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 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Candies, HERSHEY'S POT OF GOLD Almond Bar | Sweets | 1.85 mg | 10% |
| 1502 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.85 mg | 10% |
| 1503 | Mulberries, raw | Fruits and Fruit Juices | 1.85 mg | 10% |
| 1504 | Pie, cherry, prepared from recipe | Baked Products | 1.85 mg | 10% |
| 1505 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 1.85 mg | 10% |
| 1506 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 1.85 mg | 10% |
| 1507 | Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs | Baked Products | 1.85 mg | 10% |
| 1508 | Cookies, sugar, refrigerated dough | Baked Products | 1.85 mg | 10% |
| 1509 | Cookies, sugar, refrigerated dough, baked | Baked Products | 1.84 mg | 10% |
| 1510 | Cookies, brownies, prepared from recipe | Baked Products | 1.84 mg | 10% |
| 1511 | Snacks, potato chips, cheese-flavor | Snacks | 1.84 mg | 10% |
| 1512 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 1.84 mg | 10% |
| 1513 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 1.83 mg | 10% |
| 1514 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 1.83 mg | 10% |
| 1515 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 1.83 mg | 10% |
| 1516 | Bread, raisin, unenriched | Baked Products | 1.83 mg | 10% |
| 1517 | McDONALD'S, Hotcakes (plain) | Fast Foods | 1.83 mg | 10% |
| 1518 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1519 | Puddings, chocolate, dry mix, regular | Sweets | 1.82 mg | 10% |
| 1520 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1521 | Beets, canned, drained solids | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1522 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 1.81 mg | 10% |
| 1523 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 1.81 mg | 10% |
| 1524 | Vermicelli, made from soy | Legumes and Legume Products | 1.81 mg | 10% |
| 1525 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 1.81 mg | 10% |
| 1526 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 1.81 mg | 10% |
| 1527 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 1.81 mg | 10% |
| 1528 | Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix | Beverages | 1.80 mg | 10% |
| 1529 | Danish pastry, cheese | Baked Products | 1.80 mg | 10% |
| 1530 | Beverages, Cocoa mix, NESTLE, Hot Cocoa Mix Rich Chocolate With Marshmallows | Beverages | 1.80 mg | 10% |
| 1531 | Cake, pudding-type, carrot, dry mix | Baked Products | 1.80 mg | 10% |
| 1532 | Pancakes, plain, prepared from recipe | Baked Products | 1.80 mg | 10% |
| 1533 | Seaweed, laver, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1534 | Snacks, rice cakes, brown rice, rye | Snacks | 1.80 mg | 10% |
| 1535 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.80 mg | 10% |
| 1536 | Luncheon slices, meatless | Legumes and Legume Products | 1.80 mg | 10% |
| 1537 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1538 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1539 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.80 mg | 10% |
| 1540 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 1.80 mg | 10% |
| 1541 | Chard, swiss, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1542 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 1.79 mg | 10% |
| 1543 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 1.79 mg | 10% |
| 1544 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 1.79 mg | 10% |
| 1545 | Puddings, rice, dry mix | Sweets | 1.79 mg | 10% |
| 1546 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 1.78 mg | 10% |
| 1547 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 1548 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 1549 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 1.78 mg | 10% |
| 1550 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 1.78 mg | 10% |
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