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 4251–4300 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4251 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4252 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4253 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4254 | Candies, NESTLE, CRUNCH Bar and Dessert Topping | Sweets | 0.70 mg | 4% | USDA_SR |
| 4255 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4256 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4257 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4258 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 4259 | Quinces, raw | Fruits and Fruit Juices | 0.70 mg | 4% | USDA_SR |
| 4260 | Heinz, Weight Watcher, Chocolate Eclair, frozen | Baked Products | 0.70 mg | 4% | USDA_SR |
| 4261 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 0.70 mg | 4% | USDA_SR |
| 4262 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4263 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4264 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4265 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4266 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.70 mg | 4% | CNF |
| 4267 | Candies, bars, Nestle Crunch | Sweets | 0.70 mg | 4% | CNF |
| 4268 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4269 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4270 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4271 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4272 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4273 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4274 | Celeriac, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4275 | Cardoon, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 4276 | Quince, raw | Fruits and fruit juices | 0.70 mg | 4% | CNF |
| 4277 | Mammy-apple, raw | Fruits and fruit juices | 0.70 mg | 4% | CNF |
| 4278 | Mushroom, oyster | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_FF |
| 4279 | Mushroom, oyster | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_FF |
| 4280 | Broccoli, raw | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_FF |
| 4281 | Broccoli, raw | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_FF |
| 4282 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.69 mg | 4% | USDA_SR |
| 4283 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 0.69 mg | 4% | USDA_SR |
| 4284 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_SR |
| 4285 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.69 mg | 4% | USDA_SR |
| 4286 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_SR |
| 4287 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 0.69 mg | 4% | USDA_SR |
| 4288 | Raspberries, raw | Fruits and Fruit Juices | 0.69 mg | 4% | USDA_SR |
| 4289 | CRACKER BARREL, steak fries | Restaurant Foods | 0.69 mg | 4% | USDA_SR |
| 4290 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 0.69 mg | 4% | CNF |
| 4291 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.69 mg | 4% | CNF |
| 4292 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.69 mg | 4% | CNF |
| 4293 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.69 mg | 4% | CNF |
| 4294 | Raspberry, raw | Fruits and fruit juices | 0.69 mg | 4% | CNF |
| 4295 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_FF |
| 4296 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_FF |
| 4297 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 0.68 mg | 4% | USDA_SR |
| 4298 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 0.68 mg | 4% | USDA_SR |
| 4299 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.68 mg | 4% | USDA_SR |
| 4300 | Tomato products, canned, sauce, with tomato tidbits | Vegetables and Vegetable Products | 0.68 mg | 4% | USDA_SR |
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