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 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Sour cream, imitation, cultured | Dairy and Egg Products | 0.39 mg | 2% |
| 3202 | Milk substitutes, fluid, with lauric acid oil | Dairy and Egg Products | 0.39 mg | 2% |
| 3203 | Babyfood, juice, apple and grape | Baby Foods | 0.39 mg | 2% |
| 3204 | Apricots, raw | Fruits and Fruit Juices | 0.39 mg | 2% |
| 3205 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.39 mg | 2% |
| 3206 | Babyfood, vegetables, sweet potatoes, junior | Baby Foods | 0.39 mg | 2% |
| 3207 | Beverages, Whiskey sour mix, powder | Beverages | 0.39 mg | 2% |
| 3208 | Babyfood, vegetables, carrots, junior | Baby Foods | 0.39 mg | 2% |
| 3209 | Apricots, canned, light syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.39 mg | 2% |
| 3210 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 0.39 mg | 2% |
| 3211 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 0.39 mg | 2% |
| 3212 | Cake, boston cream pie, commercially prepared | Baked Products | 0.38 mg | 2% |
| 3213 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.38 mg | 2% |
| 3214 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 0.38 mg | 2% |
| 3215 | Desserts, flan, caramel custard, prepared-from-recipe | Sweets | 0.38 mg | 2% |
| 3216 | Guava nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.38 mg | 2% |
| 3217 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 0.38 mg | 2% |
| 3218 | Puddings, all flavors except chocolate, low calorie, instant, dry mix | Sweets | 0.38 mg | 2% |
| 3219 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 3220 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 3221 | Cabbage, savoy, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 3222 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 3223 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 3224 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 3225 | Couscous, cooked | Cereal Grains and Pasta | 0.38 mg | 2% |
| 3226 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.38 mg | 2% |
| 3227 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.38 mg | 2% |
| 3228 | Cabbage, savoy, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 3229 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 3230 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 3231 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 3232 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Vanilla Sandwich | Sweets | 0.38 mg | 2% |
| 3233 | Babyfood, juice, orange and apricot | Baby Foods | 0.38 mg | 2% |
| 3234 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 0.38 mg | 2% |
| 3235 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.37 mg | 2% |
| 3236 | Nance, canned, syrup, drained | Fruits and Fruit Juices | 0.37 mg | 2% |
| 3237 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 3238 | Syrups, corn, dark | Sweets | 0.37 mg | 2% |
| 3239 | Stew, pinto bean and hominy, badufsuki (Hopi) | American Indian/Alaska Native Foods | 0.37 mg | 2% |
| 3240 | Peaches, frozen, sliced, sweetened | Fruits and Fruit Juices | 0.37 mg | 2% |
| 3241 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 3242 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 3243 | Puddings, rice, dry mix, prepared with whole milk | Sweets | 0.37 mg | 2% |
| 3244 | Puddings, rice, dry mix, prepared with 2% milk | Sweets | 0.37 mg | 2% |
| 3245 | Tangerines, (mandarin oranges), canned, light syrup pack | Fruits and Fruit Juices | 0.37 mg | 2% |
| 3246 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 3247 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 3248 | Sugar, turbinado | Sweets | 0.37 mg | 2% |
| 3249 | Babyfood, vegetables, sweet potatoes strained | Baby Foods | 0.37 mg | 2% |
| 3250 | Figs, raw | Fruits and Fruit Juices | 0.37 mg | 2% |
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