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 2801–2850 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2801 | Peanuts, raw | Legumes and Legume Products | 1.55 mg | 9% | USDA_FF |
| 2802 | Snacks, vegetable chips, made from garden vegetables | Snacks | 1.55 mg | 9% | USDA_SR |
| 2803 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 1.55 mg | 9% | USDA_SR |
| 2804 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 1.55 mg | 9% | USDA_SR |
| 2805 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 1.55 mg | 9% | USDA_SR |
| 2806 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 1.55 mg | 9% | USDA_SR |
| 2807 | Snacks, vegetable chips | Snacks | 1.55 mg | 9% | CNF |
| 2808 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 1.55 mg | 9% | CNF |
| 2809 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 1.55 mg | 9% | CNF |
| 2810 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 1.55 mg | 9% | CNF |
| 2811 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 1.55 mg | 9% | CNF |
| 2812 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 1.55 mg | 9% | USDA_FF |
| 2813 | Currants, european black, raw | Fruits and Fruit Juices | 1.54 mg | 9% | USDA_SR |
| 2814 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.54 mg | 9% | USDA_SR |
| 2815 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.54 mg | 9% | USDA_SR |
| 2816 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 1.54 mg | 9% | USDA_SR |
| 2817 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 1.54 mg | 9% | USDA_SR |
| 2818 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 1.54 mg | 9% | CNF |
| 2819 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 1.54 mg | 9% | CNF |
| 2820 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 1.54 mg | 9% | CNF |
| 2821 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 1.54 mg | 9% | CNF |
| 2822 | Currant, european black, raw | Fruits and fruit juices | 1.54 mg | 9% | CNF |
| 2823 | Wild rice, dry, raw | Cereal Grains and Pasta | 1.53 mg | 8% | USDA_FF |
| 2824 | HOUSE FOODS Premium Soft Tofu | Legumes and Legume Products | 1.53 mg | 8% | USDA_SR |
| 2825 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 1.53 mg | 8% | USDA_SR |
| 2826 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 1.53 mg | 8% | USDA_SR |
| 2827 | Tostada shells, corn | Baked Products | 1.53 mg | 8% | USDA_SR |
| 2828 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 1.53 mg | 8% | CNF |
| 2829 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 1.52 mg | 8% | USDA_SR |
| 2830 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 1.52 mg | 8% | USDA_SR |
| 2831 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 1.52 mg | 8% | USDA_SR |
| 2832 | Cookies, brownies, dry mix, sugar free | Baked Products | 1.52 mg | 8% | USDA_SR |
| 2833 | Cake, white, prepared from recipe without frosting | Baked Products | 1.52 mg | 8% | USDA_SR |
| 2834 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 2835 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 2836 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 2837 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 1.52 mg | 8% | USDA_SR |
| 2838 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 2839 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 1.52 mg | 8% | USDA_SR |
| 2840 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 2841 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 2842 | Snacks, tortilla chips, plain | Snacks | 1.52 mg | 8% | CNF |
| 2843 | Cake, white, homemade, without icing (frosting) | Baked Products | 1.52 mg | 8% | CNF |
| 2844 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 1.52 mg | 8% | CNF |
| 2845 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 1.52 mg | 8% | CNF |
| 2846 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 2847 | Succotash, boiled, drained | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 2848 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 1.52 mg | 8% | CNF |
| 2849 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 1.51 mg | 8% | USDA_SR |
| 2850 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
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