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 4951–5000 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4951 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.44 mg | 2% | USDA_SR |
| 4952 | SILK Mocha, soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4953 | SILK Chai, soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4954 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4955 | SILK Light Vanilla, soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4956 | SILK Light Plain, soymilk | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4957 | Soymilk (All flavors), lowfat, with added calcium, vitamins A and D | Legumes and Legume Products | 0.44 mg | 2% | USDA_SR |
| 4958 | Babyfood, fruit, papaya and applesauce with tapioca, strained | Baby Foods | 0.44 mg | 2% | USDA_SR |
| 4959 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 0.44 mg | 2% | USDA_SR |
| 4960 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 0.44 mg | 2% | USDA_SR |
| 4961 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 0.44 mg | 2% | USDA_SR |
| 4962 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.44 mg | 2% | USDA_SR |
| 4963 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 0.44 mg | 2% | USDA_SR |
| 4964 | Rutabagas, raw | Vegetables and Vegetable Products | 0.44 mg | 2% | USDA_SR |
| 4965 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 0.44 mg | 2% | USDA_SR |
| 4966 | Mountain yam, hawaii, raw | Vegetables and Vegetable Products | 0.44 mg | 2% | USDA_SR |
| 4967 | Sweet Potatoes, french fried, crosscut, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 2% | USDA_SR |
| 4968 | Soup, tomato, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 0.44 mg | 2% | CNF |
| 4969 | Sweet potato, french-fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 2% | CNF |
| 4970 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 0.44 mg | 2% | CNF |
| 4971 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 0.44 mg | 2% | CNF |
| 4972 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 0.44 mg | 2% | CNF |
| 4973 | Strawberry flavour mix, powder | Beverages | 0.44 mg | 2% | CNF |
| 4974 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 0.44 mg | 2% | CNF |
| 4975 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 2% | CNF |
| 4976 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 0.44 mg | 2% | CNF |
| 4977 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 0.44 mg | 2% | CNF |
| 4978 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 0.44 mg | 2% | CNF |
| 4979 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 0.44 mg | 2% | USDA_FF |
| 4980 | Ketchup, restaurant | Vegetables and Vegetable Products | 0.43 mg | 2% | USDA_FF |
| 4981 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.43 mg | 2% | USDA_FF |
| 4982 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.43 mg | 2% | USDA_FF |
| 4983 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 0.43 mg | 2% | USDA_SR |
| 4984 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 0.43 mg | 2% | USDA_SR |
| 4985 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 0.43 mg | 2% | USDA_SR |
| 4986 | Apricots, canned, heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.43 mg | 2% | USDA_SR |
| 4987 | Apples, dehydrated (low moisture), sulfured, stewed | Fruits and Fruit Juices | 0.43 mg | 2% | USDA_SR |
| 4988 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 0.43 mg | 2% | USDA_SR |
| 4989 | Beans, mung, mature seeds, sprouted, canned, drained solids | Vegetables and Vegetable Products | 0.43 mg | 2% | USDA_SR |
| 4990 | Celeriac, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.43 mg | 2% | USDA_SR |
| 4991 | Celeriac, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.43 mg | 2% | USDA_SR |
| 4992 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 0.43 mg | 2% | USDA_SR |
| 4993 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.43 mg | 2% | USDA_SR |
| 4994 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.43 mg | 2% | USDA_SR |
| 4995 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 0.43 mg | 2% | USDA_SR |
| 4996 | Durian, raw or frozen | Fruits and Fruit Juices | 0.43 mg | 2% | USDA_SR |
| 4997 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 0.43 mg | 2% | USDA_SR |
| 4998 | Maraschino cherries, canned, drained | Fruits and Fruit Juices | 0.43 mg | 2% | USDA_SR |
| 4999 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 0.43 mg | 2% | CNF |
| 5000 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 0.43 mg | 2% | CNF |
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