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 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 2902 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 2903 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.31 mg | 2% |
| 2904 | Cabbage, chinese (pe-tsai), raw | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 2905 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 2906 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 2907 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 2908 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 2909 | Potatoes, boiled, cooked without skin, flesh, with salt | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 2910 | Fast foods, potato, mashed | Fast Foods | 0.31 mg | 2% |
| 2911 | Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light | Fats and Oils | 0.31 mg | 2% |
| 2912 | Apples, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.31 mg | 2% |
| 2913 | Babyfood, dinner, mixed vegetable, junior | Baby Foods | 0.31 mg | 2% |
| 2914 | Babyfood, corn and sweet potatoes, strained | Baby Foods | 0.31 mg | 2% |
| 2915 | Soup, tomato rice, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.31 mg | 2% |
| 2916 | Babyfood, banana no tapioca, strained | Baby Foods | 0.30 mg | 2% |
| 2917 | Prickly pears, raw | Fruits and Fruit Juices | 0.30 mg | 2% |
| 2918 | Apricots, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.30 mg | 2% |
| 2919 | Candies, hard | Sweets | 0.30 mg | 2% |
| 2920 | Babyfood, grape juice, no sugar, canned | Baby Foods | 0.30 mg | 2% |
| 2921 | Plantains, green, boiled | Fruits and Fruit Juices | 0.30 mg | 2% |
| 2922 | Restaurant, family style, coleslaw | Restaurant Foods | 0.30 mg | 2% |
| 2923 | Babyfood, juice, apple-sweet potato | Baby Foods | 0.30 mg | 2% |
| 2924 | Mangosteen, canned, syrup pack | Fruits and Fruit Juices | 0.30 mg | 2% |
| 2925 | Pomegranates, raw | Fruits and Fruit Juices | 0.30 mg | 2% |
| 2926 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 2927 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 2928 | Huckleberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.30 mg | 2% |
| 2929 | Babyfood, dessert, banana pudding, strained | Baby Foods | 0.30 mg | 2% |
| 2930 | Babyfood, fruit, tutti frutti, junior | Baby Foods | 0.30 mg | 2% |
| 2931 | Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.30 mg | 2% |
| 2932 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 2933 | Peppers, sweet, green, sauteed | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 2934 | Onions, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 2935 | Frozen novelties, juice type, POPSICLE SCRIBBLERS | Sweets | 0.30 mg | 2% |
| 2936 | Carrots, raw | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 2937 | Onions, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 2938 | Turnips, raw | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 2939 | Babyfood, fruit, applesauce and cherries, strained | Baby Foods | 0.30 mg | 2% |
| 2940 | Babyfood, fruit, applesauce and cherries, junior | Baby Foods | 0.30 mg | 2% |
| 2941 | Babyfood, fruit, bananas with apples and pears, strained | Baby Foods | 0.30 mg | 2% |
| 2942 | Babyfood, dessert, peach melba, junior | Baby Foods | 0.30 mg | 2% |
| 2943 | Babyfood, juice, fruit punch, with calcium | Baby Foods | 0.30 mg | 2% |
| 2944 | Apricots, canned, heavy syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.30 mg | 2% |
| 2945 | Babyfood, fruit, apricot with tapioca, strained | Baby Foods | 0.30 mg | 2% |
| 2946 | Babyfood, fruit, bananas with tapioca, junior | Baby Foods | 0.30 mg | 2% |
| 2947 | Pie, blueberry, commercially prepared | Baked Products | 0.30 mg | 2% |
| 2948 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids | Fruits and Fruit Juices | 0.30 mg | 2% |
| 2949 | Salad dressing, ranch dressing, regular | Fats and Oils | 0.30 mg | 2% |
| 2950 | Cranberry juice cocktail, frozen concentrate | Beverages | 0.30 mg | 2% |
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