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 4701–4750 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4701 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.53 mg | 3% | USDA_SR |
| 4702 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.53 mg | 3% | USDA_SR |
| 4703 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 0.53 mg | 3% | USDA_SR |
| 4704 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 3% | USDA_SR |
| 4705 | Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | Vegetables and Vegetable Products | 0.53 mg | 3% | USDA_SR |
| 4706 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 0.53 mg | 3% | USDA_SR |
| 4707 | Restaurant, Latino, tamale, corn | Restaurant Foods | 0.53 mg | 3% | USDA_SR |
| 4708 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 0.53 mg | 3% | USDA_SR |
| 4709 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 0.53 mg | 3% | CNF |
| 4710 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.53 mg | 3% | CNF |
| 4711 | Tamale, corn | Mixed Dishes | 0.53 mg | 3% | CNF |
| 4712 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 4713 | Jam type spread, Double Fruit, Light | Sweets | 0.53 mg | 3% | CNF |
| 4714 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 4715 | Cranberry, dried, sweetened | Fruits and fruit juices | 0.53 mg | 3% | CNF |
| 4716 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 0.53 mg | 3% | CNF |
| 4717 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 0.53 mg | 3% | CNF |
| 4718 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 4719 | Corn pudding , homemade | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 4720 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 4721 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 4722 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 0.53 mg | 3% | CNF |
| 4723 | Cake, pudding-type, white, unenriched, dry mix | Baked Products | 0.52 mg | 3% | USDA_SR |
| 4724 | Cake, angelfood, commercially prepared | Baked Products | 0.52 mg | 3% | USDA_SR |
| 4725 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4726 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4727 | Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4728 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4729 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4730 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4731 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4732 | Peppers, sweet, green, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4733 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4734 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4735 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4736 | Noodles, japanese, somen, cooked | Cereal Grains and Pasta | 0.52 mg | 3% | USDA_SR |
| 4737 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4738 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4739 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4740 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 4741 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.52 mg | 3% | USDA_SR |
| 4742 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4743 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4744 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4745 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4746 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4747 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4748 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4749 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4750 | Pasta, Japanese noodles, somen, cooked | Cereals, Grains and Pasta | 0.52 mg | 3% | CNF |
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