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 5151–5200 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5151 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 5152 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 5153 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 5154 | Hominy, canned, yellow | Cereal Grains and Pasta | 0.62 mg | 3% | USDA_SR |
| 5155 | Hominy, canned, white | Cereal Grains and Pasta | 0.62 mg | 3% | USDA_SR |
| 5156 | Okra, raw | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 5157 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 0.62 mg | 3% | USDA_SR |
| 5158 | Tomatillos, raw | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 5159 | Peppers, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 5160 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 5161 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
| 5162 | Cranberry sauce, jellied, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
| 5163 | Mozzarella sticks, fried | Mixed Dishes | 0.62 mg | 3% | CNF |
| 5164 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 5165 | Jam type spread, Double Fruit | Sweets | 0.62 mg | 3% | CNF |
| 5166 | Soup, NISSIN, OODLES OF NOODLES TOP RAMEN ramen noodles, oriental flavour, dry, water added | Soups, Sauces and Gravies | 0.62 mg | 3% | CNF |
| 5167 | Fast foods, mexican, tostada with guacamole | Fast Foods | 0.62 mg | 3% | CNF |
| 5168 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 0.62 mg | 3% | CNF |
| 5169 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 5170 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 5171 | Tomatillo, raw | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 5172 | Okra (gumbo), raw | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 5173 | Blackberry, raw | Fruits and fruit juices | 0.62 mg | 3% | CNF |
| 5174 | Apricot, canned whole no skin, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.62 mg | 3% | CNF |
| 5175 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.62 mg | 3% | CNF |
| 5176 | Soup, cheddar cheese, canned, condensed | Soups, Sauces and Gravies | 0.62 mg | 3% | CNF |
| 5177 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 0.61 mg | 3% | USDA_FF |
| 5178 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 0.61 mg | 3% | USDA_SR |
| 5179 | Pie, lemon meringue, commercially prepared | Baked Products | 0.61 mg | 3% | USDA_SR |
| 5180 | Light Ice Cream, soft serve, blended with cookie pieces | Fast Foods | 0.61 mg | 3% | USDA_SR |
| 5181 | Avocados, raw, California | Fruits and Fruit Juices | 0.61 mg | 3% | USDA_SR |
| 5182 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 0.61 mg | 3% | USDA_SR |
| 5183 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 5184 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 5185 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 5186 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 5187 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 5188 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 5189 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 5190 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 5191 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 5192 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 5193 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 5194 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 5195 | Dessert, frozen, light ice cream, soft serve, blended with cookie pieces | Sweets | 0.61 mg | 3% | CNF |
| 5196 | Pie, lemon meringue, commercial | Baked Products | 0.61 mg | 3% | CNF |
| 5197 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 5198 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 5199 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 5200 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
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