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 1651–1700 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 1.28 mg | 7% |
| 1652 | Candies, ALMOND JOY Candy Bar | Sweets | 1.27 mg | 7% |
| 1653 | Puddings, chocolate, ready-to-eat | Sweets | 1.27 mg | 7% |
| 1654 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.27 mg | 7% |
| 1655 | Broccoli raab, cooked | Vegetables and Vegetable Products | 1.27 mg | 7% |
| 1656 | Pie, pumpkin, prepared from recipe | Baked Products | 1.27 mg | 7% |
| 1657 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 1.27 mg | 7% |
| 1658 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 1659 | Potatoes, canned, drained solids, no salt added | Vegetables and Vegetable Products | 1.26 mg | 7% |
| 1660 | Potatoes, canned, drained solids | Vegetables and Vegetable Products | 1.26 mg | 7% |
| 1661 | Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.26 mg | 7% |
| 1662 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 1663 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 1664 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 1665 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 1666 | Pickle relish, hot dog | Vegetables and Vegetable Products | 1.25 mg | 7% |
| 1667 | Snacks, banana chips | Snacks | 1.25 mg | 7% |
| 1668 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 1.25 mg | 7% |
| 1669 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 1.25 mg | 7% |
| 1670 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.25 mg | 7% |
| 1671 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 1.25 mg | 7% |
| 1672 | Cookies, sugar wafer, chocolate-covered | Baked Products | 1.24 mg | 7% |
| 1673 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 1.24 mg | 7% |
| 1674 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 1.24 mg | 7% |
| 1675 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 1.24 mg | 7% |
| 1676 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA | Baby Foods | 1.24 mg | 7% |
| 1677 | Semolina, unenriched | Cereal Grains and Pasta | 1.23 mg | 7% |
| 1678 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 1.23 mg | 7% |
| 1679 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 1.23 mg | 7% |
| 1680 | Pie, blueberry, prepared from recipe | Baked Products | 1.23 mg | 7% |
| 1681 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 1.23 mg | 7% |
| 1682 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.23 mg | 7% |
| 1683 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 1.23 mg | 7% |
| 1684 | Pie, fried pies, cherry | Baked Products | 1.22 mg | 7% |
| 1685 | Pie, fried pies, lemon | Baked Products | 1.22 mg | 7% |
| 1686 | Tamales (Navajo) | American Indian/Alaska Native Foods | 1.22 mg | 7% |
| 1687 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 1.22 mg | 7% |
| 1688 | Candies, peanut brittle, prepared-from-recipe | Sweets | 1.22 mg | 7% |
| 1689 | Onions, welsh, raw | Vegetables and Vegetable Products | 1.22 mg | 7% |
| 1690 | Pie, fried pies, fruit | Baked Products | 1.22 mg | 7% |
| 1691 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 1.21 mg | 7% |
| 1692 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.21 mg | 7% |
| 1693 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 1.21 mg | 7% |
| 1694 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.21 mg | 7% |
| 1695 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 1.21 mg | 7% |
| 1696 | Nuts, acorn flour, full fat | Nut and Seed Products | 1.21 mg | 7% |
| 1697 | Pie, apple, commercially prepared, unenriched flour | Baked Products | 1.21 mg | 7% |
| 1698 | Vitasoy USA, Organic Nasoya Firm Tofu | Legumes and Legume Products | 1.20 mg | 7% |
| 1699 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.20 mg | 7% |
| 1700 | Snacks, corn-based, extruded, chips, plain | Snacks | 1.20 mg | 7% |
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