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 2051–2100 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 2052 | Tamale, corn | Mixed Dishes | 0.53 mg | 3% |
| 2053 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.53 mg | 3% |
| 2054 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 0.53 mg | 3% |
| 2055 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.52 mg | 3% |
| 2056 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2057 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2058 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2059 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2060 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2061 | Pepper, sweet, green, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2062 | Cake, angel food, commercial | Baked Products | 0.52 mg | 3% |
| 2063 | Pasta, Japanese noodles, somen, cooked | Cereals, Grains and Pasta | 0.52 mg | 3% |
| 2064 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2065 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2066 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2067 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2068 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2069 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2070 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2071 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2072 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 2073 | Tomato, green, raw | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 2074 | Muffin, blueberry, toaster-type | Baked Products | 0.51 mg | 3% |
| 2075 | Candies, Twizzlers (licorice), strawberry | Sweets | 0.51 mg | 3% |
| 2076 | Onion, young green, tops only | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 2077 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 2078 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 0.51 mg | 3% |
| 2079 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 0.50 mg | 3% |
| 2080 | Acerola juice, raw | Fruits and fruit juices | 0.50 mg | 3% |
| 2081 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2082 | Bamboo shoots, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2083 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2084 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2085 | Mushroom, white, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2086 | Drink, fruit punch flavour, vitamin C added, powder | Beverages | 0.50 mg | 3% |
| 2087 | Drink, fruit punch flavour, powder | Beverages | 0.50 mg | 3% |
| 2088 | Pie, peach, 2 crust | Baked Products | 0.50 mg | 3% |
| 2089 | Candies, bars, Oh Henry! | Sweets | 0.50 mg | 3% |
| 2090 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.50 mg | 3% |
| 2091 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.50 mg | 3% |
| 2092 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 0.50 mg | 3% |
| 2093 | Jam type spread, Double Fruit, light, apricot | Sweets | 0.50 mg | 3% |
| 2094 | Potato, roasted, frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2095 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.50 mg | 3% |
| 2096 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.49 mg | 3% |
| 2097 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.49 mg | 3% |
| 2098 | Candies, bars, Mars | Sweets | 0.49 mg | 3% |
| 2099 | Candies, Reese's Pieces | Sweets | 0.49 mg | 3% |
| 2100 | Sweets, jams and preserves | Sweets | 0.49 mg | 3% |
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