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 4751–4800 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4751 | Cake, angel food, commercial | Baked Products | 0.52 mg | 3% | CNF |
| 4752 | Pepper, sweet, green, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4753 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4754 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4755 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4756 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4757 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 4758 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.52 mg | 3% | CNF |
| 4759 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 0.51 mg | 3% | USDA_SR |
| 4760 | Muffins, blueberry, toaster-type | Baked Products | 0.51 mg | 3% | USDA_SR |
| 4761 | Soup, chunky vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.51 mg | 3% | USDA_SR |
| 4762 | Tomatoes, green, raw | Vegetables and Vegetable Products | 0.51 mg | 3% | USDA_SR |
| 4763 | Onions, young green, tops only | Vegetables and Vegetable Products | 0.51 mg | 3% | USDA_SR |
| 4764 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 0.51 mg | 3% | USDA_SR |
| 4765 | Candies, TWIZZLERS Strawberry Twists Candy | Sweets | 0.51 mg | 3% | USDA_SR |
| 4766 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 0.51 mg | 3% | CNF |
| 4767 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
| 4768 | Onion, young green, tops only | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
| 4769 | Candies, Twizzlers (licorice), strawberry | Sweets | 0.51 mg | 3% | CNF |
| 4770 | Muffin, blueberry, toaster-type | Baked Products | 0.51 mg | 3% | CNF |
| 4771 | Tomato, green, raw | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
| 4772 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
| 4773 | Parsnips, raw | Vegetables and Vegetable Products | 0.51 mg | 3% | USDA_FF |
| 4774 | Pie, peach | Baked Products | 0.50 mg | 3% | USDA_SR |
| 4775 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 0.50 mg | 3% | USDA_SR |
| 4776 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 0.50 mg | 3% | USDA_SR |
| 4777 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.50 mg | 3% | USDA_SR |
| 4778 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.50 mg | 3% | USDA_SR |
| 4779 | Wasabi | Soups, Sauces, and Gravies | 0.50 mg | 3% | USDA_SR |
| 4780 | Acerola juice, raw | Fruits and Fruit Juices | 0.50 mg | 3% | USDA_SR |
| 4781 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 0.50 mg | 3% | USDA_SR |
| 4782 | Salad dressing, mayonnaise, soybean oil, without salt | Fats and Oils | 0.50 mg | 3% | USDA_SR |
| 4783 | Salad dressing, mayonnaise, soybean and safflower oil, with salt | Fats and Oils | 0.50 mg | 3% | USDA_SR |
| 4784 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 4785 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 4786 | Potatoes, roasted, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 4787 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 4788 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 4789 | Mushrooms, white, raw | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 4790 | Bamboo shoots, raw | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 4791 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 0.50 mg | 3% | USDA_SR |
| 4792 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 4793 | Candies, NESTLE, OH HENRY! Bar | Sweets | 0.50 mg | 3% | USDA_SR |
| 4794 | Whale, bowhead, subcutaneous fat (blubber) (Alaska Native) | American Indian/Alaska Native Foods | 0.50 mg | 3% | USDA_SR |
| 4795 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.50 mg | 3% | CNF |
| 4796 | Potato, roasted, frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% | CNF |
| 4797 | Jam type spread, Double Fruit, light, apricot | Sweets | 0.50 mg | 3% | CNF |
| 4798 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 0.50 mg | 3% | CNF |
| 4799 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.50 mg | 3% | CNF |
| 4800 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.50 mg | 3% | CNF |
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