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 3551–3600 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3551 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate. | Beverages | 0.26 mg | 1% |
| 3552 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% |
| 3553 | Bananas, raw | Fruits and Fruit Juices | 0.26 mg | 1% |
| 3554 | Soup, cream of onion, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.26 mg | 1% |
| 3555 | Soup, egg drop, Chinese restaurant | Soups, Sauces, and Gravies | 0.26 mg | 1% |
| 3556 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate | Beverages | 0.26 mg | 1% |
| 3557 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% |
| 3558 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free | Fats and Oils | 0.26 mg | 1% |
| 3559 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 0.26 mg | 1% |
| 3560 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 0.26 mg | 1% |
| 3561 | Pear nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% |
| 3562 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 0.26 mg | 1% |
| 3563 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 3564 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 3565 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 3566 | APPLEBEE'S, coleslaw | Restaurant Foods | 0.26 mg | 1% |
| 3567 | Pear nectar, canned, without added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% |
| 3568 | Onions, sweet, raw | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 3569 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 3570 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 3571 | Babyfood, fruit, applesauce and apricots, junior | Baby Foods | 0.26 mg | 1% |
| 3572 | Salad dressing, italian dressing, commercial, regular | Fats and Oils | 0.26 mg | 1% |
| 3573 | Cheese food, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.26 mg | 1% |
| 3574 | Cream substitute, powdered | Dairy and Egg Products | 0.26 mg | 1% |
| 3575 | Cheese food, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 0.26 mg | 1% |
| 3576 | Babyfood, dessert, tropical fruit, junior | Baby Foods | 0.26 mg | 1% |
| 3577 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 0.25 mg | 1% |
| 3578 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free | Fats and Oils | 0.25 mg | 1% |
| 3579 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3580 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3581 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3582 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3583 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 0.25 mg | 1% |
| 3584 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3585 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3586 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3587 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3588 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3589 | Pickles, cucumber, sweet (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 3590 | Frozen novelties, ice cream type, sundae, prepackaged | Sweets | 0.25 mg | 1% |
| 3591 | Papayas, raw | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3592 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3593 | Babyfood, fruit, pears, junior | Baby Foods | 0.25 mg | 1% |
| 3594 | Babyfood, fruit, applesauce and apricots, strained | Baby Foods | 0.25 mg | 1% |
| 3595 | Babyfood, fruit, pears and pineapple, strained | Baby Foods | 0.25 mg | 1% |
| 3596 | Salad dressing, poppyseed, creamy | Fats and Oils | 0.25 mg | 1% |
| 3597 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 0.25 mg | 1% |
| 3598 | Sauce, tartar, ready-to-serve | Soups, Sauces, and Gravies | 0.25 mg | 1% |
| 3599 | Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin | Beverages | 0.25 mg | 1% |
| 3600 | Beverages, fruit juice drink, greater than 3% juice, high vitamin C | Beverages | 0.25 mg | 1% |
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