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 5201–5250 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5201 | Sweet potato, raw | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 5202 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 5203 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 5204 | Avocado, raw, california | Fruits and fruit juices | 0.61 mg | 3% | CNF |
| 5205 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 0.60 mg | 3% | USDA_SR |
| 5206 | Cake, pound, commercially prepared, other than all butter, unenriched | Baked Products | 0.60 mg | 3% | USDA_SR |
| 5207 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 0.60 mg | 3% | USDA_SR |
| 5208 | Babyfood, macaroni and cheese, toddler | Baby Foods | 0.60 mg | 3% | USDA_SR |
| 5209 | Zwieback | Baby Foods | 0.60 mg | 3% | USDA_SR |
| 5210 | Ice cream, light, soft serve, chocolate | Dairy and Egg Products | 0.60 mg | 3% | USDA_SR |
| 5211 | Cheese food, pasteurized process, swiss | Dairy and Egg Products | 0.60 mg | 3% | USDA_SR |
| 5212 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 0.60 mg | 3% | USDA_SR |
| 5213 | Salad dressing, russian dressing, low calorie | Fats and Oils | 0.60 mg | 3% | USDA_SR |
| 5214 | Salad dressing, sesame seed dressing, regular | Fats and Oils | 0.60 mg | 3% | USDA_SR |
| 5215 | Salad dressing, russian dressing | Fats and Oils | 0.60 mg | 3% | USDA_SR |
| 5216 | Candies, NESTLE, BUTTERFINGER Crisp | Sweets | 0.60 mg | 3% | USDA_SR |
| 5217 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.60 mg | 3% | USDA_SR |
| 5218 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 5219 | Yambean (jicama), raw | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 5220 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.60 mg | 3% | USDA_SR |
| 5221 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 5222 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 5223 | Ginger root, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 5224 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 5225 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 0.60 mg | 3% | USDA_SR |
| 5226 | Wild rice, cooked | Cereal Grains and Pasta | 0.60 mg | 3% | USDA_SR |
| 5227 | Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 | Sweets | 0.60 mg | 3% | USDA_SR |
| 5228 | Taro shoots, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 5229 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
| 5230 | Limes, raw | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
| 5231 | Soursop, raw | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
| 5232 | Lemons, raw, without peel | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
| 5233 | Sea cucumber, yane (Alaska Native) | American Indian/Alaska Native Foods | 0.60 mg | 3% | USDA_SR |
| 5234 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 0.60 mg | 3% | CNF |
| 5235 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 5236 | Zwieback | Babyfoods | 0.60 mg | 3% | CNF |
| 5237 | Salad dressing, sesame seed, regular | Fats and Oils | 0.60 mg | 3% | CNF |
| 5238 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 5239 | Fast foods, side dish, corn on the cob with butter | Fast Foods | 0.60 mg | 3% | CNF |
| 5240 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 0.60 mg | 3% | CNF |
| 5241 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.60 mg | 3% | CNF |
| 5242 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 0.60 mg | 3% | CNF |
| 5243 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 0.60 mg | 3% | CNF |
| 5244 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.60 mg | 3% | CNF |
| 5245 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 5246 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 5247 | Taro shoots, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 5248 | Ginger root, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 5249 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 5250 | Sugar-apple, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
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