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 2851–2900 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2851 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
| 2852 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
| 2853 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
| 2854 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 1.51 mg | 8% | USDA_SR |
| 2855 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
| 2856 | Pie, tourtiere, commercial | Baked Products | 1.51 mg | 8% | CNF |
| 2857 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 1.51 mg | 8% | CNF |
| 2858 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
| 2859 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
| 2860 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
| 2861 | Flour, rice, brown | Cereal Grains and Pasta | 1.50 mg | 8% | USDA_FF |
| 2862 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 2863 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 1.50 mg | 8% | USDA_SR |
| 2864 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 2865 | Cereals, farina, unenriched, dry | Breakfast Cereals | 1.50 mg | 8% | USDA_SR |
| 2866 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 2867 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 2868 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 1.50 mg | 8% | USDA_SR |
| 2869 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 1.50 mg | 8% | USDA_SR |
| 2870 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 1.50 mg | 8% | USDA_SR |
| 2871 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 1.50 mg | 8% | USDA_SR |
| 2872 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 1.50 mg | 8% | USDA_SR |
| 2873 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.50 mg | 8% | USDA_SR |
| 2874 | Babyfood, peas and brown rice | Baby Foods | 1.50 mg | 8% | USDA_SR |
| 2875 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.50 mg | 8% | USDA_SR |
| 2876 | Sandwich spread, meatless | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 2877 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 1.50 mg | 8% | USDA_SR |
| 2878 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 1.50 mg | 8% | CNF |
| 2879 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 1.50 mg | 8% | CNF |
| 2880 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 1.50 mg | 8% | CNF |
| 2881 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 1.50 mg | 8% | CNF |
| 2882 | Sweets, maple taffy | Sweets | 1.50 mg | 8% | CNF |
| 2883 | Meatless, sandwich spread | Legumes and Legume Products | 1.50 mg | 8% | CNF |
| 2884 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 1.50 mg | 8% | CNF |
| 2885 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 1.50 mg | 8% | CNF |
| 2886 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 1.50 mg | 8% | CNF |
| 2887 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 1.50 mg | 8% | CNF |
| 2888 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 1.50 mg | 8% | CNF |
| 2889 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 1.50 mg | 8% | CNF |
| 2890 | Pie, mince, prepared from recipe | Baked Products | 1.49 mg | 8% | USDA_SR |
| 2891 | Pie, chocolate creme, commercially prepared | Baked Products | 1.49 mg | 8% | USDA_SR |
| 2892 | Snacks, brown rice chips | Snacks | 1.49 mg | 8% | USDA_SR |
| 2893 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 1.49 mg | 8% | USDA_SR |
| 2894 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 1.49 mg | 8% | USDA_SR |
| 2895 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 1.49 mg | 8% | USDA_SR |
| 2896 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 1.49 mg | 8% | USDA_SR |
| 2897 | Quinoa, cooked | Cereal Grains and Pasta | 1.49 mg | 8% | USDA_SR |
| 2898 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 1.49 mg | 8% | USDA_SR |
| 2899 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 1.49 mg | 8% | USDA_SR |
| 2900 | Snacks, rice cracker brown rice, plain | Snacks | 1.49 mg | 8% | USDA_SR |
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