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 2251–2300 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2251 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2252 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2253 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2254 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2255 | Candies, NESTLE, CRUNCH Bar and Dessert Topping | Sweets | 0.70 mg | 4% |
| 2256 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2257 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2258 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2259 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2260 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2261 | Rice noodles, dry | Cereal Grains and Pasta | 0.70 mg | 4% |
| 2262 | Cloudberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.70 mg | 4% |
| 2263 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2264 | Mammy-apple, (mamey), raw | Fruits and Fruit Juices | 0.70 mg | 4% |
| 2265 | Cardoon, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2266 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2267 | Celeriac, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2268 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2269 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.70 mg | 4% |
| 2270 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.70 mg | 4% |
| 2271 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.69 mg | 4% |
| 2272 | CRACKER BARREL, steak fries | Restaurant Foods | 0.69 mg | 4% |
| 2273 | Raspberries, raw | Fruits and Fruit Juices | 0.69 mg | 4% |
| 2274 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 0.69 mg | 4% |
| 2275 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 2276 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.69 mg | 4% |
| 2277 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 2278 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 0.69 mg | 4% |
| 2279 | Restaurant, Latino, tripe soup | Restaurant Foods | 0.68 mg | 4% |
| 2280 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2281 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2282 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2283 | Candies, MARS SNACKFOOD US, SNICKERS CRUNCHER | Sweets | 0.68 mg | 4% |
| 2284 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2285 | Tomatoes, red, ripe, cooked, with salt | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2286 | Tomato products, canned, sauce, with tomato tidbits | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2287 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.68 mg | 4% |
| 2288 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 0.68 mg | 4% |
| 2289 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 0.68 mg | 4% |
| 2290 | Sauce, enchilada, red, mild, ready to serve | Soups, Sauces, and Gravies | 0.67 mg | 4% |
| 2291 | Sauce, sweet and sour, prepared-from-recipe | Soups, Sauces, and Gravies | 0.67 mg | 4% |
| 2292 | Frozen novelties, ice type, pop, with low calorie sweetener | Sweets | 0.67 mg | 4% |
| 2293 | Plantains, green, fried | Fruits and Fruit Juices | 0.67 mg | 4% |
| 2294 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 4% |
| 2295 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 0.67 mg | 4% |
| 2296 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.67 mg | 4% |
| 2297 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.67 mg | 4% |
| 2298 | Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops | Sweets | 0.67 mg | 4% |
| 2299 | Babyfood, vegetables, green beans, strained | Baby Foods | 0.67 mg | 4% |
| 2300 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
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