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 3351–3400 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3351 | Apples, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 0.33 mg | 2% |
| 3352 | Sauce, barbecue, SWEET BABY RAY'S, original | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 3353 | Beverages, KRAFT, coffee, instant, French Vanilla Cafe | Beverages | 0.33 mg | 2% |
| 3354 | Cheese, camembert | Dairy and Egg Products | 0.33 mg | 2% |
| 3355 | Gooseberries, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.33 mg | 2% |
| 3356 | Salt, table | Spices and Herbs | 0.33 mg | 2% |
| 3357 | Babyfood, dinner, mixed vegetable, strained | Baby Foods | 0.33 mg | 2% |
| 3358 | Blueberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.33 mg | 2% |
| 3359 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 0.33 mg | 2% |
| 3360 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 3361 | Soup, cream of asparagus, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 3362 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 0.32 mg | 2% |
| 3363 | Babyfood, vegetables, squash, strained | Baby Foods | 0.32 mg | 2% |
| 3364 | Babyfood, vegetables, squash, junior | Baby Foods | 0.32 mg | 2% |
| 3365 | Soup, cheese, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.32 mg | 2% |
| 3366 | Babyfood, vegetables, beets, strained | Baby Foods | 0.32 mg | 2% |
| 3367 | Babyfood, vegetables, mix vegetables strained | Baby Foods | 0.32 mg | 2% |
| 3368 | Cherries, sour, red, raw | Fruits and Fruit Juices | 0.32 mg | 2% |
| 3369 | Beverages, chocolate syrup, prepared with whole milk | Beverages | 0.32 mg | 2% |
| 3370 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 0.32 mg | 2% |
| 3371 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 3372 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 3373 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 3374 | Peaches, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.32 mg | 2% |
| 3375 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 3376 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 3377 | Milk, dry, nonfat, regular, without added vitamin A and vitamin D | Dairy and Egg Products | 0.32 mg | 2% |
| 3378 | Milk, dry, nonfat, calcium reduced | Dairy and Egg Products | 0.32 mg | 2% |
| 3379 | Salad dressing, french dressing, commercial, regular | Fats and Oils | 0.32 mg | 2% |
| 3380 | Apricots, canned, water pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.32 mg | 2% |
| 3381 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.31 mg | 2% |
| 3382 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.31 mg | 2% |
| 3383 | Fruit butters, apple | Sweets | 0.31 mg | 2% |
| 3384 | Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 3385 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 0.31 mg | 2% |
| 3386 | Litchis, raw | Fruits and Fruit Juices | 0.31 mg | 2% |
| 3387 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 3388 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 3389 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 3390 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.31 mg | 2% |
| 3391 | Cabbage, chinese (pe-tsai), raw | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 3392 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 3393 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 3394 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 3395 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 3396 | Potatoes, boiled, cooked without skin, flesh, with salt | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 3397 | Ice creams, BREYERS, All Natural Light Vanilla Chocolate Strawberry | Sweets | 0.31 mg | 2% |
| 3398 | Fast foods, potato, mashed | Fast Foods | 0.31 mg | 2% |
| 3399 | Milk shakes, thick chocolate | Dairy and Egg Products | 0.31 mg | 2% |
| 3400 | Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light | Fats and Oils | 0.31 mg | 2% |
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