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 4151–4200 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4151 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 4152 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 4153 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 0.74 mg | 4% | CNF |
| 4154 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.74 mg | 4% | CNF |
| 4155 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 0.74 mg | 4% | CNF |
| 4156 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.74 mg | 4% | CNF |
| 4157 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.74 mg | 4% | CNF |
| 4158 | Sweets, syrups, table blends, corn, refiner's syrup and sugar | Sweets | 0.74 mg | 4% | CNF |
| 4159 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 0.74 mg | 4% | CNF |
| 4160 | Persimmon, japanese, dried | Fruits and fruit juices | 0.74 mg | 4% | CNF |
| 4161 | Mushroom, beech | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_FF |
| 4162 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_FF |
| 4163 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.73 mg | 4% | USDA_SR |
| 4164 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.73 mg | 4% | USDA_SR |
| 4165 | Salad dressing, french dressing, reduced fat | Fats and Oils | 0.73 mg | 4% | USDA_SR |
| 4166 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.73 mg | 4% | USDA_SR |
| 4167 | Broccoli, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 4168 | BURGER KING, french fries | Fast Foods | 0.73 mg | 4% | USDA_SR |
| 4169 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 4170 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 4171 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 4172 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 4173 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 4174 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 4175 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 4176 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 0.73 mg | 4% | USDA_SR |
| 4177 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 4178 | Shepherd's pie with corn | Mixed Dishes | 0.73 mg | 4% | CNF |
| 4179 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 4180 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 4181 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 0.73 mg | 4% | CNF |
| 4182 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 4183 | Fast foods, side dish, potato salad | Fast Foods | 0.73 mg | 4% | CNF |
| 4184 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 4185 | Broccoli, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 4186 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 4187 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 4188 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 4189 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 4190 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 4191 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 0.73 mg | 4% | CNF |
| 4192 | Salad dressing, french, commercial, low calorie | Fats and Oils | 0.73 mg | 4% | CNF |
| 4193 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 0.72 mg | 4% | USDA_SR |
| 4194 | Snacks, yucca (cassava) chips, salted | Snacks | 0.72 mg | 4% | USDA_SR |
| 4195 | Vinegar, balsamic | Spices and Herbs | 0.72 mg | 4% | USDA_SR |
| 4196 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 0.72 mg | 4% | USDA_SR |
| 4197 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 4198 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 4199 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 4200 | Potatoes, canned, solids and liquids | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
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