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 2751–2800 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2751 | Chives, raw | Vegetables and Vegetable Products | 1.60 mg | 9% | CNF |
| 2752 | Passion fruit, purple, raw | Fruits and fruit juices | 1.60 mg | 9% | CNF |
| 2753 | Elderberry, raw | Fruits and fruit juices | 1.60 mg | 9% | CNF |
| 2754 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.60 mg | 9% | USDA_FF |
| 2755 | Mustard, prepared, yellow | Spices and Herbs | 1.59 mg | 9% | USDA_FF |
| 2756 | Pie, cherry, commercial, 2 crust | Baked Products | 1.59 mg | 9% | CNF |
| 2757 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 1.58 mg | 9% | USDA_SR |
| 2758 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 1.58 mg | 9% | USDA_SR |
| 2759 | Cake, sponge, prepared from recipe | Baked Products | 1.58 mg | 9% | USDA_SR |
| 2760 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.58 mg | 9% | USDA_SR |
| 2761 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 1.58 mg | 9% | USDA_SR |
| 2762 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 1.58 mg | 9% | USDA_SR |
| 2763 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.58 mg | 9% | USDA_SR |
| 2764 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 1.58 mg | 9% | USDA_SR |
| 2765 | Tapioca, pearl, dry | Cereal Grains and Pasta | 1.58 mg | 9% | USDA_SR |
| 2766 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.58 mg | 9% | USDA_SR |
| 2767 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 1.58 mg | 9% | USDA_SR |
| 2768 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 1.58 mg | 9% | CNF |
| 2769 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 1.58 mg | 9% | CNF |
| 2770 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 1.58 mg | 9% | CNF |
| 2771 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 1.58 mg | 9% | CNF |
| 2772 | Cake, sponge, homemade | Baked Products | 1.58 mg | 9% | CNF |
| 2773 | Peanuts, all types, dry roasted | Legumes and Legume Products | 1.58 mg | 9% | CNF |
| 2774 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 1.58 mg | 9% | CNF |
| 2775 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 1.58 mg | 9% | CNF |
| 2776 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 1.57 mg | 9% | USDA_SR |
| 2777 | Cake, pudding-type, yellow, dry mix | Baked Products | 1.57 mg | 9% | USDA_SR |
| 2778 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 1.57 mg | 9% | USDA_SR |
| 2779 | Cookies, animal, with frosting or icing | Baked Products | 1.57 mg | 9% | USDA_SR |
| 2780 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.57 mg | 9% | USDA_SR |
| 2781 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.57 mg | 9% | USDA_SR |
| 2782 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 1.57 mg | 9% | USDA_SR |
| 2783 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.57 mg | 9% | CNF |
| 2784 | Cake, pound, homemade | Baked Products | 1.57 mg | 9% | CNF |
| 2785 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 1.57 mg | 9% | CNF |
| 2786 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 1.57 mg | 9% | CNF |
| 2787 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 1.57 mg | 9% | CNF |
| 2788 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 1.57 mg | 9% | CNF |
| 2789 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 1.57 mg | 9% | CNF |
| 2790 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 1.56 mg | 9% | USDA_SR |
| 2791 | Snacks, granola bites, mixed flavors | Snacks | 1.56 mg | 9% | USDA_SR |
| 2792 | Hummus, home prepared | Legumes and Legume Products | 1.56 mg | 9% | USDA_SR |
| 2793 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 1.56 mg | 9% | USDA_SR |
| 2794 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 1.56 mg | 9% | USDA_SR |
| 2795 | Candies, sweet chocolate coated fondant | Sweets | 1.56 mg | 9% | USDA_SR |
| 2796 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 1.56 mg | 9% | CNF |
| 2797 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 1.56 mg | 9% | CNF |
| 2798 | Candies, fondant, sweet chocolate coated | Sweets | 1.56 mg | 9% | CNF |
| 2799 | Hummus, homemade | Legumes and Legume Products | 1.56 mg | 9% | CNF |
| 2800 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 1.56 mg | 9% | CNF |
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