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 2401–2450 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Salad dressing, sesame seed dressing, regular | Fats and Oils | 0.60 mg | 3% |
| 2402 | Salad dressing, russian dressing, low calorie | Fats and Oils | 0.60 mg | 3% |
| 2403 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 0.60 mg | 3% |
| 2404 | Zwieback | Baby Foods | 0.60 mg | 3% |
| 2405 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 0.60 mg | 3% |
| 2406 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 0.59 mg | 3% |
| 2407 | SILK Chocolate, soymilk | Legumes and Legume Products | 0.59 mg | 3% |
| 2408 | SILK Light Chocolate, soymilk | Legumes and Legume Products | 0.59 mg | 3% |
| 2409 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 0.59 mg | 3% |
| 2410 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 0.59 mg | 3% |
| 2411 | Nopales, raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2412 | Candies, nougat, with almonds | Sweets | 0.59 mg | 3% |
| 2413 | Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2414 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2415 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 0.59 mg | 3% |
| 2416 | Parsnips, raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2417 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.59 mg | 3% |
| 2418 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 0.59 mg | 3% |
| 2419 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2420 | Candies, MARS SNACKFOOD US, POP'ABLES 3 MUSKETEERS Brand Bite Size Candies | Sweets | 0.58 mg | 3% |
| 2421 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2422 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2423 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2424 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2425 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2426 | Salad dressing, french dressing, fat-free | Fats and Oils | 0.58 mg | 3% |
| 2427 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.58 mg | 3% |
| 2428 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.58 mg | 3% |
| 2429 | Pumpkin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2430 | Radicchio, raw | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2431 | Candies, HERSHEY'S SKOR Toffee Bar | Sweets | 0.57 mg | 3% |
| 2432 | Candies, NESTLE, AFTER EIGHT Mints | Sweets | 0.57 mg | 3% |
| 2433 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2434 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2435 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2436 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2437 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2438 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2439 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2440 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2441 | Pumpkin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2442 | Babyfood, juice, apple | Baby Foods | 0.57 mg | 3% |
| 2443 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.57 mg | 3% |
| 2444 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.57 mg | 3% |
| 2445 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.57 mg | 3% |
| 2446 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.57 mg | 3% |
| 2447 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.57 mg | 3% |
| 2448 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.57 mg | 3% |
| 2449 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 0.56 mg | 3% |
| 2450 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
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