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 3851–3900 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3851 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.88 mg | 5% | CNF |
| 3852 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 3853 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 3854 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 3855 | Poi | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 3856 | Fig, dried, cooked | Fruits and fruit juices | 0.88 mg | 5% | CNF |
| 3857 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 0.87 mg | 5% | USDA_FF |
| 3858 | Vitasoy USA Nasoya, Lite Silken Tofu | Legumes and Legume Products | 0.87 mg | 5% | USDA_SR |
| 3859 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 0.87 mg | 5% | USDA_SR |
| 3860 | Babyfood, juice, prune and orange | Baby Foods | 0.87 mg | 5% | USDA_SR |
| 3861 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 0.87 mg | 5% | USDA_SR |
| 3862 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 3863 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 3864 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 3865 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 3866 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 3867 | Potatoes, french fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 3868 | Pickle relish, sweet | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 3869 | Potato, french-fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 3870 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 3871 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 3872 | Pickle relish, sweet | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 3873 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 3874 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 3875 | Mustard greens, boiled, drained | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 3876 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | USDA_SR |
| 3877 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.86 mg | 5% | USDA_SR |
| 3878 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.86 mg | 5% | USDA_SR |
| 3879 | Peppers, serrano, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | USDA_SR |
| 3880 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 0.86 mg | 5% | USDA_SR |
| 3881 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | USDA_SR |
| 3882 | Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies | Sweets | 0.86 mg | 5% | USDA_SR |
| 3883 | Kumquats, raw | Fruits and Fruit Juices | 0.86 mg | 5% | USDA_SR |
| 3884 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 0.86 mg | 5% | CNF |
| 3885 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | CNF |
| 3886 | Pepper, serrano, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | CNF |
| 3887 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | CNF |
| 3888 | Lettuce, looseleaf | Vegetables and Vegetable Products | 0.86 mg | 5% | CNF |
| 3889 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 0.86 mg | 5% | CNF |
| 3890 | Kumquat, raw | Fruits and fruit juices | 0.86 mg | 5% | CNF |
| 3891 | Cereal, hot, oats, large flakes, prepared, Rogers | Breakfast cereals | 0.86 mg | 5% | CNF |
| 3892 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 0.86 mg | 5% | CNF |
| 3893 | SILK Vanilla soy yogurt (single serving size) | Legumes and Legume Products | 0.85 mg | 5% | USDA_SR |
| 3894 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 0.85 mg | 5% | USDA_SR |
| 3895 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 0.85 mg | 5% | USDA_SR |
| 3896 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.85 mg | 5% | USDA_SR |
| 3897 | Candies, REESE'S BITES | Sweets | 0.85 mg | 5% | USDA_SR |
| 3898 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.85 mg | 5% | USDA_SR |
| 3899 | Candies, MARS SNACKFOOD US, SNICKERS Almond bar | Sweets | 0.85 mg | 5% | USDA_SR |
| 3900 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 0.85 mg | 5% | CNF |
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