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 2951–3000 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | Soup, cream, onion, canned, condensed, water added | Soups, Sauces and Gravies | 0.26 mg | 1% |
| 2952 | Apple juice, frozen concentrate, diluted, without added vitamin C | Fruits and fruit juices | 0.26 mg | 1% |
| 2953 | Guava, common, raw | Fruits and fruit juices | 0.26 mg | 1% |
| 2954 | Pear nectar, canned | Fruits and fruit juices | 0.26 mg | 1% |
| 2955 | Banana, raw | Fruits and fruit juices | 0.26 mg | 1% |
| 2956 | Apple juice, frozen concentrate, diluted, added vitamin C | Fruits and fruit juices | 0.26 mg | 1% |
| 2957 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 2958 | Tomato, red, ripe, canned with green chilies | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 2959 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 2960 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 2961 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 2962 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 0.26 mg | 1% |
| 2963 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 2964 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 2965 | Onion, sweet, raw | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 2966 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free | Fats and Oils | 0.26 mg | 1% |
| 2967 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 0.26 mg | 1% |
| 2968 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 0.26 mg | 1% |
| 2969 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 0.25 mg | 1% |
| 2970 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 0.25 mg | 1% |
| 2971 | Cranberry, raw | Fruits and fruit juices | 0.25 mg | 1% |
| 2972 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 0.25 mg | 1% |
| 2973 | Grape juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 0.25 mg | 1% |
| 2974 | Papaya, raw | Fruits and fruit juices | 0.25 mg | 1% |
| 2975 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.25 mg | 1% |
| 2976 | Peach, raw | Fruits and fruit juices | 0.25 mg | 1% |
| 2977 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 2978 | Gourd, white flowered (calabash gourd), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 2979 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 2980 | Beverage mix, carob flavour, powder, with whole milk | Beverages | 0.25 mg | 1% |
| 2981 | Icing (frosting), vanilla (white), creamy, dry mix, prepared with butter | Sweets | 0.25 mg | 1% |
| 2982 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.25 mg | 1% |
| 2983 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 2984 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.25 mg | 1% |
| 2985 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free | Fats and Oils | 0.25 mg | 1% |
| 2986 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 0.25 mg | 1% |
| 2987 | Cranberry juice, unsweetened | Fruits and fruit juices | 0.25 mg | 1% |
| 2988 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 0.25 mg | 1% |
| 2989 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 2990 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 2991 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 2992 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.25 mg | 1% |
| 2993 | Salad dressing, poppyseed, creamy | Fats and Oils | 0.25 mg | 1% |
| 2994 | Juice drink, fruit, ready-to-drink | Beverages | 0.25 mg | 1% |
| 2995 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 0.25 mg | 1% |
| 2996 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 2997 | Soup, cream of vegetable, made with 2% M.F. milk, homemade | Soups, Sauces and Gravies | 0.24 mg | 1% |
| 2998 | Pear, green anjou, raw | Fruits and fruit juices | 0.24 mg | 1% |
| 2999 | Babyfood, dessert, jarred, banana with coconut cream | Babyfoods | 0.24 mg | 1% |
| 3000 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 0.24 mg | 1% |
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