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 3051–3100 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3051 | Soup, cream, potato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.22 mg | 1% |
| 3052 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 0.22 mg | 1% |
| 3053 | Candies, fudge, peanut butter, homemade | Sweets | 0.22 mg | 1% |
| 3054 | Cheese, cheshire | Dairy and Egg Products | 0.21 mg | 1% |
| 3055 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 0.21 mg | 1% |
| 3056 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 3057 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 3058 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% |
| 3059 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% |
| 3060 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 0.21 mg | 1% |
| 3061 | Melon, cantaloupe, raw | Fruits and fruit juices | 0.21 mg | 1% |
| 3062 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% |
| 3063 | Onion, raw | Vegetables and Vegetable Products | 0.21 mg | 1% |
| 3064 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 0.21 mg | 1% |
| 3065 | Malted milk, chocolate flavour, powder, milk whole milk | Beverages | 0.21 mg | 1% |
| 3066 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 0.21 mg | 1% |
| 3067 | Dessert, frozen, ice cream, French vanilla, soft serve | Sweets | 0.21 mg | 1% |
| 3068 | Dessert, frozen, ice cream, strawberry | Sweets | 0.21 mg | 1% |
| 3069 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.21 mg | 1% |
| 3070 | Sauce, cheese, ready-to-serve | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 3071 | Tea, instant, sweetened, lemon flavour, powder, decaffeinated | Beverages | 0.21 mg | 1% |
| 3072 | Blackberry, wild, raw | Fruits and fruit juices | 0.21 mg | 1% |
| 3073 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 3074 | Sauce, sweet and sour, ready to serve | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 3075 | Dessert, frozen, ice cream, soft serve, chocolate | Sweets | 0.21 mg | 1% |
| 3076 | Soup, mushroom barley, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 3077 | Soup, cream, celery, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 3078 | Babyfood, fruit, jarred, apricot and other fruit | Babyfoods | 0.21 mg | 1% |
| 3079 | Babyfood, dessert, jarred, banana graham pie | Babyfoods | 0.21 mg | 1% |
| 3080 | Babyfood, vegetables, jarred, creamed corn | Babyfoods | 0.21 mg | 1% |
| 3081 | Grapefruit juice, pink, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 3082 | Sangria | Beverages | 0.20 mg | 1% |
| 3083 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 0.20 mg | 1% |
| 3084 | Vinegar, cider | Spices and Herbs | 0.20 mg | 1% |
| 3085 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 0.20 mg | 1% |
| 3086 | Cheese, swiss (emmental) | Dairy and Egg Products | 0.20 mg | 1% |
| 3087 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 0.20 mg | 1% |
| 3088 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 0.20 mg | 1% |
| 3089 | Salad dressing, french, homemade, unspecified oil | Fats and Oils | 0.20 mg | 1% |
| 3090 | Soup, cream, potato, canned, condensed, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 3091 | Soup, cream, asparagus, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 3092 | Soup, cauliflower, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 3093 | Soup, cream, celery, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 3094 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 3095 | Soup, cream, vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 3096 | Cereal, hot, cream of rice, cooked | Breakfast cereals | 0.20 mg | 1% |
| 3097 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 0.20 mg | 1% |
| 3098 | Cranberry orange relish, canned | Fruits and fruit juices | 0.20 mg | 1% |
| 3099 | Grapefruit juice, white, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 3100 | Orange juice, raw | Fruits and fruit juices | 0.20 mg | 1% |
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