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 3301–3350 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3302 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3303 | Infant formula, MEAD JOHNSON, ENFAMIL LIPIL, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3304 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, liquid concentrate, with ARA and DHA, reconstituted | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3305 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, ready to feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3306 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 1.18 mg | 7% | USDA_SR |
| 3307 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3308 | Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3309 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3310 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN AA, ready-to-feed | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3311 | Infant Formula, MEAD JOHNSON, ENFAMIL GENTLEASE, with iron, prepared from powder | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3312 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, ready-to-feed | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3313 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with DHA and ARA, ready-to-feed | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3314 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 1.18 mg | 7% | USDA_SR |
| 3315 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 1.18 mg | 7% | USDA_SR |
| 3316 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, ready-to-feed | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 3317 | ON THE BORDER, Mexican rice | Restaurant Foods | 1.18 mg | 7% | USDA_SR |
| 3318 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 1.18 mg | 7% | USDA_SR |
| 3319 | Prune juice, canned | Fruits and Fruit Juices | 1.18 mg | 7% | USDA_SR |
| 3320 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 1.18 mg | 7% | CNF |
| 3321 | Artichoke, marinated | Vegetables and Vegetable Products | 1.18 mg | 7% | CNF |
| 3322 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 1.18 mg | 7% | CNF |
| 3323 | Taro leaves, steamed | Vegetables and Vegetable Products | 1.18 mg | 7% | CNF |
| 3324 | Prune juice, canned | Fruits and fruit juices | 1.18 mg | 7% | CNF |
| 3325 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 1.18 mg | 7% | CNF |
| 3326 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 1.17 mg | 6% | USDA_SR |
| 3327 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA | Baby Foods | 1.17 mg | 6% | USDA_SR |
| 3328 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 1.17 mg | 6% | USDA_SR |
| 3329 | Snacks, rice cakes, brown rice, corn | Snacks | 1.17 mg | 6% | USDA_SR |
| 3330 | Prunes, dehydrated (low-moisture), stewed | Fruits and Fruit Juices | 1.17 mg | 6% | USDA_SR |
| 3331 | Snacks, rice cakes, brown rice, corn | Snacks | 1.17 mg | 6% | CNF |
| 3332 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 1.17 mg | 6% | CNF |
| 3333 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 1.17 mg | 6% | CNF |
| 3334 | Sauce, ready-to-serve, pepper, TABASCO | Soups, Sauces, and Gravies | 1.16 mg | 6% | USDA_SR |
| 3335 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 1.16 mg | 6% | USDA_SR |
| 3336 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 1.16 mg | 6% | USDA_SR |
| 3337 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 1.16 mg | 6% | USDA_SR |
| 3338 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 1.16 mg | 6% | USDA_SR |
| 3339 | Lotus root, raw | Vegetables and Vegetable Products | 1.16 mg | 6% | USDA_SR |
| 3340 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 1.16 mg | 6% | USDA_SR |
| 3341 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 1.16 mg | 6% | USDA_SR |
| 3342 | Raspberry juice concentrate | Fruits and Fruit Juices | 1.16 mg | 6% | USDA_SR |
| 3343 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 1.16 mg | 6% | CNF |
| 3344 | Candies, M&M's peanut chocolate candies | Sweets | 1.16 mg | 6% | CNF |
| 3345 | Snacks, tortilla chips, nacho | Snacks | 1.16 mg | 6% | CNF |
| 3346 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 1.16 mg | 6% | CNF |
| 3347 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 1.16 mg | 6% | CNF |
| 3348 | Lotus root, raw | Vegetables and Vegetable Products | 1.16 mg | 6% | CNF |
| 3349 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 1.16 mg | 6% | CNF |
| 3350 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 1.15 mg | 6% | USDA_SR |
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