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 2351–2400 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2351 | Salad dressing, italian dressing, commercial, regular, without salt | Fats and Oils | 0.63 mg | 4% |
| 2352 | Cranberry sauce, jellied, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.62 mg | 3% |
| 2353 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 0.62 mg | 3% |
| 2354 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2355 | Peppers, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2356 | Tomatillos, raw | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2357 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 0.62 mg | 3% |
| 2358 | Okra, raw | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2359 | Hominy, canned, white | Cereal Grains and Pasta | 0.62 mg | 3% |
| 2360 | Hominy, canned, yellow | Cereal Grains and Pasta | 0.62 mg | 3% |
| 2361 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2362 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2363 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2364 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 0.62 mg | 3% |
| 2365 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 0.62 mg | 3% |
| 2366 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 0.62 mg | 3% |
| 2367 | Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.62 mg | 3% |
| 2368 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 0.62 mg | 3% |
| 2369 | Blackberries, raw | Fruits and Fruit Juices | 0.62 mg | 3% |
| 2370 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 0.61 mg | 3% |
| 2371 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2372 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2373 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2374 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2375 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2376 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2377 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2378 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2379 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2380 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2381 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2382 | Avocados, raw, California | Fruits and Fruit Juices | 0.61 mg | 3% |
| 2383 | Pie, lemon meringue, commercially prepared | Baked Products | 0.61 mg | 3% |
| 2384 | Sea cucumber, yane (Alaska Native) | American Indian/Alaska Native Foods | 0.60 mg | 3% |
| 2385 | Lemons, raw, without peel | Fruits and Fruit Juices | 0.60 mg | 3% |
| 2386 | Soursop, raw | Fruits and Fruit Juices | 0.60 mg | 3% |
| 2387 | Limes, raw | Fruits and Fruit Juices | 0.60 mg | 3% |
| 2388 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 0.60 mg | 3% |
| 2389 | Taro shoots, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2390 | Wild rice, cooked | Cereal Grains and Pasta | 0.60 mg | 3% |
| 2391 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 0.60 mg | 3% |
| 2392 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2393 | Ginger root, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2394 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2395 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2396 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.60 mg | 3% |
| 2397 | Yambean (jicama), raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2398 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2399 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.60 mg | 3% |
| 2400 | Salad dressing, russian dressing | Fats and Oils | 0.60 mg | 3% |
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