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 2901–2950 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Snacks, brown rice chips | Snacks | 1.49 mg | 8% | CNF |
| 2902 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 1.49 mg | 8% | CNF |
| 2903 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 1.49 mg | 8% | CNF |
| 2904 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 1.49 mg | 8% | CNF |
| 2905 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 1.49 mg | 8% | CNF |
| 2906 | Snacks, rice cakes, brown rice, plain | Snacks | 1.49 mg | 8% | CNF |
| 2907 | Pie, mincemeat, homemade, 2 crust | Baked Products | 1.49 mg | 8% | CNF |
| 2908 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 1.49 mg | 8% | CNF |
| 2909 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 1.49 mg | 8% | CNF |
| 2910 | Pie, pecan, prepared from recipe | Baked Products | 1.48 mg | 8% | USDA_SR |
| 2911 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 1.48 mg | 8% | USDA_SR |
| 2912 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 1.48 mg | 8% | USDA_SR |
| 2913 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 1.48 mg | 8% | USDA_SR |
| 2914 | Malabar spinach, cooked | Vegetables and Vegetable Products | 1.48 mg | 8% | USDA_SR |
| 2915 | Roselle, raw | Fruits and Fruit Juices | 1.48 mg | 8% | USDA_SR |
| 2916 | Malabar spinach, cooked | Vegetables and Vegetable Products | 1.48 mg | 8% | CNF |
| 2917 | Pie, pecan, homemade | Baked Products | 1.48 mg | 8% | CNF |
| 2918 | Cake, pineapple upside-down, homemade | Baked Products | 1.48 mg | 8% | CNF |
| 2919 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 1.48 mg | 8% | CNF |
| 2920 | Roselle, raw | Fruits and fruit juices | 1.48 mg | 8% | CNF |
| 2921 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 1.48 mg | 8% | CNF |
| 2922 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 1.47 mg | 8% | USDA_SR |
| 2923 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.47 mg | 8% | USDA_SR |
| 2924 | Muffins, corn, toaster-type | Baked Products | 1.47 mg | 8% | USDA_SR |
| 2925 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 1.47 mg | 8% | USDA_SR |
| 2926 | Peas, green, raw | Vegetables and Vegetable Products | 1.47 mg | 8% | USDA_SR |
| 2927 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 1.47 mg | 8% | USDA_SR |
| 2928 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 1.47 mg | 8% | USDA_SR |
| 2929 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 1.47 mg | 8% | USDA_SR |
| 2930 | Sauerkraut, canned, solids and liquids | Vegetables and Vegetable Products | 1.47 mg | 8% | USDA_SR |
| 2931 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 1.47 mg | 8% | USDA_SR |
| 2932 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.47 mg | 8% | CNF |
| 2933 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 1.47 mg | 8% | CNF |
| 2934 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 1.47 mg | 8% | CNF |
| 2935 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 1.47 mg | 8% | CNF |
| 2936 | Muffin, corn, toaster type | Baked Products | 1.47 mg | 8% | CNF |
| 2937 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 1.47 mg | 8% | CNF |
| 2938 | Peas, green, raw | Vegetables and Vegetable Products | 1.47 mg | 8% | CNF |
| 2939 | Kale, raw | Vegetables and Vegetable Products | 1.47 mg | 8% | CNF |
| 2940 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 1.47 mg | 8% | CNF |
| 2941 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 1.46 mg | 8% | USDA_FF |
| 2942 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 1.46 mg | 8% | USDA_SR |
| 2943 | Arugula, raw | Vegetables and Vegetable Products | 1.46 mg | 8% | USDA_SR |
| 2944 | APPLEBEE'S, chili | Restaurant Foods | 1.46 mg | 8% | USDA_SR |
| 2945 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 1.46 mg | 8% | USDA_SR |
| 2946 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 1.46 mg | 8% | USDA_SR |
| 2947 | Arugula, raw | Vegetables and Vegetable Products | 1.46 mg | 8% | CNF |
| 2948 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 1.45 mg | 8% | USDA_SR |
| 2949 | Cookies, oatmeal, reduced fat | Baked Products | 1.45 mg | 8% | USDA_SR |
| 2950 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 1.45 mg | 8% | USDA_SR |
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