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 3951–4000 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3951 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 0.82 mg | 5% | CNF |
| 3952 | Beverages, V8 V- FUSION Juices, Acai Berry | Beverages | 0.81 mg | 5% | USDA_SR |
| 3953 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 0.81 mg | 5% | USDA_SR |
| 3954 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 0.81 mg | 5% | USDA_SR |
| 3955 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.81 mg | 5% | USDA_SR |
| 3956 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 0.81 mg | 5% | USDA_SR |
| 3957 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.81 mg | 5% | USDA_SR |
| 3958 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 0.81 mg | 5% | USDA_SR |
| 3959 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 0.81 mg | 5% | USDA_SR |
| 3960 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 0.81 mg | 5% | CNF |
| 3961 | Candies, bars, Twix, caramel cookie | Sweets | 0.81 mg | 5% | CNF |
| 3962 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 0.81 mg | 5% | CNF |
| 3963 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.81 mg | 5% | CNF |
| 3964 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 0.81 mg | 5% | CNF |
| 3965 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 0.80 mg | 4% | USDA_SR |
| 3966 | Pie, coconut creme, commercially prepared | Baked Products | 0.80 mg | 4% | USDA_SR |
| 3967 | Vitasoy USA Azumaya, Silken Tofu | Legumes and Legume Products | 0.80 mg | 4% | USDA_SR |
| 3968 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 0.80 mg | 4% | USDA_SR |
| 3969 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 0.80 mg | 4% | USDA_SR |
| 3970 | Salad dressing, french dressing, commercial, regular, without salt | Fats and Oils | 0.80 mg | 4% | USDA_SR |
| 3971 | McDONALD'S, french fries | Fast Foods | 0.80 mg | 4% | USDA_SR |
| 3972 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 0.80 mg | 4% | USDA_SR |
| 3973 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3974 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3975 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3976 | Peppers, sweet, green, canned, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3977 | Cabbage, chinese (pak-choi), raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3978 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3979 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3980 | Radishes, white icicle, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3981 | Chicory roots, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3982 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3983 | Burdock root, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3984 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3985 | Oranges, raw, with peel | Fruits and Fruit Juices | 0.80 mg | 4% | USDA_SR |
| 3986 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% | USDA_SR |
| 3987 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% | USDA_SR |
| 3988 | Popcorn, sugar syrup/caramel, fat-free | Snacks | 0.80 mg | 4% | USDA_SR |
| 3989 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3990 | Beets, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3991 | Orange peel, raw | Fruits and Fruit Juices | 0.80 mg | 4% | USDA_SR |
| 3992 | Snacks, potato chips, white, restructured, baked | Snacks | 0.80 mg | 4% | USDA_SR |
| 3993 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% | USDA_SR |
| 3994 | Snack, potato chips, made from dried potatoes, plain | Snacks | 0.80 mg | 4% | USDA_SR |
| 3995 | Peppers, sweet, red, canned, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3996 | Pumpkin, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3997 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3998 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 3999 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 4000 | Sourdock, young leaves (Alaska Native) | American Indian/Alaska Native Foods | 0.80 mg | 4% | USDA_SR |
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