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 4201–4250 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 4202 | Bacon bits, meatless | Legumes and Legume Products | 0.72 mg | 4% | USDA_SR |
| 4203 | Candies, MARS SNACKFOOD US, POP'ABLES SNICKERS Brand Bite Size Candies | Sweets | 0.72 mg | 4% | USDA_SR |
| 4204 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 0.72 mg | 4% | USDA_SR |
| 4205 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 4206 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 4207 | Potatoes, french fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 4208 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 0.72 mg | 4% | USDA_SR |
| 4209 | Taro, cooked, without salt | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 4210 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 4211 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 4212 | DENNY'S, french fries | Restaurant Foods | 0.72 mg | 4% | USDA_SR |
| 4213 | Potato, french-fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 4214 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 4215 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 4216 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 4217 | Vinegar, balsamic | Spices and Herbs | 0.72 mg | 4% | CNF |
| 4218 | Meatless, bacon bits | Legumes and Legume Products | 0.72 mg | 4% | CNF |
| 4219 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.72 mg | 4% | CNF |
| 4220 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.72 mg | 4% | CNF |
| 4221 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.72 mg | 4% | CNF |
| 4222 | Candies, bars, Snickers | Sweets | 0.72 mg | 4% | CNF |
| 4223 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 4224 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 4225 | Taro, cooked | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 4226 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 4227 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 4228 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 4229 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.71 mg | 4% | USDA_SR |
| 4230 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 0.71 mg | 4% | USDA_SR |
| 4231 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.71 mg | 4% | USDA_SR |
| 4232 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added | Sweets | 0.71 mg | 4% | USDA_SR |
| 4233 | Restaurant, family style, onion rings | Restaurant Foods | 0.71 mg | 4% | USDA_SR |
| 4234 | Sugars, brown | Sweets | 0.71 mg | 4% | USDA_SR |
| 4235 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 0.71 mg | 4% | USDA_SR |
| 4236 | Sweets, sugar, brown | Sweets | 0.71 mg | 4% | CNF |
| 4237 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 0.71 mg | 4% | CNF |
| 4238 | Custard-apple, raw | Fruits and fruit juices | 0.71 mg | 4% | CNF |
| 4239 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.70 mg | 4% | USDA_SR |
| 4240 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.70 mg | 4% | USDA_SR |
| 4241 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4242 | Celeriac, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4243 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4244 | Cardoon, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4245 | Mammy-apple, (mamey), raw | Fruits and Fruit Juices | 0.70 mg | 4% | USDA_SR |
| 4246 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4247 | Cloudberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.70 mg | 4% | USDA_SR |
| 4248 | Rice noodles, dry | Cereal Grains and Pasta | 0.70 mg | 4% | USDA_SR |
| 4249 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4250 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
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