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 5101–5150 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5101 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
| 5102 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
| 5103 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
| 5104 | Loganberries, frozen | Fruits and Fruit Juices | 0.64 mg | 4% | USDA_SR |
| 5105 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.64 mg | 4% | USDA_SR |
| 5106 | Carrots, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
| 5107 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
| 5108 | Cherries, sour, canned, water pack, drained | Fruits and Fruit Juices | 0.64 mg | 4% | USDA_SR |
| 5109 | Cherry, sour, canned, water pack, drained | Fruits and fruit juices | 0.64 mg | 4% | CNF |
| 5110 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 0.64 mg | 4% | CNF |
| 5111 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 0.64 mg | 4% | CNF |
| 5112 | Raspberry, wild, raw | Fruits and fruit juices | 0.64 mg | 4% | CNF |
| 5113 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 5114 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 5115 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 5116 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 0.64 mg | 4% | CNF |
| 5117 | Coffee cake, cheese | Baked Products | 0.64 mg | 4% | CNF |
| 5118 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 5119 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 5120 | Loganberry, frozen | Fruits and fruit juices | 0.64 mg | 4% | CNF |
| 5121 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 0.64 mg | 4% | CNF |
| 5122 | Soup, cream, asparagus, canned, condensed | Soups, Sauces and Gravies | 0.64 mg | 4% | CNF |
| 5123 | Cheese, caraway | Dairy and Egg Products | 0.64 mg | 4% | CNF |
| 5124 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.63 mg | 4% | USDA_SR |
| 5125 | Cake, cheesecake, commercially prepared | Baked Products | 0.63 mg | 4% | USDA_SR |
| 5126 | Cream substitute, flavored, powdered | Dairy and Egg Products | 0.63 mg | 4% | USDA_SR |
| 5127 | Cheese, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 0.63 mg | 4% | USDA_SR |
| 5128 | Salad dressing, italian dressing, commercial, regular, without salt | Fats and Oils | 0.63 mg | 4% | USDA_SR |
| 5129 | Cheese, pasteurized process, American, fortified with vitamin D | Dairy and Egg Products | 0.63 mg | 4% | USDA_SR |
| 5130 | Butterbur, canned | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
| 5131 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
| 5132 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
| 5133 | Millet, cooked | Cereal Grains and Pasta | 0.63 mg | 4% | USDA_SR |
| 5134 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
| 5135 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.63 mg | 4% | USDA_SR |
| 5136 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 0.63 mg | 4% | CNF |
| 5137 | Cream, substitute, flavoured, powdered | Dairy and Egg Products | 0.63 mg | 4% | CNF |
| 5138 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 0.63 mg | 4% | CNF |
| 5139 | Grains, millet, cooked | Cereals, Grains and Pasta | 0.63 mg | 4% | CNF |
| 5140 | Candies, bars, Baby Ruth | Sweets | 0.63 mg | 4% | CNF |
| 5141 | Cheesecake, commercial | Baked Products | 0.63 mg | 4% | CNF |
| 5142 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.63 mg | 4% | CNF |
| 5143 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 0.63 mg | 4% | CNF |
| 5144 | Blackberries, raw | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
| 5145 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 0.62 mg | 3% | USDA_SR |
| 5146 | Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
| 5147 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 0.62 mg | 3% | USDA_SR |
| 5148 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 0.62 mg | 3% | USDA_SR |
| 5149 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 0.62 mg | 3% | USDA_SR |
| 5150 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 0.62 mg | 3% | USDA_SR |
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