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 4401–4450 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4401 | Raspberry, wild, raw | Fruits and fruit juices | 0.64 mg | 4% | CNF |
| 4402 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 4403 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 4404 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 4405 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 0.64 mg | 4% | CNF |
| 4406 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 4407 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 4408 | Loganberry, frozen | Fruits and fruit juices | 0.64 mg | 4% | CNF |
| 4409 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 0.64 mg | 4% | CNF |
| 4410 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.63 mg | 4% | USDA_SR |
| 4411 | Salad dressing, italian dressing, commercial, regular, without salt | Fats and Oils | 0.63 mg | 4% | USDA_SR |
| 4412 | Butterbur, canned | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
| 4413 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
| 4414 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
| 4415 | Millet, cooked | Cereal Grains and Pasta | 0.63 mg | 4% | USDA_SR |
| 4416 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
| 4417 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.63 mg | 4% | USDA_SR |
| 4418 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 0.63 mg | 4% | CNF |
| 4419 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 0.63 mg | 4% | CNF |
| 4420 | Grains, millet, cooked | Cereals, Grains and Pasta | 0.63 mg | 4% | CNF |
| 4421 | Candies, bars, Baby Ruth | Sweets | 0.63 mg | 4% | CNF |
| 4422 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.63 mg | 4% | CNF |
| 4423 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 0.63 mg | 4% | CNF |
| 4424 | Blackberries, raw | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
| 4425 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 0.62 mg | 3% | USDA_SR |
| 4426 | Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
| 4427 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 0.62 mg | 3% | USDA_SR |
| 4428 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 0.62 mg | 3% | USDA_SR |
| 4429 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 0.62 mg | 3% | USDA_SR |
| 4430 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 4431 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 4432 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 4433 | Hominy, canned, yellow | Cereal Grains and Pasta | 0.62 mg | 3% | USDA_SR |
| 4434 | Hominy, canned, white | Cereal Grains and Pasta | 0.62 mg | 3% | USDA_SR |
| 4435 | Okra, raw | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 4436 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 0.62 mg | 3% | USDA_SR |
| 4437 | Tomatillos, raw | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 4438 | Peppers, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 4439 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 4440 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
| 4441 | Cranberry sauce, jellied, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
| 4442 | Mozzarella sticks, fried | Mixed Dishes | 0.62 mg | 3% | CNF |
| 4443 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 4444 | Jam type spread, Double Fruit | Sweets | 0.62 mg | 3% | CNF |
| 4445 | Soup, NISSIN, OODLES OF NOODLES TOP RAMEN ramen noodles, oriental flavour, dry, water added | Soups, Sauces and Gravies | 0.62 mg | 3% | CNF |
| 4446 | Fast foods, mexican, tostada with guacamole | Fast Foods | 0.62 mg | 3% | CNF |
| 4447 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 0.62 mg | 3% | CNF |
| 4448 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 4449 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 4450 | Tomatillo, raw | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
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