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 3851–3900 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3851 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3852 | Sweeteners, sugar substitute, granulated, brown | Sweets | 0.16 mg | 1% |
| 3853 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 0.16 mg | 1% |
| 3854 | Milk, chocolate, lowfat, reduced sugar | Dairy and Egg Products | 0.16 mg | 1% |
| 3855 | Babyfood, mashed cheddar potatoes and broccoli, toddlers | Baby Foods | 0.16 mg | 1% |
| 3856 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3857 | Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3858 | Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3859 | Fruit juice smoothie, NAKED JUICE, BLUE MACHINE | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3860 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3861 | Puddings, coconut cream, dry mix, instant, prepared with 2% milk | Sweets | 0.15 mg | 1% |
| 3862 | Marmalade, orange | Sweets | 0.15 mg | 1% |
| 3863 | Puddings, coconut cream, dry mix, instant, prepared with whole milk | Sweets | 0.15 mg | 1% |
| 3864 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3865 | Jellies, no sugar (with sodium saccharin), any flavors | Sweets | 0.15 mg | 1% |
| 3866 | Persimmons, japanese, raw | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3867 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3868 | Yogurt, Greek, nonfat, Fruit on Bottom, Pomegranate, CHOBANI | Dairy and Egg Products | 0.15 mg | 1% |
| 3869 | Yogurt, Greek, Blueberry, CHOBANI | Dairy and Egg Products | 0.15 mg | 1% |
| 3870 | Yogurt, Greek, nonfat, Fruit on Bottom, Strawberry, CHOBANI | Dairy and Egg Products | 0.15 mg | 1% |
| 3871 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added DHA fortified | Baby Foods | 0.15 mg | 1% |
| 3872 | Soup, cheese, canned, condensed | Soups, Sauces, and Gravies | 0.15 mg | 1% |
| 3873 | Sauce, barbecue, OPEN PIT, original | Soups, Sauces, and Gravies | 0.15 mg | 1% |
| 3874 | Beverages, V8 V-FUSION Juices, Peach Mango | Beverages | 0.15 mg | 1% |
| 3875 | Beverages, V8 V-FUSION Juices, Strawberry Banana | Beverages | 0.15 mg | 1% |
| 3876 | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | Dairy and Egg Products | 0.15 mg | 1% |
| 3877 | Egg, white, dried | Dairy and Egg Products | 0.15 mg | 1% |
| 3878 | Oil, industrial, coconut, confection fat, typical basis for ice cream coatings | Fats and Oils | 0.15 mg | 1% |
| 3879 | Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy | Fats and Oils | 0.15 mg | 1% |
| 3880 | Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners | Fats and Oils | 0.15 mg | 1% |
| 3881 | Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) | Fats and Oils | 0.15 mg | 1% |
| 3882 | Beverages, V8 SPLASH Smoothies, Peach Mango | Beverages | 0.15 mg | 1% |
| 3883 | Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic | Baby Foods | 0.15 mg | 1% |
| 3884 | Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter | Fats and Oils | 0.15 mg | 1% |
| 3885 | Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product | Fats and Oils | 0.15 mg | 1% |
| 3886 | Oil, industrial, palm kernel (hydrogenated), filling fat | Fats and Oils | 0.15 mg | 1% |
| 3887 | Beverages, Kiwi Strawberry Juice Drink | Beverages | 0.15 mg | 1% |
| 3888 | Beverages, aloe vera juice drink, fortified with Vitamin C | Beverages | 0.15 mg | 1% |
| 3889 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 0.15 mg | 1% |
| 3890 | Beverages, V8 V-FUSION Juices, Tropical | Beverages | 0.15 mg | 1% |
| 3891 | Beverages, V8 SPLASH Smoothies, Strawberry Banana | Beverages | 0.15 mg | 1% |
| 3892 | Beverages, V8 SPLASH Smoothies, Tropical Colada | Beverages | 0.15 mg | 1% |
| 3893 | Fast foods, sundae, caramel | Fast Foods | 0.14 mg | 1% |
| 3894 | Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 0.14 mg | 1% |
| 3895 | Cheese, cottage, lowfat, 1% milkfat | Dairy and Egg Products | 0.14 mg | 1% |
| 3896 | KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product | Dairy and Egg Products | 0.14 mg | 1% |
| 3897 | Salad dressing, mayonnaise, light | Fats and Oils | 0.14 mg | 1% |
| 3898 | Dip, salsa con queso, cheese and salsa- medium | Soups, Sauces, and Gravies | 0.14 mg | 1% |
| 3899 | Dip, TOSTITOS, salsa con queso, medium | Soups, Sauces, and Gravies | 0.14 mg | 1% |
| 3900 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.14 mg | 1% |
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