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 4001–4050 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4001 | Alcoholic beverage, rice (sake) | Beverages | 0.10 mg | 1% |
| 4002 | Milk, imitation, non-soy | Dairy and Egg Products | 0.10 mg | 1% |
| 4003 | Babyfood, banana apple dessert, strained | Baby Foods | 0.10 mg | 1% |
| 4004 | Pomegranate juice, bottled | Fruits and Fruit Juices | 0.10 mg | 1% |
| 4005 | Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.10 mg | 1% |
| 4006 | Cheese, cottage, with vegetables | Dairy and Egg Products | 0.10 mg | 1% |
| 4007 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 0.10 mg | 1% |
| 4008 | Orange juice, canned, unsweetened | Fruits and Fruit Juices | 0.10 mg | 1% |
| 4009 | Butterbur, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 4010 | Sweeteners, tabletop, fructose, dry, powder | Sweets | 0.10 mg | 1% |
| 4011 | Butterbur, (fuki), raw | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 4012 | Butterbur, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 4013 | Cream, fluid, heavy whipping | Dairy and Egg Products | 0.10 mg | 1% |
| 4014 | Milk, sheep, fluid | Dairy and Egg Products | 0.10 mg | 1% |
| 4015 | Milk shakes, thick vanilla | Dairy and Egg Products | 0.10 mg | 1% |
| 4016 | Babyfood, cherry cobbler, junior | Baby Foods | 0.10 mg | 1% |
| 4017 | Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing | Fats and Oils | 0.10 mg | 1% |
| 4018 | Babyfood, fruit, applesauce and pineapple, strained | Baby Foods | 0.10 mg | 1% |
| 4019 | Babyfood, fruit, applesauce and pineapple, junior | Baby Foods | 0.10 mg | 1% |
| 4020 | Babyfood, dessert, fruit pudding, orange, strained | Baby Foods | 0.10 mg | 1% |
| 4021 | Babyfood, dessert, peach cobbler, strained | Baby Foods | 0.10 mg | 1% |
| 4022 | Babyfood, dessert, peach cobbler, junior | Baby Foods | 0.10 mg | 1% |
| 4023 | Apricot nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.10 mg | 1% |
| 4024 | Ice creams, vanilla | Sweets | 0.09 mg | 0% |
| 4025 | Syrups, table blends, pancake, with butter | Sweets | 0.09 mg | 0% |
| 4026 | Lime juice, raw | Fruits and Fruit Juices | 0.09 mg | 0% |
| 4027 | Frostings, white, fluffy, dry mix | Sweets | 0.09 mg | 0% |
| 4028 | Frozen novelties, ice type, italian, restaurant-prepared | Sweets | 0.09 mg | 0% |
| 4029 | Margarine-like, butter-margarine blend, 80% fat, stick, without salt | Fats and Oils | 0.09 mg | 0% |
| 4030 | Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt | Fats and Oils | 0.09 mg | 0% |
| 4031 | Alcoholic beverage, daiquiri, prepared-from-recipe | Beverages | 0.09 mg | 0% |
| 4032 | Puddings, vanilla, ready-to-eat | Sweets | 0.09 mg | 0% |
| 4033 | Oheloberries, raw | Fruits and Fruit Juices | 0.09 mg | 0% |
| 4034 | Oranges, raw, California, valencias | Fruits and Fruit Juices | 0.09 mg | 0% |
| 4035 | Oranges, raw, Florida | Fruits and Fruit Juices | 0.09 mg | 0% |
| 4036 | Ice creams, BREYERS, No Sugar Added, Vanilla | Sweets | 0.09 mg | 0% |
| 4037 | Sweetener, syrup, agave | Sweets | 0.09 mg | 0% |
| 4038 | Ice creams, BREYERS, 98% Fat Free Vanilla | Sweets | 0.09 mg | 0% |
| 4039 | Ice creams, regular, low carbohydrate, vanilla | Sweets | 0.09 mg | 0% |
| 4040 | Yogurt, plain, skim milk | Dairy and Egg Products | 0.09 mg | 0% |
| 4041 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.09 mg | 0% |
| 4042 | Beverages, fruit punch drink, without added nutrients, canned | Beverages | 0.09 mg | 0% |
| 4043 | Ice cream sandwich, made with light ice cream, vanilla | Dairy and Egg Products | 0.09 mg | 0% |
| 4044 | Soup, cream of mushroom, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.09 mg | 0% |
| 4045 | Grapefruit, raw, pink and red and white, all areas | Fruits and Fruit Juices | 0.09 mg | 0% |
| 4046 | Lemonade, frozen concentrate, white | Beverages | 0.09 mg | 0% |
| 4047 | Beverages, Malted drink mix, natural, powder, prepared with whole milk | Beverages | 0.09 mg | 0% |
| 4048 | Salad dressing, blue or roquefort cheese dressing, commercial, regular | Fats and Oils | 0.09 mg | 0% |
| 4049 | Beverages, coffee, ready to drink, iced, mocha, milk based | Beverages | 0.09 mg | 0% |
| 4050 | Beverages, Fruit punch drink, with added nutrients, canned | Beverages | 0.09 mg | 0% |
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