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 4301–4350 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4301 | Tomatoes, red, ripe, cooked, with salt | Vegetables and Vegetable Products | 0.68 mg | 4% | USDA_SR |
| 4302 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 0.68 mg | 4% | USDA_SR |
| 4303 | Candies, MARS SNACKFOOD US, SNICKERS CRUNCHER | Sweets | 0.68 mg | 4% | USDA_SR |
| 4304 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.68 mg | 4% | USDA_SR |
| 4305 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 0.68 mg | 4% | USDA_SR |
| 4306 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.68 mg | 4% | USDA_SR |
| 4307 | Restaurant, Latino, tripe soup | Restaurant Foods | 0.68 mg | 4% | USDA_SR |
| 4308 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 0.68 mg | 4% | CNF |
| 4309 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 0.68 mg | 4% | CNF |
| 4310 | Tomato products, canned, sauce with tomato tidbits | Vegetables and Vegetable Products | 0.68 mg | 4% | CNF |
| 4311 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 0.68 mg | 4% | CNF |
| 4312 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 0.68 mg | 4% | CNF |
| 4313 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 0.68 mg | 4% | CNF |
| 4314 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 0.68 mg | 4% | CNF |
| 4315 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 0.68 mg | 4% | CNF |
| 4316 | Sauce, sweet and sour, prepared-from-recipe | Soups, Sauces, and Gravies | 0.67 mg | 4% | USDA_SR |
| 4317 | Sauce, enchilada, red, mild, ready to serve | Soups, Sauces, and Gravies | 0.67 mg | 4% | USDA_SR |
| 4318 | Babyfood, vegetables, green beans, strained | Baby Foods | 0.67 mg | 4% | USDA_SR |
| 4319 | Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops | Sweets | 0.67 mg | 4% | USDA_SR |
| 4320 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.67 mg | 4% | USDA_SR |
| 4321 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.67 mg | 4% | USDA_SR |
| 4322 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 0.67 mg | 4% | USDA_SR |
| 4323 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 4% | USDA_SR |
| 4324 | Plantains, green, fried | Fruits and Fruit Juices | 0.67 mg | 4% | USDA_SR |
| 4325 | Frozen novelties, ice type, pop, with low calorie sweetener | Sweets | 0.67 mg | 4% | USDA_SR |
| 4326 | Plantain, green, fried | Fruits and fruit juices | 0.67 mg | 4% | CNF |
| 4327 | Poutine | Mixed Dishes | 0.67 mg | 4% | CNF |
| 4328 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 0.67 mg | 4% | CNF |
| 4329 | Dessert, frozen, POPSICLE pop (orange, cherry, grape), sugar free | Sweets | 0.67 mg | 4% | CNF |
| 4330 | Dessert, frozen, pop, with artificial sweetener | Sweets | 0.67 mg | 4% | CNF |
| 4331 | Candies, bars, 3 Musketeers | Sweets | 0.67 mg | 4% | CNF |
| 4332 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 4% | CNF |
| 4333 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 0.67 mg | 4% | CNF |
| 4334 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.66 mg | 4% | USDA_SR |
| 4335 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 0.66 mg | 4% | USDA_SR |
| 4336 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 4337 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 4338 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 4339 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 4340 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 4341 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 4342 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 4343 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 4344 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 4345 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 4346 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 4347 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 4348 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 4349 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 4350 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
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