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 3601–3650 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3601 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3602 | Grape juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3603 | Beverages, Carob-flavor beverage mix, powder, prepared with whole milk | Beverages | 0.25 mg | 1% |
| 3604 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3605 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.25 mg | 1% |
| 3606 | Alcoholic beverage, wine, dessert, sweet | Beverages | 0.24 mg | 1% |
| 3607 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 0.24 mg | 1% |
| 3608 | Milk, chocolate, fluid, commercial, reduced fat, with added calcium | Dairy and Egg Products | 0.24 mg | 1% |
| 3609 | Babyfood, juice treats, fruit medley, toddler | Baby Foods | 0.24 mg | 1% |
| 3610 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 0.24 mg | 1% |
| 3611 | Alcoholic beverage, wine, dessert, dry | Beverages | 0.24 mg | 1% |
| 3612 | Candies, white chocolate | Sweets | 0.24 mg | 1% |
| 3613 | Watermelon, raw | Fruits and Fruit Juices | 0.24 mg | 1% |
| 3614 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.24 mg | 1% |
| 3615 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 3616 | Pie fillings, canned, cherry | Sweets | 0.24 mg | 1% |
| 3617 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 0.24 mg | 1% |
| 3618 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 3619 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.24 mg | 1% |
| 3620 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 3621 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 3622 | Chicory, witloof, raw | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 3623 | Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D | Dairy and Egg Products | 0.24 mg | 1% |
| 3624 | Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.24 mg | 1% |
| 3625 | Babyfood, fruit, applesauce with banana, junior | Baby Foods | 0.24 mg | 1% |
| 3626 | Cheese, gouda | Dairy and Egg Products | 0.24 mg | 1% |
| 3627 | Babyfood, fruit, pears, strained | Baby Foods | 0.24 mg | 1% |
| 3628 | Babyfood, dessert, custard pudding, vanilla, strained | Baby Foods | 0.24 mg | 1% |
| 3629 | Glutino, Gluten Free Cookies, Vanilla Creme | Baked Products | 0.23 mg | 1% |
| 3630 | Mayonnaise dressing, no cholesterol | Fats and Oils | 0.23 mg | 1% |
| 3631 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.23 mg | 1% |
| 3632 | Candies, marshmallows | Sweets | 0.23 mg | 1% |
| 3633 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 0.23 mg | 1% |
| 3634 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.23 mg | 1% |
| 3635 | Mango, dried, sweetened | Fruits and Fruit Juices | 0.23 mg | 1% |
| 3636 | Eggplant, raw | Vegetables and Vegetable Products | 0.23 mg | 1% |
| 3637 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 0.23 mg | 1% |
| 3638 | Radishes, hawaiian style, pickled | Vegetables and Vegetable Products | 0.23 mg | 1% |
| 3639 | Eggs, scrambled, frozen mixture | Dairy and Egg Products | 0.23 mg | 1% |
| 3640 | Cheese, fontina | Dairy and Egg Products | 0.23 mg | 1% |
| 3641 | Cheese, tilsit | Dairy and Egg Products | 0.23 mg | 1% |
| 3642 | Milk, chocolate, lowfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.23 mg | 1% |
| 3643 | Cheese, mozzarella, low moisture, part-skim, shredded | Dairy and Egg Products | 0.23 mg | 1% |
| 3644 | Babyfood, fruit, bananas and pineapple with tapioca, strained | Baby Foods | 0.23 mg | 1% |
| 3645 | Babyfood, fruit, peaches, strained | Baby Foods | 0.23 mg | 1% |
| 3646 | Babyfood, fruit, peaches, junior | Baby Foods | 0.23 mg | 1% |
| 3647 | Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.23 mg | 1% |
| 3648 | Cranberries, raw | Fruits and Fruit Juices | 0.23 mg | 1% |
| 3649 | Sauce, horseradish | Soups, Sauces, and Gravies | 0.23 mg | 1% |
| 3650 | POPEYES, Coleslaw | Fast Foods | 0.23 mg | 1% |
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