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 1601–1650 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 1.33 mg | 7% |
| 1602 | Tortilla chips, yellow, plain, salted | Snacks | 1.32 mg | 7% |
| 1603 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 1.32 mg | 7% |
| 1604 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 1.32 mg | 7% |
| 1605 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 1.32 mg | 7% |
| 1606 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 1607 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 1608 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 1609 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 1.31 mg | 7% |
| 1610 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 1.31 mg | 7% |
| 1611 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 1.31 mg | 7% |
| 1612 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 1.31 mg | 7% |
| 1613 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 1.31 mg | 7% |
| 1614 | Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed | Baby Foods | 1.31 mg | 7% |
| 1615 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, ready-to-feed | Baby Foods | 1.31 mg | 7% |
| 1616 | Infant formula, MEAD JOHNSON, ENFAMIL, Enfagrow, Soy, Toddler ready-to-feed | Baby Foods | 1.31 mg | 7% |
| 1617 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA | Baby Foods | 1.31 mg | 7% |
| 1618 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE, LIPIL, ready to feed, with ARA and DHA | Baby Foods | 1.31 mg | 7% |
| 1619 | Cake, yellow, light, dry mix | Baked Products | 1.31 mg | 7% |
| 1620 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 1.31 mg | 7% |
| 1621 | Carissa, (natal-plum), raw | Fruits and Fruit Juices | 1.31 mg | 7% |
| 1622 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 1.30 mg | 7% |
| 1623 | Vitasoy USA Organic Nasoya, Tofu Plus Firm | Legumes and Legume Products | 1.30 mg | 7% |
| 1624 | Vitasoy USA Azumaya, Firm Tofu | Legumes and Legume Products | 1.30 mg | 7% |
| 1625 | Willow, leaves in oil (Alaska Native) | American Indian/Alaska Native Foods | 1.30 mg | 7% |
| 1626 | Cress, garden, raw | Vegetables and Vegetable Products | 1.30 mg | 7% |
| 1627 | Syrups, chocolate, fudge-type | Sweets | 1.30 mg | 7% |
| 1628 | Pasta, dry, unenriched | Cereal Grains and Pasta | 1.30 mg | 7% |
| 1629 | Taro, tahitian, raw | Vegetables and Vegetable Products | 1.30 mg | 7% |
| 1630 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 1.30 mg | 7% |
| 1631 | Cherries, sour, red, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 7% |
| 1632 | Okara | Legumes and Legume Products | 1.30 mg | 7% |
| 1633 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 1.30 mg | 7% |
| 1634 | Candies, carob, unsweetened | Sweets | 1.29 mg | 7% |
| 1635 | Puddings, chocolate, dry mix, instant | Sweets | 1.29 mg | 7% |
| 1636 | Candies, praline, prepared-from-recipe | Sweets | 1.29 mg | 7% |
| 1637 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 1.29 mg | 7% |
| 1638 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.29 mg | 7% |
| 1639 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.29 mg | 7% |
| 1640 | Nuts, walnuts, glazed | Nut and Seed Products | 1.29 mg | 7% |
| 1641 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.29 mg | 7% |
| 1642 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 1.29 mg | 7% |
| 1643 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.29 mg | 7% |
| 1644 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 1.28 mg | 7% |
| 1645 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 1.28 mg | 7% |
| 1646 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.28 mg | 7% |
| 1647 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.28 mg | 7% |
| 1648 | Snacks, potato chips, plain, salted | Snacks | 1.28 mg | 7% |
| 1649 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 1.28 mg | 7% |
| 1650 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 1.28 mg | 7% |
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