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 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 0.74 mg | 4% |
| 2202 | Persimmons, japanese, dried | Fruits and Fruit Juices | 0.74 mg | 4% |
| 2203 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 2204 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.74 mg | 4% |
| 2205 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.74 mg | 4% |
| 2206 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2207 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 0.73 mg | 4% |
| 2208 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2209 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2210 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2211 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2212 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2213 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2214 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2215 | BURGER KING, french fries | Fast Foods | 0.73 mg | 4% |
| 2216 | Broccoli, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2217 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.73 mg | 4% |
| 2218 | Salad dressing, french dressing, reduced fat | Fats and Oils | 0.73 mg | 4% |
| 2219 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.73 mg | 4% |
| 2220 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.73 mg | 4% |
| 2221 | Snacks, yucca (cassava) chips, salted | Snacks | 0.72 mg | 4% |
| 2222 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 0.72 mg | 4% |
| 2223 | DENNY'S, french fries | Restaurant Foods | 0.72 mg | 4% |
| 2224 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2225 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2226 | Taro, cooked, without salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2227 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 0.72 mg | 4% |
| 2228 | Potatoes, french fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2229 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2230 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2231 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 0.72 mg | 4% |
| 2232 | Candies, MARS SNACKFOOD US, POP'ABLES SNICKERS Brand Bite Size Candies | Sweets | 0.72 mg | 4% |
| 2233 | Bacon bits, meatless | Legumes and Legume Products | 0.72 mg | 4% |
| 2234 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2235 | Potatoes, canned, solids and liquids | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2236 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2237 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2238 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2239 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 0.72 mg | 4% |
| 2240 | Vinegar, balsamic | Spices and Herbs | 0.72 mg | 4% |
| 2241 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 0.71 mg | 4% |
| 2242 | Sugars, brown | Sweets | 0.71 mg | 4% |
| 2243 | Restaurant, family style, onion rings | Restaurant Foods | 0.71 mg | 4% |
| 2244 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added | Sweets | 0.71 mg | 4% |
| 2245 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.71 mg | 4% |
| 2246 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 0.71 mg | 4% |
| 2247 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.71 mg | 4% |
| 2248 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 0.70 mg | 4% |
| 2249 | Heinz, Weight Watcher, Chocolate Eclair, frozen | Baked Products | 0.70 mg | 4% |
| 2250 | Quinces, raw | Fruits and Fruit Juices | 0.70 mg | 4% |
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