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 3701–3750 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3701 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 0.94 mg | 5% | USDA_SR |
| 3702 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 0.94 mg | 5% | USDA_SR |
| 3703 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% | USDA_SR |
| 3704 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% | USDA_SR |
| 3705 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.94 mg | 5% | USDA_SR |
| 3706 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.94 mg | 5% | USDA_SR |
| 3707 | Candies, YORK BITES | Sweets | 0.94 mg | 5% | USDA_SR |
| 3708 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 5% | USDA_SR |
| 3709 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 0.94 mg | 5% | CNF |
| 3710 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 3711 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 3712 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 3713 | Candies, YORK BITES | Sweets | 0.94 mg | 5% | CNF |
| 3714 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 0.94 mg | 5% | CNF |
| 3715 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 0.94 mg | 5% | CNF |
| 3716 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 0.94 mg | 5% | CNF |
| 3717 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 0.94 mg | 5% | CNF |
| 3718 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 3719 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 3720 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 3721 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 3722 | Grape, thompson seedless, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.94 mg | 5% | CNF |
| 3723 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 0.94 mg | 5% | CNF |
| 3724 | Pie, pecan, commercially prepared | Baked Products | 0.93 mg | 5% | USDA_SR |
| 3725 | WENDY'S, french fries | Fast Foods | 0.93 mg | 5% | USDA_SR |
| 3726 | Candies, soft fruit and nut squares | Sweets | 0.93 mg | 5% | USDA_SR |
| 3727 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 3728 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 3729 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 3730 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 3731 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 3732 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 3733 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 0.93 mg | 5% | USDA_SR |
| 3734 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 0.93 mg | 5% | USDA_SR |
| 3735 | Candies, soft fruit and nut squares | Sweets | 0.93 mg | 5% | CNF |
| 3736 | Pasta, corn, dry | Cereals, Grains and Pasta | 0.93 mg | 5% | CNF |
| 3737 | Pie, pecan, commercial | Baked Products | 0.93 mg | 5% | CNF |
| 3738 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 3739 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 3740 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 3741 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 3742 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 3743 | Prune, dried, uncooked | Fruits and fruit juices | 0.93 mg | 5% | CNF |
| 3744 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_FF |
| 3745 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 0.92 mg | 5% | USDA_SR |
| 3746 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 0.92 mg | 5% | USDA_SR |
| 3747 | Candies, YORK Peppermint Pattie | Sweets | 0.92 mg | 5% | USDA_SR |
| 3748 | Candies, peppermint, chocolate coated, mint taste | Sweets | 0.92 mg | 5% | CNF |
| 3749 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 0.91 mg | 5% | USDA_SR |
| 3750 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 0.91 mg | 5% | USDA_SR |
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