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 5501–5550 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5501 | Peppers, sweet, green, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 5502 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 5503 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 5504 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 5505 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 0.52 mg | 3% | USDA_SR |
| 5506 | Noodles, japanese, somen, cooked | Cereal Grains and Pasta | 0.52 mg | 3% | USDA_SR |
| 5507 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 5508 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 5509 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 5510 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 5511 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.52 mg | 3% | USDA_SR |
| 5512 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5513 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5514 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5515 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5516 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5517 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5518 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5519 | Cheese, provolone, reduced fat | Dairy and Egg Products | 0.52 mg | 3% | CNF |
| 5520 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5521 | Pasta, Japanese noodles, somen, cooked | Cereals, Grains and Pasta | 0.52 mg | 3% | CNF |
| 5522 | Cake, angel food, commercial | Baked Products | 0.52 mg | 3% | CNF |
| 5523 | Pepper, sweet, green, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5524 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5525 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5526 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5527 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5528 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 5529 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.52 mg | 3% | CNF |
| 5530 | Soup, cream, mushroom, canned, condensed | Soups, Sauces and Gravies | 0.52 mg | 3% | CNF |
| 5531 | Cheese, provolone | Dairy and Egg Products | 0.52 mg | 3% | CNF |
| 5532 | Cheese, gjetost | Dairy and Egg Products | 0.52 mg | 3% | CNF |
| 5533 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 0.51 mg | 3% | USDA_SR |
| 5534 | Cheese, mexican, queso asadero | Dairy and Egg Products | 0.51 mg | 3% | USDA_SR |
| 5535 | PAPA JOHN'S 14" Cheese Pizza, Thin Crust | Fast Foods | 0.51 mg | 3% | USDA_SR |
| 5536 | Muffins, blueberry, toaster-type | Baked Products | 0.51 mg | 3% | USDA_SR |
| 5537 | Soup, chunky vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.51 mg | 3% | USDA_SR |
| 5538 | Babyfood, cereal, with egg yolks, junior | Baby Foods | 0.51 mg | 3% | USDA_SR |
| 5539 | Tomatoes, green, raw | Vegetables and Vegetable Products | 0.51 mg | 3% | USDA_SR |
| 5540 | Onions, young green, tops only | Vegetables and Vegetable Products | 0.51 mg | 3% | USDA_SR |
| 5541 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 0.51 mg | 3% | USDA_SR |
| 5542 | Candies, TWIZZLERS Strawberry Twists Candy | Sweets | 0.51 mg | 3% | USDA_SR |
| 5543 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 0.51 mg | 3% | CNF |
| 5544 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 0.51 mg | 3% | CNF |
| 5545 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
| 5546 | Onion, young green, tops only | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
| 5547 | Candies, Twizzlers (licorice), strawberry | Sweets | 0.51 mg | 3% | CNF |
| 5548 | Muffin, blueberry, toaster-type | Baked Products | 0.51 mg | 3% | CNF |
| 5549 | Tomato, green, raw | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
| 5550 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
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