw | Fruits and fruit juices | 0.41 mg | 2% |
| 2594 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2595 | Taro shoots, cooked | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2596 | Lettuce, iceberg | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2597 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2598 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2599 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2600 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.41 mg | 2% |
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