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 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Kumquats, raw | Fruits and Fruit Juices | 0.86 mg | 5% |
| 2052 | Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies | Sweets | 0.86 mg | 5% |
| 2053 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 2054 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 2055 | Peppers, serrano, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 2056 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.86 mg | 5% |
| 2057 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 2058 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 2059 | Candies, MARS SNACKFOOD US, SNICKERS Almond bar | Sweets | 0.85 mg | 5% |
| 2060 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.85 mg | 5% |
| 2061 | Candies, REESE'S BITES | Sweets | 0.85 mg | 5% |
| 2062 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.85 mg | 5% |
| 2063 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 0.85 mg | 5% |
| 2064 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 0.85 mg | 5% |
| 2065 | SILK Vanilla soy yogurt (single serving size) | Legumes and Legume Products | 0.85 mg | 5% |
| 2066 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.84 mg | 5% |
| 2067 | Sesbania flower, raw | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 2068 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.84 mg | 5% |
| 2069 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 2070 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 2071 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 2072 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 2073 | Candies, HERSHEY, KIT KAT BIG KAT Bar | Sweets | 0.84 mg | 5% |
| 2074 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 2075 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 2076 | Endive, raw | Vegetables and Vegetable Products | 0.83 mg | 5% |
| 2077 | Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.83 mg | 5% |
| 2078 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 0.83 mg | 5% |
| 2079 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 0.83 mg | 5% |
| 2080 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 0.83 mg | 5% |
| 2081 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 0.83 mg | 5% |
| 2082 | Archway Home Style Cookies, Coconut Macaroon | Baked Products | 0.82 mg | 5% |
| 2083 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 0.82 mg | 5% |
| 2084 | Popovers, dry mix, unenriched | Baked Products | 0.82 mg | 5% |
| 2085 | Plums, canned, purple, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.82 mg | 5% |
| 2086 | Desserts, apple crisp, prepared-from-recipe | Sweets | 0.82 mg | 5% |
| 2087 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 5% |
| 2088 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.82 mg | 5% |
| 2089 | Cookies, coconut macaroon | Baked Products | 0.82 mg | 5% |
| 2090 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 0.81 mg | 5% |
| 2091 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 0.81 mg | 5% |
| 2092 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 2093 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 0.81 mg | 5% |
| 2094 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 2095 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 2096 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 0.81 mg | 5% |
| 2097 | Beverages, V8 V- FUSION Juices, Acai Berry | Beverages | 0.81 mg | 5% |
| 2098 | Vitasoy USA Azumaya, Silken Tofu | Legumes and Legume Products | 0.80 mg | 4% |
| 2099 | Pie, coconut creme, commercially prepared | Baked Products | 0.80 mg | 4% |
| 2100 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 0.80 mg | 4% |
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