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 4101–4150 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4101 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_SR |
| 4102 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 0.76 mg | 4% | USDA_SR |
| 4103 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.76 mg | 4% | USDA_SR |
| 4104 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 0.76 mg | 4% | USDA_SR |
| 4105 | Sweet potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 4106 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 4107 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 4108 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 4109 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 4110 | Collards, raw | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_FF |
| 4111 | Beverages, tea, instant, lemon, unsweetened | Beverages | 0.75 mg | 4% | USDA_SR |
| 4112 | Danish pastry, raspberry, unenriched | Baked Products | 0.75 mg | 4% | USDA_SR |
| 4113 | Bread, french or vienna, whole wheat | Baked Products | 0.75 mg | 4% | USDA_SR |
| 4114 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.75 mg | 4% | USDA_SR |
| 4115 | Danish pastry, lemon, unenriched | Baked Products | 0.75 mg | 4% | USDA_SR |
| 4116 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.75 mg | 4% | USDA_SR |
| 4117 | MORI-NU, Tofu, silken, lite firm | Legumes and Legume Products | 0.75 mg | 4% | USDA_SR |
| 4118 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 0.75 mg | 4% | USDA_SR |
| 4119 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Chocolate Cone | Sweets | 0.75 mg | 4% | USDA_SR |
| 4120 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 4121 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 4122 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 4123 | TACO BELL, Nachos | Fast Foods | 0.75 mg | 4% | USDA_SR |
| 4124 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 4125 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 0.75 mg | 4% | USDA_SR |
| 4126 | Snacks, fruit leather, pieces, with vitamin C | Snacks | 0.75 mg | 4% | USDA_SR |
| 4127 | Plantains, green, raw | Fruits and Fruit Juices | 0.75 mg | 4% | USDA_SR |
| 4128 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.75 mg | 4% | USDA_SR |
| 4129 | Tamarind nectar, canned | Fruits and Fruit Juices | 0.75 mg | 4% | USDA_SR |
| 4130 | Snacks, fruit leather, pieces | Sweets | 0.75 mg | 4% | USDA_SR |
| 4131 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 0.75 mg | 4% | CNF |
| 4132 | Cereal, hot, Red River, prepared, Robin Hood | Breakfast cereals | 0.75 mg | 4% | CNF |
| 4133 | Tofu, silken, light, firm | Legumes and Legume Products | 0.75 mg | 4% | CNF |
| 4134 | Snacks, fruit leather, pieces | Snacks | 0.75 mg | 4% | CNF |
| 4135 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 0.75 mg | 4% | CNF |
| 4136 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.75 mg | 4% | CNF |
| 4137 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.75 mg | 4% | CNF |
| 4138 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 0.75 mg | 4% | CNF |
| 4139 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.75 mg | 4% | CNF |
| 4140 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.74 mg | 4% | USDA_SR |
| 4141 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.74 mg | 4% | USDA_SR |
| 4142 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 4143 | Persimmons, japanese, dried | Fruits and Fruit Juices | 0.74 mg | 4% | USDA_SR |
| 4144 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 0.74 mg | 4% | USDA_SR |
| 4145 | DENNY'S, onion rings | Restaurant Foods | 0.74 mg | 4% | USDA_SR |
| 4146 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 0.74 mg | 4% | USDA_SR |
| 4147 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 4148 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 0.74 mg | 4% | USDA_SR |
| 4149 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.74 mg | 4% | USDA_SR |
| 4150 | Syrups, table blends, corn, refiner, and sugar | Sweets | 0.74 mg | 4% | USDA_SR |
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