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 1301–1350 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix | Beverages | 1.80 mg | 10% |
| 1302 | Seaweed, laver, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1303 | Snacks, rice cakes, brown rice, rye | Snacks | 1.80 mg | 10% |
| 1304 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.80 mg | 10% |
| 1305 | Luncheon slices, meatless | Legumes and Legume Products | 1.80 mg | 10% |
| 1306 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1307 | Chard, swiss, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1308 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 1.80 mg | 10% |
| 1309 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1310 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.80 mg | 10% |
| 1311 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 1.79 mg | 10% |
| 1312 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 1.79 mg | 10% |
| 1313 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 1.79 mg | 10% |
| 1314 | Puddings, rice, dry mix | Sweets | 1.79 mg | 10% |
| 1315 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 1.78 mg | 10% |
| 1316 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 1.78 mg | 10% |
| 1317 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 1318 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 1319 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 1.78 mg | 10% |
| 1320 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 1.77 mg | 10% |
| 1321 | TACO BELL, Taco Salad | Fast Foods | 1.77 mg | 10% |
| 1322 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 1.77 mg | 10% |
| 1323 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 1.77 mg | 10% |
| 1324 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 1.77 mg | 10% |
| 1325 | Restaurant, Latino, black bean soup | Restaurant Foods | 1.76 mg | 10% |
| 1326 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 1.76 mg | 10% |
| 1327 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 1.76 mg | 10% |
| 1328 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 1.76 mg | 10% |
| 1329 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.75 mg | 10% |
| 1330 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.75 mg | 10% |
| 1331 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.75 mg | 10% |
| 1332 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 1.75 mg | 10% |
| 1333 | Candies, truffles, prepared-from-recipe | Sweets | 1.75 mg | 10% |
| 1334 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.75 mg | 10% |
| 1335 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 1.74 mg | 10% |
| 1336 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.74 mg | 10% |
| 1337 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 1.74 mg | 10% |
| 1338 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 1.74 mg | 10% |
| 1339 | McDONALD'S, BIG BREAKFAST | Fast Foods | 1.74 mg | 10% |
| 1340 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 1341 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 1.74 mg | 10% |
| 1342 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.74 mg | 10% |
| 1343 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 1344 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 1.74 mg | 10% |
| 1345 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 1.73 mg | 10% |
| 1346 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 1.73 mg | 10% |
| 1347 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 1.73 mg | 10% |
| 1348 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 1.73 mg | 10% |
| 1349 | Beans, baked, canned, with franks | Legumes and Legume Products | 1.73 mg | 10% |
| 1350 | Gravy, brown, dry | Soups, Sauces, and Gravies | 1.72 mg | 10% |
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