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 2201–2250 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2202 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.41 mg | 2% |
| 2203 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2204 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2205 | Taro shoots, cooked, with salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2206 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 2207 | Soup, mushroom barley, canned, condensed | Soups, Sauces and Gravies | 0.40 mg | 2% |
| 2208 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 0.40 mg | 2% |
| 2209 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 0.40 mg | 2% |
| 2210 | Grapefruit, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.40 mg | 2% |
| 2211 | Pineapple, frozen chunks, sweetened | Fruits and fruit juices | 0.40 mg | 2% |
| 2212 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 0.40 mg | 2% |
| 2213 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2214 | Kohlrabi, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2215 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2216 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2217 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2218 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2219 | Waxgourd (Chinese preserving melon), raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2220 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2221 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2222 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2223 | Candies, gumdrops (jujubes) | Sweets | 0.40 mg | 2% |
| 2224 | Candied foods, cherries | Sweets | 0.40 mg | 2% |
| 2225 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2226 | Non-alcoholic, wine | Beverages | 0.40 mg | 2% |
| 2227 | Salad dressing, italian, fat free | Fats and Oils | 0.40 mg | 2% |
| 2228 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 0.40 mg | 2% |
| 2229 | Salad dressing, french, calorie-reduced | Fats and Oils | 0.40 mg | 2% |
| 2230 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 0.40 mg | 2% |
| 2231 | Alcohol, wine, cooking | Beverages | 0.40 mg | 2% |
| 2232 | Alcohol, table wine, light | Beverages | 0.40 mg | 2% |
| 2233 | Black crowberry (curlewberry), native | Fruits and fruit juices | 0.40 mg | 2% |
| 2234 | Cloudberry (bakeapple), native | Fruits and fruit juices | 0.40 mg | 2% |
| 2235 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2236 | Salmonberry, raw | Fruits and fruit juices | 0.40 mg | 2% |
| 2237 | Chokecherry, raw, pitted | Fruits and fruit juices | 0.40 mg | 2% |
| 2238 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2239 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2240 | Sweet potato puff, frozen, unprepared | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2241 | Apricot, raw | Fruits and fruit juices | 0.39 mg | 2% |
| 2242 | Apricot, canned halves with skin, light syrup pack, solids and liquid | Fruits and fruit juices | 0.39 mg | 2% |
| 2243 | Blueberry, frozen, sweetened | Fruits and fruit juices | 0.39 mg | 2% |
| 2244 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.39 mg | 2% |
| 2245 | Juice, tomato, canned | Vegetables and Vegetable Products | 0.39 mg | 2% |
| 2246 | Alcohol, cocktail, whisky sour mix, powder | Beverages | 0.39 mg | 2% |
| 2247 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 0.39 mg | 2% |
| 2248 | Jam type spread, Double Fruit, apricot | Sweets | 0.39 mg | 2% |
| 2249 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 0.39 mg | 2% |
| 2250 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 0.39 mg | 2% |
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