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 1751–1800 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1751 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, ADVANCE, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 1752 | Infant formula, PBM PRODUCTS, store brand, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 1753 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 1754 | Prunes, dehydrated (low-moisture), stewed | Fruits and Fruit Juices | 1.17 mg | 6% |
| 1755 | Snacks, rice cakes, brown rice, corn | Snacks | 1.17 mg | 6% |
| 1756 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 1.17 mg | 6% |
| 1757 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA | Baby Foods | 1.17 mg | 6% |
| 1758 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 1.17 mg | 6% |
| 1759 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 1.16 mg | 6% |
| 1760 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 1.16 mg | 6% |
| 1761 | Sauce, ready-to-serve, pepper, TABASCO | Soups, Sauces, and Gravies | 1.16 mg | 6% |
| 1762 | Raspberry juice concentrate | Fruits and Fruit Juices | 1.16 mg | 6% |
| 1763 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 1.16 mg | 6% |
| 1764 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 1.16 mg | 6% |
| 1765 | Lotus root, raw | Vegetables and Vegetable Products | 1.16 mg | 6% |
| 1766 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 1.16 mg | 6% |
| 1767 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 1.16 mg | 6% |
| 1768 | Restaurant, Mexican, spanish rice | Restaurant Foods | 1.15 mg | 6% |
| 1769 | Pie crust, refrigerated, regular, baked | Baked Products | 1.15 mg | 6% |
| 1770 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 1.15 mg | 6% |
| 1771 | Eppaw, raw | Vegetables and Vegetable Products | 1.15 mg | 6% |
| 1772 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed | Baby Foods | 1.15 mg | 6% |
| 1773 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 1.15 mg | 6% |
| 1774 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 1.14 mg | 6% |
| 1775 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 1.14 mg | 6% |
| 1776 | Pickle relish, hamburger | Vegetables and Vegetable Products | 1.14 mg | 6% |
| 1777 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 1.14 mg | 6% |
| 1778 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 1.14 mg | 6% |
| 1779 | Horned melon (Kiwano) | Fruits and Fruit Juices | 1.13 mg | 6% |
| 1780 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.13 mg | 6% |
| 1781 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 1.13 mg | 6% |
| 1782 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 1.13 mg | 6% |
| 1783 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.13 mg | 6% |
| 1784 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 1.13 mg | 6% |
| 1785 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 1.13 mg | 6% |
| 1786 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 1.13 mg | 6% |
| 1787 | Pie, apple, prepared from recipe | Baked Products | 1.12 mg | 6% |
| 1788 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 1789 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 1790 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 1791 | Mustard greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 1792 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 1793 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 1794 | Beverages, citrus fruit juice drink, frozen concentrate, prepared with water | Beverages | 1.12 mg | 6% |
| 1795 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 1.11 mg | 6% |
| 1796 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 1.11 mg | 6% |
| 1797 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 1.11 mg | 6% |
| 1798 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 1.11 mg | 6% |
| 1799 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 1.11 mg | 6% |
| 1800 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.11 mg | 6% |
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