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 5301–5350 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5301 | Blueberry, wild, frozen | Fruits and fruit juices | 0.58 mg | 3% | CNF |
| 5302 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 5303 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 5304 | Salad dressing, french, fat free | Fats and Oils | 0.58 mg | 3% | CNF |
| 5305 | Pie, egg custard, commercial | Baked Products | 0.58 mg | 3% | CNF |
| 5306 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 5307 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 5308 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 5309 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 5310 | Plantain, cooked | Fruits and fruit juices | 0.58 mg | 3% | CNF |
| 5311 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.58 mg | 3% | CNF |
| 5312 | Soup, mixed vegetable (with pasta), ready-to-serve | Soups, Sauces and Gravies | 0.58 mg | 3% | CNF |
| 5313 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_FF |
| 5314 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 0.57 mg | 3% | USDA_SR |
| 5315 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.57 mg | 3% | USDA_SR |
| 5316 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.57 mg | 3% | USDA_SR |
| 5317 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.57 mg | 3% | USDA_SR |
| 5318 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.57 mg | 3% | USDA_SR |
| 5319 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.57 mg | 3% | USDA_SR |
| 5320 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.57 mg | 3% | USDA_SR |
| 5321 | Babyfood, juice, apple | Baby Foods | 0.57 mg | 3% | USDA_SR |
| 5322 | Pumpkin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 5323 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 5324 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 5325 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 5326 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 5327 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 5328 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 0.57 mg | 3% | USDA_SR |
| 5329 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 5330 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 5331 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 5332 | Puddings, coconut cream, dry mix, regular | Sweets | 0.57 mg | 3% | USDA_SR |
| 5333 | Candies, NESTLE, AFTER EIGHT Mints | Sweets | 0.57 mg | 3% | USDA_SR |
| 5334 | Candies, HERSHEY'S SKOR Toffee Bar | Sweets | 0.57 mg | 3% | USDA_SR |
| 5335 | Radicchio, raw | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 5336 | Pumpkin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 5337 | Macaroni and cheese, frozen | Mixed Dishes | 0.57 mg | 3% | CNF |
| 5338 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 0.57 mg | 3% | CNF |
| 5339 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 5340 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 5341 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 5342 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.57 mg | 3% | CNF |
| 5343 | Candies, After Eight, chocolate mints | Sweets | 0.57 mg | 3% | CNF |
| 5344 | Candies, bars, Skor | Sweets | 0.57 mg | 3% | CNF |
| 5345 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 5346 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 5347 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 5348 | Radicchio, raw | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 5349 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 5350 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
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