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 5401–5450 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5401 | Taro, raw | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 5402 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 5403 | Plantains, yellow, raw | Fruits and Fruit Juices | 0.55 mg | 3% | USDA_SR |
| 5404 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 0.55 mg | 3% | USDA_SR |
| 5405 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 5406 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 5407 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 5408 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 0.55 mg | 3% | USDA_SR |
| 5409 | Candies, TWIZZLERS CHERRY BITES | Sweets | 0.55 mg | 3% | USDA_SR |
| 5410 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 0.55 mg | 3% | CNF |
| 5411 | Zucchini, battered and fried | Mixed Dishes | 0.55 mg | 3% | CNF |
| 5412 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 5413 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 5414 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 5415 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 0.55 mg | 3% | CNF |
| 5416 | Sauce, spaghetti, with garden vegetables, ready-to-serve | Soups, Sauces and Gravies | 0.55 mg | 3% | CNF |
| 5417 | Sauce, spaghetti, with onion and garlic, ready-to-serve | Soups, Sauces and Gravies | 0.55 mg | 3% | CNF |
| 5418 | Sauce, spaghetti, with mushroom and green pepper, ready-to-serve | Soups, Sauces and Gravies | 0.55 mg | 3% | CNF |
| 5419 | Dessert, mousse, chocolate, homemade | Sweets | 0.55 mg | 3% | CNF |
| 5420 | Taro, raw | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 5421 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 5422 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 5423 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 5424 | Celtuce, raw | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 5425 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.55 mg | 3% | CNF |
| 5426 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 0.55 mg | 3% | CNF |
| 5427 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.54 mg | 3% | USDA_FF |
| 5428 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.54 mg | 3% | USDA_FF |
| 5429 | Muffins, blueberry, toaster-type, toasted | Baked Products | 0.54 mg | 3% | USDA_SR |
| 5430 | Apricots, canned, water pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.54 mg | 3% | USDA_SR |
| 5431 | Breadfruit, raw | Fruits and Fruit Juices | 0.54 mg | 3% | USDA_SR |
| 5432 | Soup, tomato, low sodium, with water | Soups, Sauces, and Gravies | 0.54 mg | 3% | USDA_SR |
| 5433 | Babyfood, cereal, with eggs, strained | Baby Foods | 0.54 mg | 3% | USDA_SR |
| 5434 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 0.54 mg | 3% | USDA_SR |
| 5435 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.54 mg | 3% | USDA_SR |
| 5436 | Yam, raw | Vegetables and Vegetable Products | 0.54 mg | 3% | USDA_SR |
| 5437 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 0.54 mg | 3% | USDA_SR |
| 5438 | Frostings, coconut-nut, ready-to-eat | Sweets | 0.54 mg | 3% | USDA_SR |
| 5439 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 0.54 mg | 3% | USDA_SR |
| 5440 | Frozen novelties, ice type, pop | Sweets | 0.54 mg | 3% | USDA_SR |
| 5441 | Guava nectar, with sucralose, canned | Fruits and Fruit Juices | 0.54 mg | 3% | USDA_SR |
| 5442 | Soup, cream, broccoli, canned, condensed, reduced fat | Soups, Sauces and Gravies | 0.54 mg | 3% | CNF |
| 5443 | Soup, cream, broccoli, canned, condensed | Soups, Sauces and Gravies | 0.54 mg | 3% | CNF |
| 5444 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 0.54 mg | 3% | CNF |
| 5445 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 0.54 mg | 3% | CNF |
| 5446 | Icing (frosting), coconut-nut, ready to eat | Sweets | 0.54 mg | 3% | CNF |
| 5447 | Dessert, frozen, ice pop | Sweets | 0.54 mg | 3% | CNF |
| 5448 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.54 mg | 3% | CNF |
| 5449 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 0.54 mg | 3% | CNF |
| 5450 | Yam, raw | Vegetables and Vegetable Products | 0.54 mg | 3% | CNF |
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