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 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 1.77 mg | 10% |
| 1552 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 1.77 mg | 10% |
| 1553 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 1.77 mg | 10% |
| 1554 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 1.77 mg | 10% |
| 1555 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 1.77 mg | 10% |
| 1556 | TACO BELL, Taco Salad | Fast Foods | 1.77 mg | 10% |
| 1557 | Restaurant, Latino, black bean soup | Restaurant Foods | 1.76 mg | 10% |
| 1558 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 1.76 mg | 10% |
| 1559 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 1.76 mg | 10% |
| 1560 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 1.76 mg | 10% |
| 1561 | Egg, whole, cooked, poached | Dairy and Egg Products | 1.75 mg | 10% |
| 1562 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.75 mg | 10% |
| 1563 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.75 mg | 10% |
| 1564 | Candies, truffles, prepared-from-recipe | Sweets | 1.75 mg | 10% |
| 1565 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 1.75 mg | 10% |
| 1566 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.75 mg | 10% |
| 1567 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.75 mg | 10% |
| 1568 | Egg, whole, raw, fresh | Dairy and Egg Products | 1.75 mg | 10% |
| 1569 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 1.74 mg | 10% |
| 1570 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 1571 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 1.74 mg | 10% |
| 1572 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 1573 | McDONALD'S, BIG BREAKFAST | Fast Foods | 1.74 mg | 10% |
| 1574 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 1.74 mg | 10% |
| 1575 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.74 mg | 10% |
| 1576 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 1.74 mg | 10% |
| 1577 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 1.74 mg | 10% |
| 1578 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.74 mg | 10% |
| 1579 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 1.74 mg | 10% |
| 1580 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 1.73 mg | 10% |
| 1581 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 1.73 mg | 10% |
| 1582 | Beans, baked, canned, with franks | Legumes and Legume Products | 1.73 mg | 10% |
| 1583 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 1.73 mg | 10% |
| 1584 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 1.73 mg | 10% |
| 1585 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 1.72 mg | 10% |
| 1586 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.72 mg | 10% |
| 1587 | Gravy, brown, dry | Soups, Sauces, and Gravies | 1.72 mg | 10% |
| 1588 | Pancakes, blueberry, prepared from recipe | Baked Products | 1.72 mg | 10% |
| 1589 | PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 1.71 mg | 10% |
| 1590 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust | Fast Foods | 1.71 mg | 10% |
| 1591 | Pancakes, plain, reduced fat | Baked Products | 1.71 mg | 10% |
| 1592 | Candies, milk chocolate coated raisins | Sweets | 1.71 mg | 10% |
| 1593 | Egg, whole, raw, frozen, salted, pasteurized | Dairy and Egg Products | 1.71 mg | 10% |
| 1594 | Candies, confectioner's coating, peanut butter | Sweets | 1.70 mg | 9% |
| 1595 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 1.70 mg | 9% |
| 1596 | Candies, chocolate covered, caramel with nuts | Sweets | 1.70 mg | 9% |
| 1597 | Litchis, dried | Fruits and Fruit Juices | 1.70 mg | 9% |
| 1598 | Garlic, raw | Vegetables and Vegetable Products | 1.70 mg | 9% |
| 1599 | Snacks, cornnuts, barbecue-flavor | Snacks | 1.70 mg | 9% |
| 1600 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 1.70 mg | 9% |
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