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 3051–3100 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 1.33 mg | 7% | CNF |
| 3052 | Candies, ALMOND JOY BITES | Sweets | 1.33 mg | 7% | CNF |
| 3053 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 3054 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 3055 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 1.33 mg | 7% | CNF |
| 3056 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 3057 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 3058 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 1.32 mg | 7% | USDA_SR |
| 3059 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 1.32 mg | 7% | USDA_SR |
| 3060 | Tortilla chips, yellow, plain, salted | Snacks | 1.32 mg | 7% | USDA_SR |
| 3061 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.32 mg | 7% | USDA_SR |
| 3062 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.32 mg | 7% | USDA_SR |
| 3063 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 1.32 mg | 7% | USDA_SR |
| 3064 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 1.32 mg | 7% | USDA_SR |
| 3065 | Snacks, tortilla chips, plain, yellow corn | Snacks | 1.32 mg | 7% | CNF |
| 3066 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 1.32 mg | 7% | CNF |
| 3067 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 1.32 mg | 7% | CNF |
| 3068 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 1.32 mg | 7% | CNF |
| 3069 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 1.32 mg | 7% | CNF |
| 3070 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.32 mg | 7% | CNF |
| 3071 | Carissa, (natal-plum), raw | Fruits and Fruit Juices | 1.31 mg | 7% | USDA_SR |
| 3072 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3073 | Cake, yellow, light, dry mix | Baked Products | 1.31 mg | 7% | USDA_SR |
| 3074 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE, LIPIL, ready to feed, with ARA and DHA | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3075 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3076 | Infant formula, MEAD JOHNSON, ENFAMIL, Enfagrow, Soy, Toddler ready-to-feed | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3077 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, ready-to-feed | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3078 | Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3079 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 1.31 mg | 7% | USDA_SR |
| 3080 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 1.31 mg | 7% | USDA_SR |
| 3081 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 1.31 mg | 7% | USDA_SR |
| 3082 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 1.31 mg | 7% | USDA_SR |
| 3083 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 1.31 mg | 7% | USDA_SR |
| 3084 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 1.31 mg | 7% | CNF |
| 3085 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 1.31 mg | 7% | CNF |
| 3086 | Cake, yellow, light, dry mix, unprepared | Baked Products | 1.31 mg | 7% | CNF |
| 3087 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 1.31 mg | 7% | CNF |
| 3088 | Peach, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 1.31 mg | 7% | CNF |
| 3089 | Carissa (natalplum), raw | Fruits and fruit juices | 1.31 mg | 7% | CNF |
| 3090 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 1.30 mg | 7% | USDA_FF |
| 3091 | Vitasoy USA Azumaya, Firm Tofu | Legumes and Legume Products | 1.30 mg | 7% | USDA_SR |
| 3092 | Vitasoy USA Organic Nasoya, Tofu Plus Firm | Legumes and Legume Products | 1.30 mg | 7% | USDA_SR |
| 3093 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 1.30 mg | 7% | USDA_SR |
| 3094 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 1.30 mg | 7% | USDA_SR |
| 3095 | Okara | Legumes and Legume Products | 1.30 mg | 7% | USDA_SR |
| 3096 | Cherries, sour, red, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 7% | USDA_SR |
| 3097 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 1.30 mg | 7% | USDA_SR |
| 3098 | Taro, tahitian, raw | Vegetables and Vegetable Products | 1.30 mg | 7% | USDA_SR |
| 3099 | Pasta, dry, unenriched | Cereal Grains and Pasta | 1.30 mg | 7% | USDA_SR |
| 3100 | Syrups, chocolate, fudge-type | Sweets | 1.30 mg | 7% | USDA_SR |
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