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 2651–2700 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2651 | ON THE BORDER, refried beans | Restaurant Foods | 1.67 mg | 9% | USDA_SR |
| 2652 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 1.67 mg | 9% | USDA_SR |
| 2653 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.67 mg | 9% | CNF |
| 2654 | Capers, canned | Spices and Herbs | 1.67 mg | 9% | CNF |
| 2655 | Snacks, corn nuts, plain | Snacks | 1.67 mg | 9% | CNF |
| 2656 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 1.67 mg | 9% | CNF |
| 2657 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 1.67 mg | 9% | CNF |
| 2658 | Potato pancake, homemade | Vegetables and Vegetable Products | 1.67 mg | 9% | CNF |
| 2659 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 1.67 mg | 9% | CNF |
| 2660 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 1.67 mg | 9% | CNF |
| 2661 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 1.66 mg | 9% | USDA_SR |
| 2662 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 1.66 mg | 9% | CNF |
| 2663 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 1.65 mg | 9% | USDA_SR |
| 2664 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 1.65 mg | 9% | USDA_SR |
| 2665 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.65 mg | 9% | USDA_SR |
| 2666 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 1.65 mg | 9% | CNF |
| 2667 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 1.65 mg | 9% | CNF |
| 2668 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 1.65 mg | 9% | CNF |
| 2669 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.64 mg | 9% | USDA_SR |
| 2670 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 1.64 mg | 9% | USDA_SR |
| 2671 | Taco shells, baked | Baked Products | 1.64 mg | 9% | USDA_SR |
| 2672 | Cake, yellow, prepared from recipe without frosting | Baked Products | 1.64 mg | 9% | USDA_SR |
| 2673 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 1.64 mg | 9% | USDA_SR |
| 2674 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 1.64 mg | 9% | USDA_SR |
| 2675 | Sweeteners, for baking, brown, contains sugar and sucralose | Sweets | 1.64 mg | 9% | USDA_SR |
| 2676 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 1.64 mg | 9% | USDA_SR |
| 2677 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.64 mg | 9% | USDA_SR |
| 2678 | Mustard greens, raw | Vegetables and Vegetable Products | 1.64 mg | 9% | USDA_SR |
| 2679 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 1.64 mg | 9% | USDA_SR |
| 2680 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 1.64 mg | 9% | CNF |
| 2681 | Sweets, sugars, brown, contains sugar and sucralose | Sweets | 1.64 mg | 9% | CNF |
| 2682 | Taco shell, baked | Baked Products | 1.64 mg | 9% | CNF |
| 2683 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 1.64 mg | 9% | CNF |
| 2684 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 1.64 mg | 9% | CNF |
| 2685 | Mustard greens, raw | Vegetables and Vegetable Products | 1.64 mg | 9% | CNF |
| 2686 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 1.63 mg | 9% | USDA_SR |
| 2687 | Snacks, potato chips, plain, unsalted | Snacks | 1.63 mg | 9% | USDA_SR |
| 2688 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 1.63 mg | 9% | USDA_SR |
| 2689 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | USDA_SR |
| 2690 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | USDA_SR |
| 2691 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 1.63 mg | 9% | USDA_SR |
| 2692 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 1.63 mg | 9% | USDA_SR |
| 2693 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.63 mg | 9% | USDA_SR |
| 2694 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.63 mg | 9% | CNF |
| 2695 | Snacks, tortilla chips, nacho, light | Snacks | 1.63 mg | 9% | CNF |
| 2696 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 1.63 mg | 9% | CNF |
| 2697 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | CNF |
| 2698 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | CNF |
| 2699 | Flour, chestnut | Nut and Seed Products | 1.62 mg | 9% | USDA_FF |
| 2700 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 1.62 mg | 9% | USDA_SR |
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