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 2501–2550 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2501 | Chard, swiss, raw | Vegetables and Vegetable Products | 1.80 mg | 10% | USDA_SR |
| 2502 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 1.80 mg | 10% | USDA_SR |
| 2503 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.80 mg | 10% | USDA_SR |
| 2504 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 mg | 10% | USDA_SR |
| 2505 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.80 mg | 10% | USDA_SR |
| 2506 | Luncheon slices, meatless | Legumes and Legume Products | 1.80 mg | 10% | USDA_SR |
| 2507 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.80 mg | 10% | USDA_SR |
| 2508 | Snacks, rice cakes, brown rice, rye | Snacks | 1.80 mg | 10% | USDA_SR |
| 2509 | Seaweed, laver, raw | Vegetables and Vegetable Products | 1.80 mg | 10% | USDA_SR |
| 2510 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 1.80 mg | 10% | CNF |
| 2511 | Pizza roll, frozen, unprepared | Mixed Dishes | 1.80 mg | 10% | CNF |
| 2512 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 mg | 10% | CNF |
| 2513 | Agave, raw | Vegetables and Vegetable Products | 1.80 mg | 10% | CNF |
| 2514 | Meatless, luncheon slices | Legumes and Legume Products | 1.80 mg | 10% | CNF |
| 2515 | Hot chocolate, rich, mix, powder | Beverages | 1.80 mg | 10% | CNF |
| 2516 | Hot chocolate with marshmallows, powder, mix | Beverages | 1.80 mg | 10% | CNF |
| 2517 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.80 mg | 10% | CNF |
| 2518 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 1.80 mg | 10% | CNF |
| 2519 | Candied foods, pineapple | Sweets | 1.80 mg | 10% | CNF |
| 2520 | Snacks, rice cakes, brown rice, rye | Snacks | 1.80 mg | 10% | CNF |
| 2521 | Pancake, plain, homemade | Baked Products | 1.80 mg | 10% | CNF |
| 2522 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 1.80 mg | 10% | CNF |
| 2523 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 1.80 mg | 10% | CNF |
| 2524 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 1.80 mg | 10% | CNF |
| 2525 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 1.80 mg | 10% | CNF |
| 2526 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 1.80 mg | 10% | CNF |
| 2527 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 1.80 mg | 10% | CNF |
| 2528 | Chard, swiss, raw | Vegetables and Vegetable Products | 1.80 mg | 10% | CNF |
| 2529 | Jujube (chinese date), dried | Fruits and fruit juices | 1.80 mg | 10% | CNF |
| 2530 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 1.80 mg | 10% | CNF |
| 2531 | Sauce, mustard, brown, ready-to-serve | Spices and Herbs | 1.80 mg | 10% | CNF |
| 2532 | Puddings, rice, dry mix | Sweets | 1.79 mg | 10% | USDA_SR |
| 2533 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 1.79 mg | 10% | USDA_SR |
| 2534 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 1.79 mg | 10% | USDA_SR |
| 2535 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 1.79 mg | 10% | USDA_SR |
| 2536 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 1.79 mg | 10% | CNF |
| 2537 | Raisin, golden seedless | Fruits and fruit juices | 1.79 mg | 10% | CNF |
| 2538 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 1.78 mg | 10% | USDA_SR |
| 2539 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 1.78 mg | 10% | USDA_SR |
| 2540 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 1.78 mg | 10% | USDA_SR |
| 2541 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 1.78 mg | 10% | USDA_SR |
| 2542 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 1.78 mg | 10% | USDA_SR |
| 2543 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 1.78 mg | 10% | CNF |
| 2544 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 1.78 mg | 10% | CNF |
| 2545 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 1.77 mg | 10% | USDA_SR |
| 2546 | TACO BELL, Taco Salad | Fast Foods | 1.77 mg | 10% | USDA_SR |
| 2547 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 1.77 mg | 10% | USDA_SR |
| 2548 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 1.77 mg | 10% | USDA_SR |
| 2549 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 1.77 mg | 10% | USDA_SR |
| 2550 | Candies, fudge, chocolate, homemade | Sweets | 1.77 mg | 10% | CNF |
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