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 4501–4550 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4501 | Sea cucumber, yane (Alaska Native) | American Indian/Alaska Native Foods | 0.60 mg | 3% | USDA_SR |
| 4502 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 4503 | Zwieback | Babyfoods | 0.60 mg | 3% | CNF |
| 4504 | Salad dressing, sesame seed, regular | Fats and Oils | 0.60 mg | 3% | CNF |
| 4505 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 4506 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 0.60 mg | 3% | CNF |
| 4507 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.60 mg | 3% | CNF |
| 4508 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 0.60 mg | 3% | CNF |
| 4509 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 0.60 mg | 3% | CNF |
| 4510 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.60 mg | 3% | CNF |
| 4511 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 4512 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 4513 | Taro shoots, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 4514 | Ginger root, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 4515 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 4516 | Sugar-apple, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 4517 | Soursop, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 4518 | Plantain, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 4519 | Lime, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 4520 | Lemon, raw, without peel | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 4521 | Gravy, au jus, canned | Soups, Sauces and Gravies | 0.60 mg | 3% | CNF |
| 4522 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 0.60 mg | 3% | CNF |
| 4523 | Salad dressing, russian, commercial, regular | Fats and Oils | 0.60 mg | 3% | CNF |
| 4524 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 0.59 mg | 3% | USDA_SR |
| 4525 | SILK Light Chocolate, soymilk | Legumes and Legume Products | 0.59 mg | 3% | USDA_SR |
| 4526 | SILK Chocolate, soymilk | Legumes and Legume Products | 0.59 mg | 3% | USDA_SR |
| 4527 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 0.59 mg | 3% | USDA_SR |
| 4528 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 0.59 mg | 3% | USDA_SR |
| 4529 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.59 mg | 3% | USDA_SR |
| 4530 | Parsnips, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 4531 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 0.59 mg | 3% | USDA_SR |
| 4532 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 4533 | Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 4534 | Candies, nougat, with almonds | Sweets | 0.59 mg | 3% | USDA_SR |
| 4535 | Nopales, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 4536 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 0.59 mg | 3% | USDA_SR |
| 4537 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.59 mg | 3% | CNF |
| 4538 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 4539 | Candies, nougat, with almonds | Sweets | 0.59 mg | 3% | CNF |
| 4540 | Parsnip, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 4541 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 4542 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 4543 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 4544 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 0.59 mg | 3% | CNF |
| 4545 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.58 mg | 3% | USDA_SR |
| 4546 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.58 mg | 3% | USDA_SR |
| 4547 | Salad dressing, french dressing, fat-free | Fats and Oils | 0.58 mg | 3% | USDA_SR |
| 4548 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 4549 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 4550 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
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