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 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Candies, caramels, chocolate-flavor roll | Sweets | 0.80 mg | 4% |
| 2102 | Pie fillings, blueberry, canned | Sweets | 0.80 mg | 4% |
| 2103 | Lemon peel, raw | Fruits and Fruit Juices | 0.80 mg | 4% |
| 2104 | Sapodilla, raw | Fruits and Fruit Juices | 0.80 mg | 4% |
| 2105 | Candies, TOOTSIE ROLL, chocolate-flavor roll | Sweets | 0.80 mg | 4% |
| 2106 | Sourdock, young leaves (Alaska Native) | American Indian/Alaska Native Foods | 0.80 mg | 4% |
| 2107 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2108 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2109 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2110 | Pumpkin, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2111 | Peppers, sweet, red, canned, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2112 | Snack, potato chips, made from dried potatoes, plain | Snacks | 0.80 mg | 4% |
| 2113 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% |
| 2114 | Snacks, potato chips, white, restructured, baked | Snacks | 0.80 mg | 4% |
| 2115 | Orange peel, raw | Fruits and Fruit Juices | 0.80 mg | 4% |
| 2116 | Beets, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2117 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2118 | Popcorn, sugar syrup/caramel, fat-free | Snacks | 0.80 mg | 4% |
| 2119 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% |
| 2120 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% |
| 2121 | Oranges, raw, with peel | Fruits and Fruit Juices | 0.80 mg | 4% |
| 2122 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2123 | Burdock root, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2124 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2125 | Chicory roots, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2126 | Radishes, white icicle, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2127 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2128 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2129 | Cabbage, chinese (pak-choi), raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2130 | Peppers, sweet, green, canned, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2131 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2132 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2133 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2134 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 0.80 mg | 4% |
| 2135 | McDONALD'S, french fries | Fast Foods | 0.80 mg | 4% |
| 2136 | Salad dressing, french dressing, commercial, regular, without salt | Fats and Oils | 0.80 mg | 4% |
| 2137 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 0.80 mg | 4% |
| 2138 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 0.80 mg | 4% |
| 2139 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2140 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2141 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2142 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2143 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2144 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2145 | Nuts, acorns, raw | Nut and Seed Products | 0.79 mg | 4% |
| 2146 | MORI-NU, Tofu, silken, lite extra firm | Legumes and Legume Products | 0.79 mg | 4% |
| 2147 | Sauce, barbecue, KRAFT, original | Soups, Sauces, and Gravies | 0.79 mg | 4% |
| 2148 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 0.78 mg | 4% |
| 2149 | Sapote, mamey, raw | Fruits and Fruit Juices | 0.78 mg | 4% |
| 2150 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 0.78 mg | 4% |
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