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 3501–3550 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3501 | Candies, bars, Krackel | Sweets | 1.06 mg | 6% | CNF |
| 3502 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 1.06 mg | 6% | CNF |
| 3503 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 1.06 mg | 6% | CNF |
| 3504 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 1.06 mg | 6% | CNF |
| 3505 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 1.06 mg | 6% | CNF |
| 3506 | Spinach, mature | Vegetables and Vegetable Products | 1.05 mg | 6% | USDA_FF |
| 3507 | Spinach, mature | Vegetables and Vegetable Products | 1.05 mg | 6% | USDA_FF |
| 3508 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 1.05 mg | 6% | USDA_SR |
| 3509 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 1.05 mg | 6% | USDA_SR |
| 3510 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 1.05 mg | 6% | USDA_SR |
| 3511 | Toppings, nuts in syrup | Sweets | 1.05 mg | 6% | USDA_SR |
| 3512 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 1.05 mg | 6% | USDA_SR |
| 3513 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 1.05 mg | 6% | CNF |
| 3514 | Salad dressing, ranch dressing, fat free | Fats and Oils | 1.05 mg | 6% | CNF |
| 3515 | Sweets, topping, nuts in syrup | Sweets | 1.05 mg | 6% | CNF |
| 3516 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 1.05 mg | 6% | CNF |
| 3517 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 1.05 mg | 6% | CNF |
| 3518 | Green onion, (scallion), bulb and greens, root removed, raw | Vegetables and Vegetable Products | 1.04 mg | 6% | USDA_FF |
| 3519 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.04 mg | 6% | USDA_FF |
| 3520 | Nuts, acorns, dried | Nut and Seed Products | 1.04 mg | 6% | USDA_SR |
| 3521 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.04 mg | 6% | USDA_SR |
| 3522 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 1.04 mg | 6% | USDA_SR |
| 3523 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 1.04 mg | 6% | USDA_SR |
| 3524 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.04 mg | 6% | USDA_SR |
| 3525 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.04 mg | 6% | USDA_SR |
| 3526 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 1.04 mg | 6% | USDA_SR |
| 3527 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 1.04 mg | 6% | USDA_SR |
| 3528 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.04 mg | 6% | CNF |
| 3529 | Nuts, acorns, dried | Nuts and Seeds | 1.04 mg | 6% | CNF |
| 3530 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 1.04 mg | 6% | CNF |
| 3531 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 1.04 mg | 6% | CNF |
| 3532 | MORI-NU, Tofu, silken, firm | Legumes and Legume Products | 1.03 mg | 6% | USDA_SR |
| 3533 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 1.03 mg | 6% | USDA_SR |
| 3534 | Potatoes, o'brien, frozen, unprepared | Vegetables and Vegetable Products | 1.03 mg | 6% | USDA_SR |
| 3535 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 1.03 mg | 6% | USDA_SR |
| 3536 | Beans, snap, green, raw | Vegetables and Vegetable Products | 1.03 mg | 6% | USDA_SR |
| 3537 | Wasabi, root, raw | Vegetables and Vegetable Products | 1.03 mg | 6% | USDA_SR |
| 3538 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 1.03 mg | 6% | CNF |
| 3539 | Tofu, silken, firm | Legumes and Legume Products | 1.03 mg | 6% | CNF |
| 3540 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 1.03 mg | 6% | CNF |
| 3541 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 1.03 mg | 6% | CNF |
| 3542 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 1.03 mg | 6% | CNF |
| 3543 | Dates, deglet noor | Fruits and Fruit Juices | 1.02 mg | 6% | USDA_SR |
| 3544 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.02 mg | 6% | USDA_SR |
| 3545 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.02 mg | 6% | USDA_SR |
| 3546 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 1.02 mg | 6% | USDA_SR |
| 3547 | Candies, MARS SNACKFOOD US, SNICKERS MUNCH bar | Sweets | 1.02 mg | 6% | USDA_SR |
| 3548 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.02 mg | 6% | USDA_SR |
| 3549 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 1.02 mg | 6% | USDA_SR |
| 3550 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.02 mg | 6% | USDA_SR |
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