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 1551–1600 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | Bread, banana, homemade, made with margarine | Baked Products | 1.40 mg | 8% |
| 1552 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 1.40 mg | 8% |
| 1553 | Snacks, potato chips, dried potatoes, sour cream and onion | Snacks | 1.40 mg | 8% |
| 1554 | Snacks, corn cakes | Snacks | 1.40 mg | 8% |
| 1555 | Snacks, corn cakes, very low sodium | Snacks | 1.40 mg | 8% |
| 1556 | Fast foods, breakfast, french toast with butter | Fast Foods | 1.40 mg | 8% |
| 1557 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 1.40 mg | 8% |
| 1558 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 1.40 mg | 8% |
| 1559 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 1.40 mg | 8% |
| 1560 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 1.39 mg | 8% |
| 1561 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 1.39 mg | 8% |
| 1562 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 1.39 mg | 8% |
| 1563 | Pumpkin, canned | Vegetables and Vegetable Products | 1.39 mg | 8% |
| 1564 | Candies, bars, Mr Goodbar | Sweets | 1.39 mg | 8% |
| 1565 | Potato flour | Vegetables and Vegetable Products | 1.38 mg | 8% |
| 1566 | Snacks, tortilla chips, ranch | Snacks | 1.38 mg | 8% |
| 1567 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 1.37 mg | 8% |
| 1568 | Cherry, sour, red, canned, water pack, solids and liquid | Fruits and fruit juices | 1.37 mg | 8% |
| 1569 | Cinnamon bun, with icing (honey bun) | Baked Products | 1.37 mg | 8% |
| 1570 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 1.36 mg | 8% |
| 1571 | Cake, snack cake, cream-filled, sponge | Baked Products | 1.36 mg | 8% |
| 1572 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 1.36 mg | 8% |
| 1573 | Pie, pumpkin, commercial | Baked Products | 1.36 mg | 8% |
| 1574 | Snacks, potato chips, barbecue flavour | Snacks | 1.36 mg | 8% |
| 1575 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 1.35 mg | 8% |
| 1576 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 1.34 mg | 7% |
| 1577 | Chili con carne with beans, canned | Mixed Dishes | 1.34 mg | 7% |
| 1578 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 1579 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 1580 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 1.33 mg | 7% |
| 1581 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 1582 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 1583 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 1.33 mg | 7% |
| 1584 | Candies, ALMOND JOY BITES | Sweets | 1.33 mg | 7% |
| 1585 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 1.33 mg | 7% |
| 1586 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 1587 | Snacks, tortilla chips, plain, yellow corn | Snacks | 1.32 mg | 7% |
| 1588 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.32 mg | 7% |
| 1589 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 1590 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 1591 | Candies, bars, Twix peanut butter cookie | Sweets | 1.32 mg | 7% |
| 1592 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 1.32 mg | 7% |
| 1593 | Carissa (natalplum), raw | Fruits and fruit juices | 1.31 mg | 7% |
| 1594 | Peach, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 1.31 mg | 7% |
| 1595 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 1.31 mg | 7% |
| 1596 | Candies, milk chocolate coated peanuts | Sweets | 1.31 mg | 7% |
| 1597 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 1.31 mg | 7% |
| 1598 | Cake, yellow, light, dry mix, unprepared | Baked Products | 1.31 mg | 7% |
| 1599 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 1.31 mg | 7% |
| 1600 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 1.31 mg | 7% |
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