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 3101–3150 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Tangerine (mandarin) juice, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 3102 | Tangerine (mandarin) juice, canned, sugar added | Fruits and fruit juices | 0.20 mg | 1% |
| 3103 | Pear, canned, halves, extra light syrup pack, solids and liquid | Fruits and fruit juices | 0.20 mg | 1% |
| 3104 | Pitanga, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 3105 | Grapefruit juice, canned, no added sugar | Fruits and fruit juices | 0.20 mg | 1% |
| 3106 | Gourd, white flowered (calabash gourd), raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 3107 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 3108 | Watercress, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 3109 | Celery, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 3110 | Juice drink, fruit punch, frozen concentrate, water added | Beverages | 0.20 mg | 1% |
| 3111 | Candies, bars, Bit-O-Honey candy chews | Sweets | 0.20 mg | 1% |
| 3112 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.20 mg | 1% |
| 3113 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 0.20 mg | 1% |
| 3114 | Sweets, topping (spread), butterscotch or caramel | Sweets | 0.20 mg | 1% |
| 3115 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 3116 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 3117 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 3118 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 3119 | Plant-based beverage, rice, enriched | Beverages | 0.20 mg | 1% |
| 3120 | Salad dressing, coleslaw | Fats and Oils | 0.20 mg | 1% |
| 3121 | Animal fat, native, beluga oil | Fats and Oils | 0.20 mg | 1% |
| 3122 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 0.19 mg | 1% |
| 3123 | Milk, evaporated, whole, canned, undiluted, 7.8% M.F. | Dairy and Egg Products | 0.19 mg | 1% |
| 3124 | Soup, oxtail, dehydrated, water added | Soups, Sauces and Gravies | 0.19 mg | 1% |
| 3125 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 0.19 mg | 1% |
| 3126 | Java-plum, raw | Fruits and fruit juices | 0.19 mg | 1% |
| 3127 | Peach nectar, canned | Fruits and fruit juices | 0.19 mg | 1% |
| 3128 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 0.19 mg | 1% |
| 3129 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 3130 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 3131 | Dessert, frozen, ice cream, light, vanilla | Sweets | 0.19 mg | 1% |
| 3132 | Dessert, pudding, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 0.19 mg | 1% |
| 3133 | Dessert, pudding, rice, dry mix, prepared with 2% milk | Sweets | 0.19 mg | 1% |
| 3134 | Dessert, frozen, fruit and juice bar | Sweets | 0.19 mg | 1% |
| 3135 | Sweets, jellies | Sweets | 0.19 mg | 1% |
| 3136 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.19 mg | 1% |
| 3137 | Cheese, cream, fat free | Dairy and Egg Products | 0.19 mg | 1% |
| 3138 | Dessert, frozen, ice cream, light, with aspartame, vanilla | Sweets | 0.19 mg | 1% |
| 3139 | Candies, candy bits, yogourt covered | Sweets | 0.19 mg | 1% |
| 3140 | Kefir, fruit flavours, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.19 mg | 1% |
| 3141 | Pear, Bartlett, raw | Fruits and fruit juices | 0.19 mg | 1% |
| 3142 | Pear, red anjou, raw | Fruits and fruit juices | 0.19 mg | 1% |
| 3143 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 0.19 mg | 1% |
| 3144 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 3145 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.18 mg | 1% |
| 3146 | Cheese, processed product, cheddar, slices | Dairy and Egg Products | 0.18 mg | 1% |
| 3147 | Orange pineapple juice | Fruits and fruit juices | 0.18 mg | 1% |
| 3148 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 0.18 mg | 1% |
| 3149 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 0.18 mg | 1% |
| 3150 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 0.18 mg | 1% |
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