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 4051–4100 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4051 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 0.79 mg | 4% | USDA_SR |
| 4052 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 0.79 mg | 4% | USDA_SR |
| 4053 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 4% | USDA_SR |
| 4054 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 0.79 mg | 4% | USDA_SR |
| 4055 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 4% | USDA_SR |
| 4056 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 0.79 mg | 4% | CNF |
| 4057 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 4058 | Tofu, silken, light, extra firm | Legumes and Legume Products | 0.79 mg | 4% | CNF |
| 4059 | Nuts, acorns, raw | Nuts and Seeds | 0.79 mg | 4% | CNF |
| 4060 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 4061 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 4062 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 4063 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 4064 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 4065 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.78 mg | 4% | USDA_FF |
| 4066 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.78 mg | 4% | USDA_FF |
| 4067 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 0.78 mg | 4% | USDA_SR |
| 4068 | Danish pastry, cinnamon, unenriched | Baked Products | 0.78 mg | 4% | USDA_SR |
| 4069 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 0.78 mg | 4% | USDA_SR |
| 4070 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 0.78 mg | 4% | USDA_SR |
| 4071 | BURGER KING, Onion Rings | Fast Foods | 0.78 mg | 4% | USDA_SR |
| 4072 | Fast foods, onion rings, breaded and fried | Fast Foods | 0.78 mg | 4% | USDA_SR |
| 4073 | Candies, HEATH BITES | Sweets | 0.78 mg | 4% | USDA_SR |
| 4074 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 0.78 mg | 4% | USDA_SR |
| 4075 | Sapote, mamey, raw | Fruits and Fruit Juices | 0.78 mg | 4% | USDA_SR |
| 4076 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.78 mg | 4% | CNF |
| 4077 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 0.78 mg | 4% | CNF |
| 4078 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 0.78 mg | 4% | CNF |
| 4079 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 0.78 mg | 4% | CNF |
| 4080 | Potato, flesh, raw | Vegetables and Vegetable Products | 0.78 mg | 4% | CNF |
| 4081 | Sapote, mamey, raw | Fruits and fruit juices | 0.78 mg | 4% | CNF |
| 4082 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 0.77 mg | 4% | USDA_SR |
| 4083 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 4084 | Candies, coconut bar, not chocolate covered | Sweets | 0.77 mg | 4% | USDA_SR |
| 4085 | Purslane, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 4086 | Eggplant, pickled | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 4087 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 4088 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 4089 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 4090 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 4091 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 4092 | Eggplant, pickled | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 4093 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.77 mg | 4% | CNF |
| 4094 | Purslane, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 4095 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 4096 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_FF |
| 4097 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.76 mg | 4% | USDA_SR |
| 4098 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.76 mg | 4% | USDA_SR |
| 4099 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_SR |
| 4100 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_SR |
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