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 1851–1900 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 1.05 mg | 6% |
| 1852 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 1.04 mg | 6% |
| 1853 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 1.04 mg | 6% |
| 1854 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.04 mg | 6% |
| 1855 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.04 mg | 6% |
| 1856 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 1.04 mg | 6% |
| 1857 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 1.04 mg | 6% |
| 1858 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.04 mg | 6% |
| 1859 | Nuts, acorns, dried | Nut and Seed Products | 1.04 mg | 6% |
| 1860 | Wasabi, root, raw | Vegetables and Vegetable Products | 1.03 mg | 6% |
| 1861 | Beans, snap, green, raw | Vegetables and Vegetable Products | 1.03 mg | 6% |
| 1862 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 1.03 mg | 6% |
| 1863 | Potatoes, o'brien, frozen, unprepared | Vegetables and Vegetable Products | 1.03 mg | 6% |
| 1864 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 1.03 mg | 6% |
| 1865 | MORI-NU, Tofu, silken, firm | Legumes and Legume Products | 1.03 mg | 6% |
| 1866 | Pie crust, refrigerated, regular, unbaked | Baked Products | 1.02 mg | 6% |
| 1867 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 1868 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 1869 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 1.02 mg | 6% |
| 1870 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 1871 | Candies, MARS SNACKFOOD US, SNICKERS MUNCH bar | Sweets | 1.02 mg | 6% |
| 1872 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 1.02 mg | 6% |
| 1873 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.02 mg | 6% |
| 1874 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 1875 | Dates, deglet noor | Fruits and Fruit Juices | 1.02 mg | 6% |
| 1876 | Snacks, fruit leather, rolls | Sweets | 1.01 mg | 6% |
| 1877 | APPLEBEE'S, french fries | Restaurant Foods | 1.01 mg | 6% |
| 1878 | TACO BELL, Nachos Supreme | Fast Foods | 1.01 mg | 6% |
| 1879 | DIGIORNO Pizza, supreme topping, rising crust, frozen, baked | Fast Foods | 1.01 mg | 6% |
| 1880 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 1.01 mg | 6% |
| 1881 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 1.01 mg | 6% |
| 1882 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 1.01 mg | 6% |
| 1883 | Groundcherries, (cape-gooseberries or poha), raw | Fruits and Fruit Juices | 1.00 mg | 6% |
| 1884 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 1.00 mg | 6% |
| 1885 | Currants, red and white, raw | Fruits and Fruit Juices | 1.00 mg | 6% |
| 1886 | Pie, lemon meringue, prepared from recipe | Baked Products | 1.00 mg | 6% |
| 1887 | Candies, KIT KAT Wafer Bar | Sweets | 1.00 mg | 6% |
| 1888 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 1.00 mg | 6% |
| 1889 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 1.00 mg | 6% |
| 1890 | Cranberries, wild, bush, raw (Alaska Native) | American Indian/Alaska Native Foods | 1.00 mg | 6% |
| 1891 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 1.00 mg | 6% |
| 1892 | Babyfood, peas, dices, toddler | Baby Foods | 1.00 mg | 6% |
| 1893 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 1894 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 1895 | SMART SOUP, Indian Bean Masala | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 1896 | SMART SOUP, Moroccan Chick Pea | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 1897 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 1898 | SMART SOUP, Santa Fe Corn Chowder | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 1899 | SMART SOUP, French Lentil | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 1900 | SMART SOUP, Greek Minestrone | Soups, Sauces, and Gravies | 1.00 mg | 6% |
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