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 2101–2150 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Sweets, jams and preserves, apricot | Sweets | 0.49 mg | 3% |
| 2102 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.49 mg | 3% |
| 2103 | Tomato, yellow, raw | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 2104 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 0.49 mg | 3% |
| 2105 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 2106 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 0.48 mg | 3% |
| 2107 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.48 mg | 3% |
| 2108 | Jujube (chinese date), raw | Fruits and fruit juices | 0.48 mg | 3% |
| 2109 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2110 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2111 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2112 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 0.48 mg | 3% |
| 2113 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.48 mg | 3% |
| 2114 | Blackberry juice, canned | Fruits and fruit juices | 0.48 mg | 3% |
| 2115 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.48 mg | 3% |
| 2116 | Plant-based beverage, soy, enriched, chocolate | Beverages | 0.48 mg | 3% |
| 2117 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2118 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2119 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 0.47 mg | 3% |
| 2120 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2121 | Collards, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2122 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2123 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2124 | Cabbage, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2125 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2126 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2127 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2128 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2129 | Grains, cornstarch | Cereals, Grains and Pasta | 0.47 mg | 3% |
| 2130 | Tomato, orange, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2131 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2132 | Dessert, frozen, juice, orange | Sweets | 0.47 mg | 3% |
| 2133 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2134 | Dessert, frozen yogourt | Sweets | 0.46 mg | 3% |
| 2135 | Orange grapefruit juice, canned | Fruits and fruit juices | 0.46 mg | 3% |
| 2136 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2137 | Carrot juice, canned | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2138 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2139 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2140 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2141 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2142 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2143 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 0.46 mg | 3% |
| 2144 | Dessert, frozen, pudding pop, chocolate | Sweets | 0.46 mg | 3% |
| 2145 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.46 mg | 3% |
| 2146 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2147 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2148 | Dessert, frozen yogourt, chocolate | Sweets | 0.46 mg | 3% |
| 2149 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.46 mg | 3% |
| 2150 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 0.45 mg | 2% |
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