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 1301–1350 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 1.81 mg | 10% |
| 1302 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1303 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 1.80 mg | 10% |
| 1304 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1305 | Agave, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1306 | Jujube (chinese date), dried | Fruits and fruit juices | 1.80 mg | 10% |
| 1307 | Danish pastry, cheese | Baked Products | 1.80 mg | 10% |
| 1308 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 1.80 mg | 10% |
| 1309 | Meatless, luncheon slices | Legumes and Legume Products | 1.80 mg | 10% |
| 1310 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1311 | Pancake, plain, homemade | Baked Products | 1.80 mg | 10% |
| 1312 | Hot chocolate, rich, mix, powder | Beverages | 1.80 mg | 10% |
| 1313 | Hot chocolate with marshmallows, powder, mix | Beverages | 1.80 mg | 10% |
| 1314 | Chard, swiss, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1315 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 1.80 mg | 10% |
| 1316 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 1.80 mg | 10% |
| 1317 | Snacks, rice cakes, brown rice, rye | Snacks | 1.80 mg | 10% |
| 1318 | Sauce, mustard, brown, ready-to-serve | Spices and Herbs | 1.80 mg | 10% |
| 1319 | Candied foods, pineapple | Sweets | 1.80 mg | 10% |
| 1320 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.80 mg | 10% |
| 1321 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 1.80 mg | 10% |
| 1322 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 1.80 mg | 10% |
| 1323 | Pizza roll, frozen, unprepared | Mixed Dishes | 1.80 mg | 10% |
| 1324 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 1.80 mg | 10% |
| 1325 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 1.79 mg | 10% |
| 1326 | Raisin, golden seedless | Fruits and fruit juices | 1.79 mg | 10% |
| 1327 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 1.79 mg | 10% |
| 1328 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 1329 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 1330 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 1.77 mg | 10% |
| 1331 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 1.77 mg | 10% |
| 1332 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 1.77 mg | 10% |
| 1333 | Candies, fudge, chocolate, homemade | Sweets | 1.77 mg | 10% |
| 1334 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 1.76 mg | 10% |
| 1335 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.76 mg | 10% |
| 1336 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 1.76 mg | 10% |
| 1337 | Cereal, hot, cream of wheat, quick, prepared | Breakfast cereals | 1.76 mg | 10% |
| 1338 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 1.76 mg | 10% |
| 1339 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 1.76 mg | 10% |
| 1340 | Candies, truffles, homemade | Sweets | 1.75 mg | 10% |
| 1341 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 1.75 mg | 10% |
| 1342 | Beans, mungo, boiled, salted | Legumes and Legume Products | 1.75 mg | 10% |
| 1343 | Beans, mungo, boiled | Legumes and Legume Products | 1.75 mg | 10% |
| 1344 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 1345 | Snacks, multigrain chips, plain | Snacks | 1.74 mg | 10% |
| 1346 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 1.74 mg | 10% |
| 1347 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 1.74 mg | 10% |
| 1348 | Yam, flour | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 1349 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 1.74 mg | 10% |
| 1350 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 1.74 mg | 10% |
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