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 1351–1400 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.72 mg | 10% |
| 1352 | Gravy, brown, dry | Soups, Sauces, and Gravies | 1.72 mg | 10% |
| 1353 | Pancakes, blueberry, prepared from recipe | Baked Products | 1.72 mg | 10% |
| 1354 | Pancakes, plain, reduced fat | Baked Products | 1.71 mg | 10% |
| 1355 | Refried beans, canned, vegetarian | Legumes and Legume Products | 1.70 mg | 9% |
| 1356 | Beans, baked, canned, with pork | Legumes and Legume Products | 1.70 mg | 9% |
| 1357 | Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm | Legumes and Legume Products | 1.70 mg | 9% |
| 1358 | Vitasoy USA Azumaya, Extra Firm Tofu | Legumes and Legume Products | 1.70 mg | 9% |
| 1359 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 1.70 mg | 9% |
| 1360 | Candies, chocolate covered, caramel with nuts | Sweets | 1.70 mg | 9% |
| 1361 | Litchis, dried | Fruits and Fruit Juices | 1.70 mg | 9% |
| 1362 | Garlic, raw | Vegetables and Vegetable Products | 1.70 mg | 9% |
| 1363 | Snacks, cornnuts, barbecue-flavor | Snacks | 1.70 mg | 9% |
| 1364 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 1.70 mg | 9% |
| 1365 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 1.70 mg | 9% |
| 1366 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 1.70 mg | 9% |
| 1367 | Hearts of palm, raw | Vegetables and Vegetable Products | 1.69 mg | 9% |
| 1368 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 1.69 mg | 9% |
| 1369 | HOUSE FOODS Premium Firm Tofu | Legumes and Legume Products | 1.69 mg | 9% |
| 1370 | Pimento, canned | Vegetables and Vegetable Products | 1.68 mg | 9% |
| 1371 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 1.67 mg | 9% |
| 1372 | ON THE BORDER, refried beans | Restaurant Foods | 1.67 mg | 9% |
| 1373 | Water convolvulus,raw | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 1374 | Spelt, cooked | Cereal Grains and Pasta | 1.67 mg | 9% |
| 1375 | Potato pancakes | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 1376 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 1377 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 1378 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 1.67 mg | 9% |
| 1379 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 1.67 mg | 9% |
| 1380 | Capers, canned | Spices and Herbs | 1.67 mg | 9% |
| 1381 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 1.67 mg | 9% |
| 1382 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 1.67 mg | 9% |
| 1383 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 1.67 mg | 9% |
| 1384 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 1.66 mg | 9% |
| 1385 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.65 mg | 9% |
| 1386 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 1.65 mg | 9% |
| 1387 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 1.65 mg | 9% |
| 1388 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 1.64 mg | 9% |
| 1389 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.64 mg | 9% |
| 1390 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 1.64 mg | 9% |
| 1391 | Mustard greens, raw | Vegetables and Vegetable Products | 1.64 mg | 9% |
| 1392 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.64 mg | 9% |
| 1393 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 1.64 mg | 9% |
| 1394 | Sweeteners, for baking, brown, contains sugar and sucralose | Sweets | 1.64 mg | 9% |
| 1395 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 1.64 mg | 9% |
| 1396 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 1.64 mg | 9% |
| 1397 | Cake, yellow, prepared from recipe without frosting | Baked Products | 1.64 mg | 9% |
| 1398 | Taco shells, baked | Baked Products | 1.64 mg | 9% |
| 1399 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.63 mg | 9% |
| 1400 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 1.63 mg | 9% |
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