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 3901–3950 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3901 | Candies, confectioner's coating, yogurt | Sweets | 0.14 mg | 1% |
| 3902 | Sherbet, orange | Sweets | 0.14 mg | 1% |
| 3903 | Salad dressing, blue or roquefort cheese dressing, light | Fats and Oils | 0.14 mg | 1% |
| 3904 | Cheese, cottage, lowfat, 1% milkfat, lactose reduced | Dairy and Egg Products | 0.14 mg | 1% |
| 3905 | Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C | Fruits and Fruit Juices | 0.14 mg | 1% |
| 3906 | Candies, caramels | Sweets | 0.14 mg | 1% |
| 3907 | Cheese, cottage, lowfat, 1% milkfat, no sodium added | Dairy and Egg Products | 0.14 mg | 1% |
| 3908 | Babyfood, dessert, banana yogurt, strained | Baby Foods | 0.14 mg | 1% |
| 3909 | Feijoa, raw | Fruits and Fruit Juices | 0.14 mg | 1% |
| 3910 | Clementines, raw | Fruits and Fruit Juices | 0.14 mg | 1% |
| 3911 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.14 mg | 1% |
| 3912 | Rice noodles, cooked | Cereal Grains and Pasta | 0.14 mg | 1% |
| 3913 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 0.14 mg | 1% |
| 3914 | Fast foods, strawberry banana smoothie made with ice and low-fat yogurt | Fast Foods | 0.14 mg | 1% |
| 3915 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 0.14 mg | 1% |
| 3916 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie | Fats and Oils | 0.13 mg | 1% |
| 3917 | Oil, corn, peanut, and olive | Fats and Oils | 0.13 mg | 1% |
| 3918 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3919 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3920 | Candies, jellybeans | Sweets | 0.13 mg | 1% |
| 3921 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 0.13 mg | 1% |
| 3922 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3923 | Pudding, lemon, dry mix, regular, prepared with sugar, egg yolk and water | Sweets | 0.13 mg | 1% |
| 3924 | Longans, raw | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3925 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3926 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3927 | Frozen novelties, ice type, fruit, no sugar added | Sweets | 0.13 mg | 1% |
| 3928 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3929 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 0.13 mg | 1% |
| 3930 | Onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.13 mg | 1% |
| 3931 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.13 mg | 1% |
| 3932 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.13 mg | 1% |
| 3933 | Babyfood, fruit, bananas and pineapple with tapioca, junior | Baby Foods | 0.13 mg | 1% |
| 3934 | Cheese, limburger | Dairy and Egg Products | 0.13 mg | 1% |
| 3935 | Cheese, neufchatel | Dairy and Egg Products | 0.13 mg | 1% |
| 3936 | Cheese, swiss | Dairy and Egg Products | 0.13 mg | 1% |
| 3937 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 0.13 mg | 1% |
| 3938 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.13 mg | 1% |
| 3939 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 0.13 mg | 1% |
| 3940 | Vanilla extract, imitation, alcohol | Spices and Herbs | 0.13 mg | 1% |
| 3941 | Beverages, grape juice drink, canned | Beverages | 0.13 mg | 1% |
| 3942 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.13 mg | 1% |
| 3943 | Alcoholic beverage, liqueur, coffee with cream, 34 proof | Beverages | 0.13 mg | 1% |
| 3944 | Beverages, Eggnog-flavor mix, powder, prepared with whole milk | Beverages | 0.12 mg | 1% |
| 3945 | Beverages, OCEAN SPRAY, Cran Pomegranate | Beverages | 0.12 mg | 1% |
| 3946 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 0.12 mg | 1% |
| 3947 | Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy | Fats and Oils | 0.12 mg | 1% |
| 3948 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener | Dairy and Egg Products | 0.12 mg | 1% |
| 3949 | Vanilla extract | Spices and Herbs | 0.12 mg | 1% |
| 3950 | Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils | Fats and Oils | 0.12 mg | 1% |
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