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 1501–1550 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 1.50 mg | 8% |
| 1502 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.50 mg | 8% |
| 1503 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.50 mg | 8% |
| 1504 | Cereals, farina, unenriched, dry | Breakfast Cereals | 1.50 mg | 8% |
| 1505 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 1.50 mg | 8% |
| 1506 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 1.50 mg | 8% |
| 1507 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 1.50 mg | 8% |
| 1508 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 1.49 mg | 8% |
| 1509 | Snacks, brown rice chips | Snacks | 1.49 mg | 8% |
| 1510 | Pie, chocolate creme, commercially prepared | Baked Products | 1.49 mg | 8% |
| 1511 | Pie, mince, prepared from recipe | Baked Products | 1.49 mg | 8% |
| 1512 | Snacks, rice cracker brown rice, plain | Snacks | 1.49 mg | 8% |
| 1513 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 1.49 mg | 8% |
| 1514 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 1.49 mg | 8% |
| 1515 | Quinoa, cooked | Cereal Grains and Pasta | 1.49 mg | 8% |
| 1516 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 1.49 mg | 8% |
| 1517 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 1.49 mg | 8% |
| 1518 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 1.49 mg | 8% |
| 1519 | Roselle, raw | Fruits and Fruit Juices | 1.48 mg | 8% |
| 1520 | Malabar spinach, cooked | Vegetables and Vegetable Products | 1.48 mg | 8% |
| 1521 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 1.48 mg | 8% |
| 1522 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 1.48 mg | 8% |
| 1523 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 1.48 mg | 8% |
| 1524 | Pie, pecan, prepared from recipe | Baked Products | 1.48 mg | 8% |
| 1525 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 1.47 mg | 8% |
| 1526 | Sauerkraut, canned, solids and liquids | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 1527 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 1.47 mg | 8% |
| 1528 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 1.47 mg | 8% |
| 1529 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 1.47 mg | 8% |
| 1530 | Peas, green, raw | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 1531 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 1.47 mg | 8% |
| 1532 | Muffins, corn, toaster-type | Baked Products | 1.47 mg | 8% |
| 1533 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.47 mg | 8% |
| 1534 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 1.47 mg | 8% |
| 1535 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 1.46 mg | 8% |
| 1536 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 1.46 mg | 8% |
| 1537 | APPLEBEE'S, chili | Restaurant Foods | 1.46 mg | 8% |
| 1538 | Arugula, raw | Vegetables and Vegetable Products | 1.46 mg | 8% |
| 1539 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 1.46 mg | 8% |
| 1540 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 1.45 mg | 8% |
| 1541 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 1.45 mg | 8% |
| 1542 | Candies, chocolate covered, low sugar or low calorie | Sweets | 1.45 mg | 8% |
| 1543 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 1.45 mg | 8% |
| 1544 | Cookies, oatmeal, reduced fat | Baked Products | 1.45 mg | 8% |
| 1545 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 1.45 mg | 8% |
| 1546 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 1.44 mg | 8% |
| 1547 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.44 mg | 8% |
| 1548 | Refried beans, canned, traditional style | Legumes and Legume Products | 1.44 mg | 8% |
| 1549 | Cookies, fortune | Baked Products | 1.44 mg | 8% |
| 1550 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 1.43 mg | 8% |
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