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 1151–1200 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Pancake, blueberry, homemade | Baked Products | 1.72 mg | 10% |
| 1152 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 1.72 mg | 10% |
| 1153 | Tourtiere, homemade | Baked Products | 1.72 mg | 10% |
| 1154 | Refried beans, canned, vegetarian | Legumes and Legume Products | 1.70 mg | 9% |
| 1155 | Lychee, dried | Fruits and fruit juices | 1.70 mg | 9% |
| 1156 | Beans, baked, canned, with pork | Legumes and Legume Products | 1.70 mg | 9% |
| 1157 | Candies, caramel with nuts, chocolate covered | Sweets | 1.70 mg | 9% |
| 1158 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 1.70 mg | 9% |
| 1159 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 1.70 mg | 9% |
| 1160 | Sweets, sugars, maple, granulated | Sweets | 1.70 mg | 9% |
| 1161 | Snacks, corn nuts, barbecue | Snacks | 1.70 mg | 9% |
| 1162 | Garlic, raw | Vegetables and Vegetable Products | 1.70 mg | 9% |
| 1163 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 1.70 mg | 9% |
| 1164 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 1.70 mg | 9% |
| 1165 | Hearts of palm, raw | Vegetables and Vegetable Products | 1.69 mg | 9% |
| 1166 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 1.69 mg | 9% |
| 1167 | Pimento, canned | Vegetables and Vegetable Products | 1.68 mg | 9% |
| 1168 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 1.67 mg | 9% |
| 1169 | Potato pancake, homemade | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 1170 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 1171 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 1.67 mg | 9% |
| 1172 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 1173 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.67 mg | 9% |
| 1174 | Snacks, corn nuts, plain | Snacks | 1.67 mg | 9% |
| 1175 | Capers, canned | Spices and Herbs | 1.67 mg | 9% |
| 1176 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 1.66 mg | 9% |
| 1177 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 1.65 mg | 9% |
| 1178 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 1.65 mg | 9% |
| 1179 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 1.65 mg | 9% |
| 1180 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 1.64 mg | 9% |
| 1181 | Taco shell, baked | Baked Products | 1.64 mg | 9% |
| 1182 | Mustard greens, raw | Vegetables and Vegetable Products | 1.64 mg | 9% |
| 1183 | Sweets, sugars, brown, contains sugar and sucralose | Sweets | 1.64 mg | 9% |
| 1184 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 1.64 mg | 9% |
| 1185 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 1.64 mg | 9% |
| 1186 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% |
| 1187 | Snacks, tortilla chips, nacho, light | Snacks | 1.63 mg | 9% |
| 1188 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.63 mg | 9% |
| 1189 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 1.63 mg | 9% |
| 1190 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% |
| 1191 | Muffin, blueberry, dry mix, unprepared | Baked Products | 1.62 mg | 9% |
| 1192 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 1.62 mg | 9% |
| 1193 | Refried beans | Legumes and Legume Products | 1.62 mg | 9% |
| 1194 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 1.62 mg | 9% |
| 1195 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 1.61 mg | 9% |
| 1196 | Sweets, sugars, maple, hard | Sweets | 1.61 mg | 9% |
| 1197 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 1.61 mg | 9% |
| 1198 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 1.61 mg | 9% |
| 1199 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 1.61 mg | 9% |
| 1200 | Indian, bread, paratha, whole-wheat | Baked Products | 1.61 mg | 9% |
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