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 1501–1550 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 1.49 mg | 8% |
| 1502 | Snacks, brown rice chips | Snacks | 1.49 mg | 8% |
| 1503 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 1.49 mg | 8% |
| 1504 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 1.49 mg | 8% |
| 1505 | Pie, chocolate cream, commercial | Baked Products | 1.49 mg | 8% |
| 1506 | Pie, mincemeat, homemade, 2 crust | Baked Products | 1.49 mg | 8% |
| 1507 | Snacks, rice cakes, brown rice, plain | Snacks | 1.49 mg | 8% |
| 1508 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 1.49 mg | 8% |
| 1509 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 1.49 mg | 8% |
| 1510 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 1.49 mg | 8% |
| 1511 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 1.48 mg | 8% |
| 1512 | Roselle, raw | Fruits and fruit juices | 1.48 mg | 8% |
| 1513 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 1.48 mg | 8% |
| 1514 | Cake, pineapple upside-down, homemade | Baked Products | 1.48 mg | 8% |
| 1515 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 1.48 mg | 8% |
| 1516 | Pie, pecan, homemade | Baked Products | 1.48 mg | 8% |
| 1517 | Malabar spinach, cooked | Vegetables and Vegetable Products | 1.48 mg | 8% |
| 1518 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 1519 | Kale, raw | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 1520 | Peas, green, raw | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 1521 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 1.47 mg | 8% |
| 1522 | Muffin, corn, toaster type | Baked Products | 1.47 mg | 8% |
| 1523 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 1.47 mg | 8% |
| 1524 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 1.47 mg | 8% |
| 1525 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 1526 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.47 mg | 8% |
| 1527 | Arugula, raw | Vegetables and Vegetable Products | 1.46 mg | 8% |
| 1528 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 1.45 mg | 8% |
| 1529 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 1.45 mg | 8% |
| 1530 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 1.45 mg | 8% |
| 1531 | Refried beans, canned | Legumes and Legume Products | 1.44 mg | 8% |
| 1532 | Cookie, fortune | Baked Products | 1.44 mg | 8% |
| 1533 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 1.44 mg | 8% |
| 1534 | Snacks, potato chips, lightly salted | Snacks | 1.43 mg | 8% |
| 1535 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 1.43 mg | 8% |
| 1536 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 1.43 mg | 8% |
| 1537 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 1.43 mg | 8% |
| 1538 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 1.42 mg | 8% |
| 1539 | Icing (frosting), chocolate, creamy, ready-to-eat | Sweets | 1.42 mg | 8% |
| 1540 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 1.42 mg | 8% |
| 1541 | Instant breakfast, powder, prepared with 2% milk | Beverages | 1.41 mg | 8% |
| 1542 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 1.41 mg | 8% |
| 1543 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 1.41 mg | 8% |
| 1544 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 1.41 mg | 8% |
| 1545 | Wiener (frankfurter), meatless | Legumes and Legume Products | 1.41 mg | 8% |
| 1546 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 1.40 mg | 8% |
| 1547 | Brussels sprouts, raw | Vegetables and Vegetable Products | 1.40 mg | 8% |
| 1548 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 1.40 mg | 8% |
| 1549 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 1.40 mg | 8% |
| 1550 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 1.40 mg | 8% |
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