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 4851–4900 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4851 | Plant-based beverage, soy, enriched, chocolate | Beverages | 0.48 mg | 3% | CNF |
| 4852 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.48 mg | 3% | CNF |
| 4853 | Blackberry juice, canned | Fruits and fruit juices | 0.48 mg | 3% | CNF |
| 4854 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.48 mg | 3% | CNF |
| 4855 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 0.48 mg | 3% | CNF |
| 4856 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 0.48 mg | 3% | CNF |
| 4857 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% | CNF |
| 4858 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 0.48 mg | 3% | CNF |
| 4859 | Jujube (chinese date), raw | Fruits and fruit juices | 0.48 mg | 3% | CNF |
| 4860 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.48 mg | 3% | CNF |
| 4861 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 0.48 mg | 3% | CNF |
| 4862 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4863 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4864 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4865 | Collards, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4866 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4867 | Cabbage, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4868 | Cornstarch | Cereal Grains and Pasta | 0.47 mg | 3% | USDA_SR |
| 4869 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4870 | Yardlong bean, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4871 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4872 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4873 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4874 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 4875 | Frozen novelties, juice type, orange | Sweets | 0.47 mg | 3% | USDA_SR |
| 4876 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4877 | Dessert, frozen, juice, orange | Sweets | 0.47 mg | 3% | CNF |
| 4878 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4879 | Tomato, orange, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4880 | Grains, cornstarch | Cereals, Grains and Pasta | 0.47 mg | 3% | CNF |
| 4881 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4882 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4883 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4884 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4885 | Cabbage, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4886 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4887 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4888 | Collards, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4889 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 4890 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 0.47 mg | 3% | CNF |
| 4891 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% | USDA_SR |
| 4892 | Snacks, Pretzels, gluten- free made with cornstarch and potato flour | Snacks | 0.46 mg | 3% | USDA_SR |
| 4893 | Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% | USDA_SR |
| 4894 | Shake, fast food, vanilla | Beverages | 0.46 mg | 3% | USDA_SR |
| 4895 | Alcoholic beverage, wine, table, red | Beverages | 0.46 mg | 3% | USDA_SR |
| 4896 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 0.46 mg | 3% | USDA_SR |
| 4897 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 0.46 mg | 3% | USDA_SR |
| 4898 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 4899 | Carrot juice, canned | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 4900 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
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