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 1451–1500 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 1.57 mg | 9% |
| 1452 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 1.56 mg | 9% |
| 1453 | Hummus, homemade | Legumes and Legume Products | 1.56 mg | 9% |
| 1454 | Candies, fondant, sweet chocolate coated | Sweets | 1.56 mg | 9% |
| 1455 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 1.56 mg | 9% |
| 1456 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 1.56 mg | 9% |
| 1457 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 1.56 mg | 9% |
| 1458 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 1.55 mg | 9% |
| 1459 | Snacks, vegetable chips | Snacks | 1.55 mg | 9% |
| 1460 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 1.55 mg | 9% |
| 1461 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 1.55 mg | 9% |
| 1462 | Fast foods, side dish, potato, baked, topped with cheese sauce and chili | Fast Foods | 1.55 mg | 9% |
| 1463 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 1.55 mg | 9% |
| 1464 | Currant, european black, raw | Fruits and fruit juices | 1.54 mg | 9% |
| 1465 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 1466 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 1467 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 1.54 mg | 9% |
| 1468 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 1469 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 1.53 mg | 8% |
| 1470 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 1.52 mg | 8% |
| 1471 | Succotash, boiled, drained | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 1472 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 1473 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 1.52 mg | 8% |
| 1474 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 1.52 mg | 8% |
| 1475 | Cake, white, homemade, without icing (frosting) | Baked Products | 1.52 mg | 8% |
| 1476 | Snacks, tortilla chips, plain | Snacks | 1.52 mg | 8% |
| 1477 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 1478 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 1479 | Quesadilla with cheese | Mixed Dishes | 1.52 mg | 8% |
| 1480 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1481 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1482 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1483 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 1.51 mg | 8% |
| 1484 | Pie, tourtiere, commercial | Baked Products | 1.51 mg | 8% |
| 1485 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1486 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 1487 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 1488 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 1489 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 1.50 mg | 8% |
| 1490 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 1.50 mg | 8% |
| 1491 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 1.50 mg | 8% |
| 1492 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 1.50 mg | 8% |
| 1493 | Meatless, sandwich spread | Legumes and Legume Products | 1.50 mg | 8% |
| 1494 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 1.50 mg | 8% |
| 1495 | Sweets, butter, maple | Sweets | 1.50 mg | 8% |
| 1496 | Sweets, maple taffy | Sweets | 1.50 mg | 8% |
| 1497 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 1498 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 1.50 mg | 8% |
| 1499 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 1.50 mg | 8% |
| 1500 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 1.50 mg | 8% |
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