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 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1252 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1253 | Peanut butter, reduced sodium | Legumes and Legume Products | 1.90 mg | 11% |
| 1254 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 1.90 mg | 11% |
| 1255 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 1.90 mg | 11% |
| 1256 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.90 mg | 11% |
| 1257 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 1.90 mg | 11% |
| 1258 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 1.90 mg | 11% |
| 1259 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 1.90 mg | 11% |
| 1260 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 1.90 mg | 11% |
| 1261 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 1.90 mg | 11% |
| 1262 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 1.90 mg | 11% |
| 1263 | Snack, Mixed Berry Bar | Snacks | 1.89 mg | 10% |
| 1264 | Bread, wheat, sprouted | Baked Products | 1.89 mg | 10% |
| 1265 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 1.89 mg | 10% |
| 1266 | Currants, zante, dried | Fruits and Fruit Juices | 1.88 mg | 10% |
| 1267 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 1.88 mg | 10% |
| 1268 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 1.88 mg | 10% |
| 1269 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 1.88 mg | 10% |
| 1270 | Epazote, raw | Vegetables and Vegetable Products | 1.88 mg | 10% |
| 1271 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar | Snacks | 1.88 mg | 10% |
| 1272 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 1.87 mg | 10% |
| 1273 | Snacks, popcorn, cakes | Snacks | 1.87 mg | 10% |
| 1274 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 1.86 mg | 10% |
| 1275 | Seaweed, agar, raw | Vegetables and Vegetable Products | 1.86 mg | 10% |
| 1276 | Pie, cherry, prepared from recipe | Baked Products | 1.85 mg | 10% |
| 1277 | Mulberries, raw | Fruits and Fruit Juices | 1.85 mg | 10% |
| 1278 | Candies, HERSHEY'S POT OF GOLD Almond Bar | Sweets | 1.85 mg | 10% |
| 1279 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 1.85 mg | 10% |
| 1280 | Cookies, sugar, refrigerated dough | Baked Products | 1.85 mg | 10% |
| 1281 | Cookies, brownies, prepared from recipe | Baked Products | 1.84 mg | 10% |
| 1282 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 1.84 mg | 10% |
| 1283 | Cookies, sugar, refrigerated dough, baked | Baked Products | 1.84 mg | 10% |
| 1284 | Bread, raisin, unenriched | Baked Products | 1.83 mg | 10% |
| 1285 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 1.83 mg | 10% |
| 1286 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 1.83 mg | 10% |
| 1287 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 1.83 mg | 10% |
| 1288 | McDONALD'S, Hotcakes (plain) | Fast Foods | 1.83 mg | 10% |
| 1289 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1290 | Beets, canned, drained solids | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1291 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1292 | Puddings, chocolate, dry mix, regular | Sweets | 1.82 mg | 10% |
| 1293 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 1.81 mg | 10% |
| 1294 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 1.81 mg | 10% |
| 1295 | Vermicelli, made from soy | Legumes and Legume Products | 1.81 mg | 10% |
| 1296 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 1.81 mg | 10% |
| 1297 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 1.81 mg | 10% |
| 1298 | Beverages, Cocoa mix, NESTLE, Hot Cocoa Mix Rich Chocolate With Marshmallows | Beverages | 1.80 mg | 10% |
| 1299 | Cake, pudding-type, carrot, dry mix | Baked Products | 1.80 mg | 10% |
| 1300 | Pancakes, plain, prepared from recipe | Baked Products | 1.80 mg | 10% |
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