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 3301–3350 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Salad dressing, mayonnaise and mayonnaise type, fat free | Fats and Oils | 0.12 mg | 1% |
| 3302 | Pummelo, raw | Fruits and fruit juices | 0.11 mg | 1% |
| 3303 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 0.11 mg | 1% |
| 3304 | Alcohol, cocktail, whisky sour mix, bottled | Beverages | 0.11 mg | 1% |
| 3305 | Carbonated drinks, lemon-lime soda | Beverages | 0.11 mg | 1% |
| 3306 | Carbonated drinks, cola, fast-food cola | Beverages | 0.11 mg | 1% |
| 3307 | Carbonated drinks, cola with aspartame | Beverages | 0.11 mg | 1% |
| 3308 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 0.11 mg | 1% |
| 3309 | Milk shake (fast food), strawberry | Beverages | 0.11 mg | 1% |
| 3310 | Drink, lemonade flavour, vitamin C added, powder | Beverages | 0.11 mg | 1% |
| 3311 | Dessert, pudding, rice, ready to eat | Sweets | 0.11 mg | 1% |
| 3312 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 0.11 mg | 1% |
| 3313 | Sweets, syrups, maple, bulk | Sweets | 0.11 mg | 1% |
| 3314 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 0.11 mg | 1% |
| 3315 | Cream, sour, light | Dairy and Egg Products | 0.11 mg | 1% |
| 3316 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 0.11 mg | 1% |
| 3317 | Sweets, sugars, fructose, liquid | Sweets | 0.11 mg | 1% |
| 3318 | Juice drink, orange | Beverages | 0.11 mg | 1% |
| 3319 | Juice, apple and grape, with added vitamin C | Fruits and fruit juices | 0.11 mg | 1% |
| 3320 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 0.11 mg | 1% |
| 3321 | Yogourt, vanilla flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 0.11 mg | 1% |
| 3322 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 0.11 mg | 1% |
| 3323 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 0.11 mg | 1% |
| 3324 | Yogourt, Greek style, plain, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.11 mg | 1% |
| 3325 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.11 mg | 1% |
| 3326 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 0.11 mg | 1% |
| 3327 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 0.11 mg | 1% |
| 3328 | Yogourt, goat, plain | Dairy and Egg Products | 0.11 mg | 1% |
| 3329 | Apple, Red Delicious, raw, with skin | Fruits and fruit juices | 0.11 mg | 1% |
| 3330 | Plant-based beverage, coconut, enriched, unsweetened | Beverages | 0.11 mg | 1% |
| 3331 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 0.11 mg | 1% |
| 3332 | Plant-based beverage, coconut, unenriched, unsweetened | Beverages | 0.11 mg | 1% |
| 3333 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 0.10 mg | 1% |
| 3334 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 0.10 mg | 1% |
| 3335 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 0.10 mg | 1% |
| 3336 | Soup, broth, vegetable, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.10 mg | 1% |
| 3337 | Babyfood, juice, pear, all stages | Babyfoods | 0.10 mg | 1% |
| 3338 | Milk, fluid, sheep, whole | Dairy and Egg Products | 0.10 mg | 1% |
| 3339 | Milk shake, vanilla, thick | Beverages | 0.10 mg | 1% |
| 3340 | Cereal, ready to eat, corn flakes, Barbara's Bakery | Breakfast cereals | 0.10 mg | 1% |
| 3341 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 0.10 mg | 1% |
| 3342 | Orange, all commercial varieties, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3343 | Orange juice, canned | Fruits and fruit juices | 0.10 mg | 1% |
| 3344 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 3345 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 3346 | Juice drink, orange and apricot, canned | Beverages | 0.10 mg | 1% |
| 3347 | Juice, cocktail, cranberry, vitamin C added, bottled | Beverages | 0.10 mg | 1% |
| 3348 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 0.10 mg | 1% |
| 3349 | Carbonated drinks, chocolate | Beverages | 0.10 mg | 1% |
| 3350 | Dessert topping (non dairy), frozen, low fat | Dairy and Egg Products | 0.10 mg | 1% |
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