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 1101–1150 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Snacks, rice cakes, brown rice, rye | Snacks | 1.80 mg | 10% |
| 1102 | Agave, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1103 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 1.80 mg | 10% |
| 1104 | Candied foods, pineapple | Sweets | 1.80 mg | 10% |
| 1105 | Pancake, plain, homemade | Baked Products | 1.80 mg | 10% |
| 1106 | Meatless, luncheon slices | Legumes and Legume Products | 1.80 mg | 10% |
| 1107 | Chard, swiss, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1108 | Hot chocolate, rich, mix, powder | Beverages | 1.80 mg | 10% |
| 1109 | Pizza roll, frozen, unprepared | Mixed Dishes | 1.80 mg | 10% |
| 1110 | Jujube (chinese date), dried | Fruits and fruit juices | 1.80 mg | 10% |
| 1111 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 1.80 mg | 10% |
| 1112 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 1.80 mg | 10% |
| 1113 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 1.80 mg | 10% |
| 1114 | Sauce, mustard, brown, ready-to-serve | Spices and Herbs | 1.80 mg | 10% |
| 1115 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1116 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 1.80 mg | 10% |
| 1117 | Hot chocolate with marshmallows, powder, mix | Beverages | 1.80 mg | 10% |
| 1118 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1119 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.80 mg | 10% |
| 1120 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 1.80 mg | 10% |
| 1121 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 1.80 mg | 10% |
| 1122 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1123 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 1.79 mg | 10% |
| 1124 | Raisin, golden seedless | Fruits and fruit juices | 1.79 mg | 10% |
| 1125 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 1126 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 1127 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 1.77 mg | 10% |
| 1128 | Candies, fudge, chocolate, homemade | Sweets | 1.77 mg | 10% |
| 1129 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 1.77 mg | 10% |
| 1130 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 1.76 mg | 10% |
| 1131 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 1.76 mg | 10% |
| 1132 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.76 mg | 10% |
| 1133 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 1.76 mg | 10% |
| 1134 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 1.76 mg | 10% |
| 1135 | Beans, mungo, boiled, salted | Legumes and Legume Products | 1.75 mg | 10% |
| 1136 | Candies, truffles, homemade | Sweets | 1.75 mg | 10% |
| 1137 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 1.75 mg | 10% |
| 1138 | Beans, mungo, boiled | Legumes and Legume Products | 1.75 mg | 10% |
| 1139 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 1.74 mg | 10% |
| 1140 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 1.74 mg | 10% |
| 1141 | Snacks, multigrain chips, plain | Snacks | 1.74 mg | 10% |
| 1142 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 1143 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 1144 | Yam, flour | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 1145 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 1.74 mg | 10% |
| 1146 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 1.74 mg | 10% |
| 1147 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 1.73 mg | 10% |
| 1148 | Candies, M&M's Almond Chocolate Candies | Sweets | 1.73 mg | 10% |
| 1149 | Beans, baked, canned, with wieners | Legumes and Legume Products | 1.73 mg | 10% |
| 1150 | Indian, bread, naan, whole-wheat | Baked Products | 1.73 mg | 10% |
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