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 3701–3750 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3701 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.21 mg | 1% |
| 3702 | Beverages, tea, instant, decaffeinated, lemon, sweetened | Beverages | 0.21 mg | 1% |
| 3703 | Cheese, cheshire | Dairy and Egg Products | 0.21 mg | 1% |
| 3704 | Ice cream, soft serve, chocolate | Dairy and Egg Products | 0.21 mg | 1% |
| 3705 | Babyfood, dinner, macaroni and cheese, strained | Baby Foods | 0.21 mg | 1% |
| 3706 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 3707 | Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C | Beverages | 0.21 mg | 1% |
| 3708 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.21 mg | 1% |
| 3709 | Beverages, Malted drink mix, chocolate, powder, prepared with whole milk | Beverages | 0.21 mg | 1% |
| 3710 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 0.21 mg | 1% |
| 3711 | Alcoholic beverages, wine, rose | Beverages | 0.20 mg | 1% |
| 3712 | Beverages, rice milk, unsweetened | Beverages | 0.20 mg | 1% |
| 3713 | Cheese, fresh, queso fresco | Dairy and Egg Products | 0.20 mg | 1% |
| 3714 | Soup, cream of potato, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.20 mg | 1% |
| 3715 | Grapefruit juice, white, raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3716 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 0.20 mg | 1% |
| 3717 | Vinegar, cider | Spices and Herbs | 0.20 mg | 1% |
| 3718 | Babyfood, potatoes, toddler | Baby Foods | 0.20 mg | 1% |
| 3719 | Cranberry-orange relish, canned | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3720 | Beverages, Apple juice drink, light, fortified with vitamin C | Beverages | 0.20 mg | 1% |
| 3721 | Beverages, MOTTS, Apple juice light, fortified with vitamin C | Beverages | 0.20 mg | 1% |
| 3722 | Beverages, fruit punch juice drink, frozen concentrate, prepared with water | Beverages | 0.20 mg | 1% |
| 3723 | Candies, NESTLE, BIT-O'-HONEY Candy Chews | Sweets | 0.20 mg | 1% |
| 3724 | Babyfood, mixed fruit yogurt, strained | Baby Foods | 0.20 mg | 1% |
| 3725 | Grapefruit juice, pink, raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3726 | Cranberry sauce, whole, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3727 | Babyfood, banana juice with low fat yogurt | Baby Foods | 0.20 mg | 1% |
| 3728 | Babyfood, mixed fruit juice with low fat yogurt | Baby Foods | 0.20 mg | 1% |
| 3729 | Babyfood, dessert, blueberry yogurt, strained | Baby Foods | 0.20 mg | 1% |
| 3730 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3731 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3732 | Puddings, coconut cream, dry mix, regular, prepared with whole milk | Sweets | 0.20 mg | 1% |
| 3733 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 0.20 mg | 1% |
| 3734 | Rice, white, short-grain, cooked, unenriched | Cereal Grains and Pasta | 0.20 mg | 1% |
| 3735 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 0.20 mg | 1% |
| 3736 | Stew/soup, caribou (Alaska Native) | American Indian/Alaska Native Foods | 0.20 mg | 1% |
| 3737 | Babyfood, juice, orange-carrot | Baby Foods | 0.20 mg | 1% |
| 3738 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3739 | Pitanga, (surinam-cherry), raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3740 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 3741 | Puddings, coconut cream, dry mix, regular, prepared with 2% milk | Sweets | 0.20 mg | 1% |
| 3742 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 0.20 mg | 1% |
| 3743 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.20 mg | 1% |
| 3744 | Babyfood, carrots, toddler | Baby Foods | 0.20 mg | 1% |
| 3745 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 0.20 mg | 1% |
| 3746 | Tangerine juice, raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3747 | Pears, canned, extra light syrup pack, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3748 | Celery, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 3749 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 3750 | Watercress, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
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