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 3751–3800 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3751 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 0.20 mg | 1% |
| 3752 | Yogurt, Greek, 2% fat, strawberry banana, CHOBANI | Dairy and Egg Products | 0.20 mg | 1% |
| 3753 | Babyfood, fruit, plums with tapioca, without ascorbic acid, strained | Baby Foods | 0.20 mg | 1% |
| 3754 | Babyfood, fruit and vegetable, apple and sweet potato | Baby Foods | 0.20 mg | 1% |
| 3755 | Babyfood, fruit, apple and blueberry, strained | Baby Foods | 0.20 mg | 1% |
| 3756 | Babyfood, dessert, dutch apple, strained | Baby Foods | 0.20 mg | 1% |
| 3757 | Babyfood, juice, apple, with calcium | Baby Foods | 0.20 mg | 1% |
| 3758 | Salad dressing, KRAFT Mayo Light Mayonnaise | Fats and Oils | 0.20 mg | 1% |
| 3759 | Eggnog | Dairy and Egg Products | 0.20 mg | 1% |
| 3760 | Babyfood, fruit, bananas with tapioca, strained | Baby Foods | 0.20 mg | 1% |
| 3761 | Babyfood, fruit dessert, mango with tapioca | Baby Foods | 0.20 mg | 1% |
| 3762 | Babyfood, pears, dices, toddler | Baby Foods | 0.20 mg | 1% |
| 3763 | Babyfood, fruit, guava and papaya with tapioca, strained | Baby Foods | 0.20 mg | 1% |
| 3764 | Babyfood, peaches, dices, toddler | Baby Foods | 0.20 mg | 1% |
| 3765 | Babyfood, apple-banana juice | Baby Foods | 0.20 mg | 1% |
| 3766 | Babyfood, juice, orange and apple | Baby Foods | 0.20 mg | 1% |
| 3767 | Sandwich spread, with chopped pickle, regular, unspecified oils | Fats and Oils | 0.20 mg | 1% |
| 3768 | Salad dressing, french, home recipe | Fats and Oils | 0.20 mg | 1% |
| 3769 | Salad dressing, french, cottonseed, oil, home recipe | Fats and Oils | 0.20 mg | 1% |
| 3770 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 3771 | Ice creams, vanilla, light | Sweets | 0.19 mg | 1% |
| 3772 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.19 mg | 1% |
| 3773 | Pears, raw, red anjou | Fruits and Fruit Juices | 0.19 mg | 1% |
| 3774 | Java-plum, (jambolan), raw | Fruits and Fruit Juices | 0.19 mg | 1% |
| 3775 | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 3776 | Ice creams, vanilla, light, no sugar added | Sweets | 0.19 mg | 1% |
| 3777 | Frozen novelties, fruit and juice bars | Sweets | 0.19 mg | 1% |
| 3778 | Jellies | Sweets | 0.19 mg | 1% |
| 3779 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 3780 | Ice creams, BREYERS, No Sugar Added, Butter Pecan | Sweets | 0.19 mg | 1% |
| 3781 | Ice creams, BREYERS, No Sugar Added, French Vanilla | Sweets | 0.19 mg | 1% |
| 3782 | Babyfood, dessert, cherry vanilla pudding, strained | Baby Foods | 0.19 mg | 1% |
| 3783 | Milk, canned, condensed, sweetened | Dairy and Egg Products | 0.19 mg | 1% |
| 3784 | Milk, canned, evaporated, with added vitamin D and without added vitamin A | Dairy and Egg Products | 0.19 mg | 1% |
| 3785 | Milk, evaporated, 2% fat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.19 mg | 1% |
| 3786 | Milk, canned, evaporated, with added vitamin A | Dairy and Egg Products | 0.19 mg | 1% |
| 3787 | Cheese, cream, fat free | Dairy and Egg Products | 0.19 mg | 1% |
| 3788 | KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce | Dairy and Egg Products | 0.19 mg | 1% |
| 3789 | Apples, raw, without skin, cooked, boiled | Fruits and Fruit Juices | 0.19 mg | 1% |
| 3790 | Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.19 mg | 1% |
| 3791 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 0.19 mg | 1% |
| 3792 | Beverages, Lemonade, powder | Beverages | 0.19 mg | 1% |
| 3793 | Cookies, gluten-free, lemon wafer | Baked Products | 0.18 mg | 1% |
| 3794 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.18 mg | 1% |
| 3795 | Cheese, white, queso blanco | Dairy and Egg Products | 0.18 mg | 1% |
| 3796 | KRAFT VELVEETA Pasteurized Process Cheese Spread | Dairy and Egg Products | 0.18 mg | 1% |
| 3797 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.18 mg | 1% |
| 3798 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.18 mg | 1% |
| 3799 | Guava sauce, cooked | Fruits and Fruit Juices | 0.18 mg | 1% |
| 3800 | Beverages, carbonated, ginger ale | Beverages | 0.18 mg | 1% |
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