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 1051–1100 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 1.94 mg | 11% |
| 1052 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.94 mg | 11% |
| 1053 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 1.93 mg | 11% |
| 1054 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.93 mg | 11% |
| 1055 | Fast foods, breakfast, french toast sticks | Fast Foods | 1.92 mg | 11% |
| 1056 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 1.92 mg | 11% |
| 1057 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 1.92 mg | 11% |
| 1058 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 1.92 mg | 11% |
| 1059 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 1.91 mg | 11% |
| 1060 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 1.90 mg | 11% |
| 1061 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 1.90 mg | 11% |
| 1062 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.90 mg | 11% |
| 1063 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1064 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 1.90 mg | 11% |
| 1065 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1066 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1067 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 1.90 mg | 11% |
| 1068 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.90 mg | 11% |
| 1069 | Peanut butter, reduced sodium | Legumes and Legume Products | 1.90 mg | 11% |
| 1070 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1071 | Candies, sugar-coated almonds | Sweets | 1.90 mg | 11% |
| 1072 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 1.90 mg | 11% |
| 1073 | Indien, samosa, vegetarian | Mixed Dishes | 1.89 mg | 10% |
| 1074 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 1.89 mg | 10% |
| 1075 | Raisin, seedless (sultana) | Fruits and fruit juices | 1.88 mg | 10% |
| 1076 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 1.88 mg | 10% |
| 1077 | Epazote, raw | Vegetables and Vegetable Products | 1.88 mg | 10% |
| 1078 | Snacks, popcorn, cakes | Snacks | 1.87 mg | 10% |
| 1079 | Seaweed, agar, raw | Vegetables and Vegetable Products | 1.86 mg | 10% |
| 1080 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 1.86 mg | 10% |
| 1081 | Mulberry, raw | Fruits and fruit juices | 1.85 mg | 10% |
| 1082 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 1.85 mg | 10% |
| 1083 | Muffin, carrot, commercial | Baked Products | 1.85 mg | 10% |
| 1084 | Pie, cherry, homemade, 2 crust | Baked Products | 1.85 mg | 10% |
| 1085 | Cookie, sugar, refrigerated dough | Baked Products | 1.85 mg | 10% |
| 1086 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 1.85 mg | 10% |
| 1087 | Candies, bars, Golden Almond | Sweets | 1.85 mg | 10% |
| 1088 | Cookie, sugar, refrigerated dough, baked | Baked Products | 1.84 mg | 10% |
| 1089 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 1.84 mg | 10% |
| 1090 | Cookie, brownie, homemade | Baked Products | 1.84 mg | 10% |
| 1091 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 1.84 mg | 10% |
| 1092 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 1.83 mg | 10% |
| 1093 | Succotash, raw | Vegetables and Vegetable Products | 1.83 mg | 10% |
| 1094 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1095 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1096 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 1.82 mg | 10% |
| 1097 | Beets, canned, drained solids | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1098 | Vermicelli, made from soy, dry | Legumes and Legume Products | 1.81 mg | 10% |
| 1099 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 1.81 mg | 10% |
| 1100 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 1.81 mg | 10% |
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