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 3201–3250 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 0.15 mg | 1% |
| 3202 | Tangerine (mandarin), raw | Fruits and fruit juices | 0.15 mg | 1% |
| 3203 | Persimmon, japanese, raw | Fruits and fruit juices | 0.15 mg | 1% |
| 3204 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3205 | Juice drink, cranberry and apricot, bottled | Beverages | 0.15 mg | 1% |
| 3206 | Sweets, marmalade, orange | Sweets | 0.15 mg | 1% |
| 3207 | Egg, chicken, white, dried | Dairy and Egg Products | 0.15 mg | 1% |
| 3208 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 0.15 mg | 1% |
| 3209 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3210 | Vodka cooler, fruit flavours | Beverages | 0.15 mg | 1% |
| 3211 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 3212 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.15 mg | 1% |
| 3213 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.15 mg | 1% |
| 3214 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 0.15 mg | 1% |
| 3215 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.15 mg | 1% |
| 3216 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.15 mg | 1% |
| 3217 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 0.15 mg | 1% |
| 3218 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 0.15 mg | 1% |
| 3219 | Pear, bosc, raw | Fruits and fruit juices | 0.15 mg | 1% |
| 3220 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 0.15 mg | 1% |
| 3221 | Soup, cream, mushroom, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 3222 | Soup, cream, mushroom, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 3223 | Soup, broccoli cheese, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 3224 | Babyfood, fruit, jarred, apple (applesauce), all stages | Babyfoods | 0.15 mg | 1% |
| 3225 | Dip, cheese with chili peppers, ready-to-serve | Soups, Sauces and Gravies | 0.14 mg | 1% |
| 3226 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 0.14 mg | 1% |
| 3227 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 0.14 mg | 1% |
| 3228 | Feijoa, raw | Fruits and fruit juices | 0.14 mg | 1% |
| 3229 | Grapefruit juice, frozen concentrate, diluted | Fruits and fruit juices | 0.14 mg | 1% |
| 3230 | Candies, caramel | Sweets | 0.14 mg | 1% |
| 3231 | Dessert, frozen, sherbet, orange | Sweets | 0.14 mg | 1% |
| 3232 | Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 0.14 mg | 1% |
| 3233 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 0.14 mg | 1% |
| 3234 | Fast foods, dessert, sundae, caramel | Fast Foods | 0.14 mg | 1% |
| 3235 | Candies, confectioner's coating, yogourt | Sweets | 0.14 mg | 1% |
| 3236 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 0.14 mg | 1% |
| 3237 | Salad dressing, mayonnaise, reduced fat | Fats and Oils | 0.14 mg | 1% |
| 3238 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 0.14 mg | 1% |
| 3239 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 0.14 mg | 1% |
| 3240 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 0.14 mg | 1% |
| 3241 | Clementine, raw | Fruits and fruit juices | 0.14 mg | 1% |
| 3242 | Cheese, limburger | Dairy and Egg Products | 0.13 mg | 1% |
| 3243 | Cheese, neufchatel | Dairy and Egg Products | 0.13 mg | 1% |
| 3244 | Cheese, cottage, (2% M.F.) | Dairy and Egg Products | 0.13 mg | 1% |
| 3245 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 0.13 mg | 1% |
| 3246 | Lemon juice, canned or bottled | Fruits and fruit juices | 0.13 mg | 1% |
| 3247 | Longan, raw | Fruits and fruit juices | 0.13 mg | 1% |
| 3248 | Orange, california, navel, raw | Fruits and fruit juices | 0.13 mg | 1% |
| 3249 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 0.13 mg | 1% |
| 3250 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 0.13 mg | 1% |
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