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 1251–1300 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 1252 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 1253 | Snacks, tortilla chips, plain | Snacks | 1.52 mg | 8% |
| 1254 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 1.52 mg | 8% |
| 1255 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1256 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1257 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 1.51 mg | 8% |
| 1258 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1259 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1260 | Pie, tourtiere, commercial | Baked Products | 1.51 mg | 8% |
| 1261 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 1.50 mg | 8% |
| 1262 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 1263 | Meatless, sandwich spread | Legumes and Legume Products | 1.50 mg | 8% |
| 1264 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 1.50 mg | 8% |
| 1265 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 1266 | Sweets, maple taffy | Sweets | 1.50 mg | 8% |
| 1267 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 1.50 mg | 8% |
| 1268 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 1.50 mg | 8% |
| 1269 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 1.50 mg | 8% |
| 1270 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 1271 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 1272 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 1.50 mg | 8% |
| 1273 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 1.49 mg | 8% |
| 1274 | Snacks, brown rice chips | Snacks | 1.49 mg | 8% |
| 1275 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 1.49 mg | 8% |
| 1276 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 1.49 mg | 8% |
| 1277 | Pie, mincemeat, homemade, 2 crust | Baked Products | 1.49 mg | 8% |
| 1278 | Snacks, rice cakes, brown rice, plain | Snacks | 1.49 mg | 8% |
| 1279 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 1.49 mg | 8% |
| 1280 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 1.49 mg | 8% |
| 1281 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 1.49 mg | 8% |
| 1282 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 1.48 mg | 8% |
| 1283 | Pie, pecan, homemade | Baked Products | 1.48 mg | 8% |
| 1284 | Cake, pineapple upside-down, homemade | Baked Products | 1.48 mg | 8% |
| 1285 | Malabar spinach, cooked | Vegetables and Vegetable Products | 1.48 mg | 8% |
| 1286 | Roselle, raw | Fruits and fruit juices | 1.48 mg | 8% |
| 1287 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 1.48 mg | 8% |
| 1288 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 1.47 mg | 8% |
| 1289 | Muffin, corn, toaster type | Baked Products | 1.47 mg | 8% |
| 1290 | Peas, green, raw | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 1291 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 1.47 mg | 8% |
| 1292 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 1293 | Kale, raw | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 1294 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 1.47 mg | 8% |
| 1295 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.47 mg | 8% |
| 1296 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 1297 | Arugula, raw | Vegetables and Vegetable Products | 1.46 mg | 8% |
| 1298 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 1.45 mg | 8% |
| 1299 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 1.45 mg | 8% |
| 1300 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 1.45 mg | 8% |
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