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 5051–5100 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5051 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 5052 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 5053 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 5054 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 5055 | Cereal, hot, oats, porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers | Breakfast cereals | 0.66 mg | 4% | CNF |
| 5056 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 0.66 mg | 4% | CNF |
| 5057 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_FF |
| 5058 | Cheese, feta | Dairy and Egg Products | 0.65 mg | 4% | USDA_SR |
| 5059 | McDONALD'S, Side Salad | Fast Foods | 0.65 mg | 4% | USDA_SR |
| 5060 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 0.65 mg | 4% | USDA_SR |
| 5061 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.65 mg | 4% | USDA_SR |
| 5062 | Salad dressing, italian dressing, reduced fat, without salt | Fats and Oils | 0.65 mg | 4% | USDA_SR |
| 5063 | CHICK-FIL-A, hash browns | Fast Foods | 0.65 mg | 4% | USDA_SR |
| 5064 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 5065 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 5066 | Potato salad, home-prepared | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 5067 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 5068 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 5069 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 5070 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 5071 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 5072 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 0.65 mg | 4% | USDA_SR |
| 5073 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 0.65 mg | 4% | CNF |
| 5074 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 0.65 mg | 4% | CNF |
| 5075 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 5076 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 5077 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 5078 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 5079 | Potato salad, homemade | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 5080 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 5081 | Raspberry, frozen, sweetened | Fruits and fruit juices | 0.65 mg | 4% | CNF |
| 5082 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.65 mg | 4% | CNF |
| 5083 | Cheese, feta | Dairy and Egg Products | 0.65 mg | 4% | CNF |
| 5084 | SILK Banana-Strawberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 5085 | SILK Key Lime soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 5086 | SILK Strawberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 5087 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 0.64 mg | 4% | USDA_SR |
| 5088 | Sauce, barbecue | Soups, Sauces, and Gravies | 0.64 mg | 4% | USDA_SR |
| 5089 | SILK Blueberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 5090 | SILK Black Cherry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 5091 | SILK Peach soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 5092 | SILK Raspberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 5093 | Cheese, caraway | Dairy and Egg Products | 0.64 mg | 4% | USDA_SR |
| 5094 | LITTLE CAESARS 14" Cheese Pizza, Thin Crust | Fast Foods | 0.64 mg | 4% | USDA_SR |
| 5095 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 0.64 mg | 4% | USDA_SR |
| 5096 | Cake, coffeecake, cheese | Baked Products | 0.64 mg | 4% | USDA_SR |
| 5097 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 5098 | Soup, cream of asparagus, canned, condensed | Soups, Sauces, and Gravies | 0.64 mg | 4% | USDA_SR |
| 5099 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 0.64 mg | 4% | USDA_SR |
| 5100 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
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