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 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 0.53 mg | 3% |
| 2502 | Restaurant, Latino, tamale, corn | Restaurant Foods | 0.53 mg | 3% |
| 2503 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 2504 | Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 2505 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 2506 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 0.53 mg | 3% |
| 2507 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.53 mg | 3% |
| 2508 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 2509 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 2510 | Corn pudding, home prepared | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 2511 | Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.53 mg | 3% |
| 2512 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 0.53 mg | 3% |
| 2513 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.52 mg | 3% |
| 2514 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2515 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2516 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2517 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2518 | Noodles, japanese, somen, cooked | Cereal Grains and Pasta | 0.52 mg | 3% |
| 2519 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2520 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2521 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2522 | Peppers, sweet, green, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2523 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2524 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2525 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2526 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2527 | Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2528 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2529 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2530 | Cake, angelfood, commercially prepared | Baked Products | 0.52 mg | 3% |
| 2531 | Cake, pudding-type, white, unenriched, dry mix | Baked Products | 0.52 mg | 3% |
| 2532 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 0.51 mg | 3% |
| 2533 | Candies, TWIZZLERS Strawberry Twists Candy | Sweets | 0.51 mg | 3% |
| 2534 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 2535 | Onions, young green, tops only | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 2536 | Tomatoes, green, raw | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 2537 | Soup, chunky vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.51 mg | 3% |
| 2538 | Muffins, blueberry, toaster-type | Baked Products | 0.51 mg | 3% |
| 2539 | Whale, bowhead, subcutaneous fat (blubber) (Alaska Native) | American Indian/Alaska Native Foods | 0.50 mg | 3% |
| 2540 | Candies, NESTLE, OH HENRY! Bar | Sweets | 0.50 mg | 3% |
| 2541 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2542 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 0.50 mg | 3% |
| 2543 | Bamboo shoots, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2544 | Mushrooms, white, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2545 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2546 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2547 | Potatoes, roasted, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2548 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2549 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2550 | Salad dressing, mayonnaise, soybean and safflower oil, with salt | Fats and Oils | 0.50 mg | 3% |
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