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 3251–3300 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3251 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.13 mg | 1% |
| 3252 | Alcohol, liqueur, coffee and cream (17% alcohol by volume) | Beverages | 0.13 mg | 1% |
| 3253 | Coffee, instant, sweetened, mocha flavour, powder, water added | Beverages | 0.13 mg | 1% |
| 3254 | Drink, grape, vitamin C added, canned | Beverages | 0.13 mg | 1% |
| 3255 | Candies, jellybeans | Sweets | 0.13 mg | 1% |
| 3256 | Dessert, frozen, ices, water, fruit, with aspartame | Sweets | 0.13 mg | 1% |
| 3257 | Dessert, pudding, lemon, dry mix, regular, prepared | Sweets | 0.13 mg | 1% |
| 3258 | Coffee, brewed, espresso, restaurant prepared | Beverages | 0.13 mg | 1% |
| 3259 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 0.13 mg | 1% |
| 3260 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.13 mg | 1% |
| 3261 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced | Fats and Oils | 0.13 mg | 1% |
| 3262 | Salad dressing, italian, calorie-reduced | Fats and Oils | 0.13 mg | 1% |
| 3263 | Vegetable oil, corn, peanut and olive | Fats and Oils | 0.13 mg | 1% |
| 3264 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 0.13 mg | 1% |
| 3265 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 0.13 mg | 1% |
| 3266 | Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.13 mg | 1% |
| 3267 | Yogourt, Greek style, sweetened, rich (8-12% M.F.) with Vitamin D added | Dairy and Egg Products | 0.13 mg | 1% |
| 3268 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 0.13 mg | 1% |
| 3269 | Beverage, protein drink, ready-to-drink, MUSCLE MLK, light | Beverages | 0.13 mg | 1% |
| 3270 | Babyfood, juice, apple and prune | Babyfoods | 0.13 mg | 1% |
| 3271 | Apple juice, canned or bottled, unsweetened, calcium and Vitamin C and D added | Fruits and fruit juices | 0.13 mg | 1% |
| 3272 | Babyfood, dessert, jarred, strawberry | Babyfoods | 0.13 mg | 1% |
| 3273 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.12 mg | 1% |
| 3274 | Yogourt, fruit flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 0.12 mg | 1% |
| 3275 | Yogourt, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.12 mg | 1% |
| 3276 | Yogourt, fruit flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.12 mg | 1% |
| 3277 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.12 mg | 1% |
| 3278 | Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.12 mg | 1% |
| 3279 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 0.12 mg | 1% |
| 3280 | Yogourt, fruit flavoured (2-3.9% M.F.) | Dairy and Egg Products | 0.12 mg | 1% |
| 3281 | Yogourt, plain, fresh cheese-type (quark), fat free, no salt added | Dairy and Egg Products | 0.12 mg | 1% |
| 3282 | Yogourt, fruit flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 0.12 mg | 1% |
| 3283 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 0.12 mg | 1% |
| 3284 | Yogourt, fruit flavoured (2-3.9% M.F.), with added Vitamin D | Dairy and Egg Products | 0.12 mg | 1% |
| 3285 | Sauce, cheese and salsa, medium | Soups, Sauces and Gravies | 0.12 mg | 1% |
| 3286 | Apple, Gala, raw, with skin | Fruits and fruit juices | 0.12 mg | 1% |
| 3287 | Dessert topping (non dairy), frozen, semisolid | Dairy and Egg Products | 0.12 mg | 1% |
| 3288 | Vanilla extract | Spices and Herbs | 0.12 mg | 1% |
| 3289 | Salad dressing, mayonnaise type, commercial, regular | Fats and Oils | 0.12 mg | 1% |
| 3290 | Apple juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 0.12 mg | 1% |
| 3291 | Grapefruit, pink or red, florida, raw | Fruits and fruit juices | 0.12 mg | 1% |
| 3292 | Lemon juice, frozen | Fruits and fruit juices | 0.12 mg | 1% |
| 3293 | Apple, raw, with skin | Fruits and fruit juices | 0.12 mg | 1% |
| 3294 | Applesauce, canned, sweetened | Fruits and fruit juices | 0.12 mg | 1% |
| 3295 | Apple juice, canned or bottled, added vitamin C | Fruits and fruit juices | 0.12 mg | 1% |
| 3296 | Alcohol, rum (40% alcohol by volume) | Beverages | 0.12 mg | 1% |
| 3297 | Dessert, pudding, tapioca, dry mix, unprepared | Sweets | 0.12 mg | 1% |
| 3298 | Dessert, pudding, banana, dry mix, instant, unprepared | Sweets | 0.12 mg | 1% |
| 3299 | Sweets, topping, pineapple | Sweets | 0.12 mg | 1% |
| 3300 | Salad dressing, blue or roquefort cheese dressing, fat free | Fats and Oils | 0.12 mg | 1% |
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