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 1401–1450 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 1.63 mg | 9% |
| 1402 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% |
| 1403 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% |
| 1404 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 1.63 mg | 9% |
| 1405 | Snacks, potato chips, plain, unsalted | Snacks | 1.63 mg | 9% |
| 1406 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 1.63 mg | 9% |
| 1407 | Restaurant, Mexican, refried beans | Restaurant Foods | 1.62 mg | 9% |
| 1408 | Refried beans, canned, fat-free | Legumes and Legume Products | 1.62 mg | 9% |
| 1409 | Muffins, blueberry, dry mix | Baked Products | 1.62 mg | 9% |
| 1410 | Archway Home Style Cookies, Frosty Lemon | Baked Products | 1.62 mg | 9% |
| 1411 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 1.62 mg | 9% |
| 1412 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 1.61 mg | 9% |
| 1413 | Abiyuch, raw | Fruits and Fruit Juices | 1.61 mg | 9% |
| 1414 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.61 mg | 9% |
| 1415 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.61 mg | 9% |
| 1416 | Sugars, maple | Sweets | 1.61 mg | 9% |
| 1417 | Mustard, prepared, yellow | Spices and Herbs | 1.61 mg | 9% |
| 1418 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 1.61 mg | 9% |
| 1419 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 1.61 mg | 9% |
| 1420 | Kale, raw | Vegetables and Vegetable Products | 1.60 mg | 9% |
| 1421 | Tortilla chips, low fat, baked without fat | Snacks | 1.60 mg | 9% |
| 1422 | Rice, white, glutinous, unenriched, uncooked | Cereal Grains and Pasta | 1.60 mg | 9% |
| 1423 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 1.60 mg | 9% |
| 1424 | Chives, raw | Vegetables and Vegetable Products | 1.60 mg | 9% |
| 1425 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 1.60 mg | 9% |
| 1426 | Nuts, almond paste | Nut and Seed Products | 1.60 mg | 9% |
| 1427 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 1.60 mg | 9% |
| 1428 | Snacks, tortilla chips, low fat, unsalted | Snacks | 1.60 mg | 9% |
| 1429 | Elderberries, raw | Fruits and Fruit Juices | 1.60 mg | 9% |
| 1430 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 1.60 mg | 9% |
| 1431 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 1.60 mg | 9% |
| 1432 | Vitasoy USA, Nasoya Lite Firm Tofu | Legumes and Legume Products | 1.60 mg | 9% |
| 1433 | Vitasoy USA, Organic Nasoya Extra Firm Tofu | Legumes and Legume Products | 1.60 mg | 9% |
| 1434 | Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm | Legumes and Legume Products | 1.60 mg | 9% |
| 1435 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 1.60 mg | 9% |
| 1436 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.60 mg | 9% |
| 1437 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 1.58 mg | 9% |
| 1438 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 1.58 mg | 9% |
| 1439 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 1.58 mg | 9% |
| 1440 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.58 mg | 9% |
| 1441 | Tapioca, pearl, dry | Cereal Grains and Pasta | 1.58 mg | 9% |
| 1442 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 1.58 mg | 9% |
| 1443 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.58 mg | 9% |
| 1444 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 1.58 mg | 9% |
| 1445 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 1.58 mg | 9% |
| 1446 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.58 mg | 9% |
| 1447 | Cake, sponge, prepared from recipe | Baked Products | 1.58 mg | 9% |
| 1448 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 1.57 mg | 9% |
| 1449 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.57 mg | 9% |
| 1450 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.57 mg | 9% |
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