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 2301–2350 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2302 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2303 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2304 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2305 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2306 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2307 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2308 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 0.66 mg | 4% |
| 2309 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.66 mg | 4% |
| 2310 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 0.65 mg | 4% |
| 2311 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2312 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2313 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2314 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2315 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2316 | Potato salad, home-prepared | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2317 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2318 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2319 | CHICK-FIL-A, hash browns | Fast Foods | 0.65 mg | 4% |
| 2320 | Salad dressing, italian dressing, reduced fat, without salt | Fats and Oils | 0.65 mg | 4% |
| 2321 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.65 mg | 4% |
| 2322 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 0.65 mg | 4% |
| 2323 | McDONALD'S, Side Salad | Fast Foods | 0.65 mg | 4% |
| 2324 | Cherries, sour, canned, water pack, drained | Fruits and Fruit Juices | 0.64 mg | 4% |
| 2325 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2326 | Carrots, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2327 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.64 mg | 4% |
| 2328 | Loganberries, frozen | Fruits and Fruit Juices | 0.64 mg | 4% |
| 2329 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2330 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2331 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2332 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2333 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 0.64 mg | 4% |
| 2334 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 2335 | SILK Raspberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2336 | SILK Peach soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2337 | SILK Black Cherry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2338 | SILK Blueberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2339 | Sauce, barbecue | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 2340 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 2341 | SILK Strawberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2342 | SILK Key Lime soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2343 | SILK Banana-Strawberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2344 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.63 mg | 4% |
| 2345 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.63 mg | 4% |
| 2346 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 2347 | Millet, cooked | Cereal Grains and Pasta | 0.63 mg | 4% |
| 2348 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 2349 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 2350 | Butterbur, canned | Vegetables and Vegetable Products | 0.63 mg | 4% |
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