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 1401–1450 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 1.64 mg | 9% |
| 1402 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% |
| 1403 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% |
| 1404 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.63 mg | 9% |
| 1405 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 1.63 mg | 9% |
| 1406 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 1.63 mg | 9% |
| 1407 | Snacks, tortilla chips, nacho, light | Snacks | 1.63 mg | 9% |
| 1408 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 1.62 mg | 9% |
| 1409 | Cake, pound, commercial, made with other than butter | Baked Products | 1.62 mg | 9% |
| 1410 | Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.) | Dairy and Egg Products | 1.62 mg | 9% |
| 1411 | Muffin, blueberry, dry mix, unprepared | Baked Products | 1.62 mg | 9% |
| 1412 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 1.62 mg | 9% |
| 1413 | Refried beans | Legumes and Legume Products | 1.62 mg | 9% |
| 1414 | Indian, bread, paratha, whole-wheat | Baked Products | 1.61 mg | 9% |
| 1415 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 1.61 mg | 9% |
| 1416 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 1.61 mg | 9% |
| 1417 | Abiyuch, raw | Fruits and fruit juices | 1.61 mg | 9% |
| 1418 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 1.61 mg | 9% |
| 1419 | Sweets, sugars, maple, hard | Sweets | 1.61 mg | 9% |
| 1420 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 1.61 mg | 9% |
| 1421 | Peas, pigeon, raw | Vegetables and Vegetable Products | 1.60 mg | 9% |
| 1422 | Passion fruit, purple, raw | Fruits and fruit juices | 1.60 mg | 9% |
| 1423 | Snacks, tortilla chips, unsalted, low fat | Snacks | 1.60 mg | 9% |
| 1424 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 1.60 mg | 9% |
| 1425 | Elderberry, raw | Fruits and fruit juices | 1.60 mg | 9% |
| 1426 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 1.60 mg | 9% |
| 1427 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.60 mg | 9% |
| 1428 | Snacks, potato chips, sour cream and onion | Snacks | 1.60 mg | 9% |
| 1429 | Chives, raw | Vegetables and Vegetable Products | 1.60 mg | 9% |
| 1430 | Nuts, almond paste, sweetened | Nuts and Seeds | 1.60 mg | 9% |
| 1431 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 1.60 mg | 9% |
| 1432 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 1.60 mg | 9% |
| 1433 | Snacks, potato chips, dried potatoes, cheese | Snacks | 1.60 mg | 9% |
| 1434 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 1.60 mg | 9% |
| 1435 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 1.60 mg | 9% |
| 1436 | Pie, cherry, commercial, 2 crust | Baked Products | 1.59 mg | 9% |
| 1437 | Cake, sponge, homemade | Baked Products | 1.58 mg | 9% |
| 1438 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 1.58 mg | 9% |
| 1439 | Peanuts, all types, dry roasted | Legumes and Legume Products | 1.58 mg | 9% |
| 1440 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 1.58 mg | 9% |
| 1441 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 1.58 mg | 9% |
| 1442 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 1.58 mg | 9% |
| 1443 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 1.58 mg | 9% |
| 1444 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 1.58 mg | 9% |
| 1445 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 1.57 mg | 9% |
| 1446 | Cake, pound, homemade | Baked Products | 1.57 mg | 9% |
| 1447 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.57 mg | 9% |
| 1448 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 1.57 mg | 9% |
| 1449 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 1.57 mg | 9% |
| 1450 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 1.57 mg | 9% |
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