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 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 1.94 mg | 11% |
| 1452 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.94 mg | 11% |
| 1453 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.94 mg | 11% |
| 1454 | Pillsbury, Cinnamon Rolls with Icing, refrigerated dough | Baked Products | 1.93 mg | 11% |
| 1455 | Egg custards, dry mix | Sweets | 1.93 mg | 11% |
| 1456 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.93 mg | 11% |
| 1457 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 1.93 mg | 11% |
| 1458 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 1.92 mg | 11% |
| 1459 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 1.92 mg | 11% |
| 1460 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 1.92 mg | 11% |
| 1461 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 1.92 mg | 11% |
| 1462 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 1.92 mg | 11% |
| 1463 | Fast foods, french toast sticks | Fast Foods | 1.92 mg | 11% |
| 1464 | BURGER KING, french toast sticks | Fast Foods | 1.92 mg | 11% |
| 1465 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 1.91 mg | 11% |
| 1466 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 1.90 mg | 11% |
| 1467 | BURGER KING, CROISSAN'WICH with Egg and Cheese | Fast Foods | 1.90 mg | 11% |
| 1468 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.90 mg | 11% |
| 1469 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 1.90 mg | 11% |
| 1470 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 1.90 mg | 11% |
| 1471 | Cheese, goat, soft type | Dairy and Egg Products | 1.90 mg | 11% |
| 1472 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 1.90 mg | 11% |
| 1473 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 1.90 mg | 11% |
| 1474 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 1.90 mg | 11% |
| 1475 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 1.90 mg | 11% |
| 1476 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 1.90 mg | 11% |
| 1477 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1478 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1479 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 1.90 mg | 11% |
| 1480 | Peanut butter, reduced sodium | Legumes and Legume Products | 1.90 mg | 11% |
| 1481 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1482 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1483 | Candies, sugar-coated almonds | Sweets | 1.90 mg | 11% |
| 1484 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 1.89 mg | 10% |
| 1485 | Bread, wheat, sprouted | Baked Products | 1.89 mg | 10% |
| 1486 | Egg, whole, cooked, fried | Dairy and Egg Products | 1.89 mg | 10% |
| 1487 | Snack, Mixed Berry Bar | Snacks | 1.89 mg | 10% |
| 1488 | Currants, zante, dried | Fruits and Fruit Juices | 1.88 mg | 10% |
| 1489 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 1.88 mg | 10% |
| 1490 | Cheese, goat, hard type | Dairy and Egg Products | 1.88 mg | 10% |
| 1491 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar | Snacks | 1.88 mg | 10% |
| 1492 | Epazote, raw | Vegetables and Vegetable Products | 1.88 mg | 10% |
| 1493 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 1.88 mg | 10% |
| 1494 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 1.88 mg | 10% |
| 1495 | Snacks, popcorn, cakes | Snacks | 1.87 mg | 10% |
| 1496 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 1.87 mg | 10% |
| 1497 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 1.87 mg | 10% |
| 1498 | PIZZA HUT 12" Cheese Pizza, Pan Crust | Fast Foods | 1.86 mg | 10% |
| 1499 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 1.86 mg | 10% |
| 1500 | Seaweed, agar, raw | Vegetables and Vegetable Products | 1.86 mg | 10% |
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