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 2451–2500 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 2452 | DENNY'S, hash browns | Restaurant Foods | 0.56 mg | 3% |
| 2453 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 2454 | Jew's ear, (pepeao), raw | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 2455 | Sesbania flower, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 2456 | Squash, winter, acorn, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 2457 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 2458 | Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 2459 | Cabbage, common (danish, domestic, and pointed types), stored, raw | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 2460 | Sesbania flower, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 2461 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 2462 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.56 mg | 3% |
| 2463 | Restaurant, family style, hash browns | Restaurant Foods | 0.56 mg | 3% |
| 2464 | Squash, winter, acorn, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 2465 | Babyfood, juice, apple and peach | Baby Foods | 0.56 mg | 3% |
| 2466 | Oil, olive, salad or cooking | Fats and Oils | 0.56 mg | 3% |
| 2467 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 0.56 mg | 3% |
| 2468 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 0.56 mg | 3% |
| 2469 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt | Breakfast Cereals | 0.56 mg | 3% |
| 2470 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt | Breakfast Cereals | 0.56 mg | 3% |
| 2471 | McDONALD'S, Hash Brown | Fast Foods | 0.56 mg | 3% |
| 2472 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 0.56 mg | 3% |
| 2473 | Candies, TWIZZLERS CHERRY BITES | Sweets | 0.55 mg | 3% |
| 2474 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 2475 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 2476 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 2477 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 0.55 mg | 3% |
| 2478 | Plantains, yellow, raw | Fruits and Fruit Juices | 0.55 mg | 3% |
| 2479 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 2480 | Taro, raw | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 2481 | Celtuce, raw | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 2482 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 2483 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 2484 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 0.55 mg | 3% |
| 2485 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 0.55 mg | 3% |
| 2486 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 0.55 mg | 3% |
| 2487 | Guava nectar, with sucralose, canned | Fruits and Fruit Juices | 0.54 mg | 3% |
| 2488 | Frozen novelties, ice type, pop | Sweets | 0.54 mg | 3% |
| 2489 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 2490 | Frostings, coconut-nut, ready-to-eat | Sweets | 0.54 mg | 3% |
| 2491 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 2492 | Yam, raw | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 2493 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 2494 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 2495 | Soup, tomato, low sodium, with water | Soups, Sauces, and Gravies | 0.54 mg | 3% |
| 2496 | Breadfruit, raw | Fruits and Fruit Juices | 0.54 mg | 3% |
| 2497 | Apricots, canned, water pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.54 mg | 3% |
| 2498 | Muffins, blueberry, toaster-type, toasted | Baked Products | 0.54 mg | 3% |
| 2499 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 0.53 mg | 3% |
| 2500 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 0.53 mg | 3% |
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