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 1701–1750 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Cake, pudding-type, yellow, dry mix | Baked Products | 1.57 mg | 9% |
| 1702 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 1.57 mg | 9% |
| 1703 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 1.57 mg | 9% |
| 1704 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.57 mg | 9% |
| 1705 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.57 mg | 9% |
| 1706 | Candies, sweet chocolate coated fondant | Sweets | 1.56 mg | 9% |
| 1707 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 1.56 mg | 9% |
| 1708 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 1.56 mg | 9% |
| 1709 | Hummus, home prepared | Legumes and Legume Products | 1.56 mg | 9% |
| 1710 | Snacks, granola bites, mixed flavors | Snacks | 1.56 mg | 9% |
| 1711 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 1.56 mg | 9% |
| 1712 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 1.55 mg | 9% |
| 1713 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 1.55 mg | 9% |
| 1714 | Snacks, vegetable chips, made from garden vegetables | Snacks | 1.55 mg | 9% |
| 1715 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 1.55 mg | 9% |
| 1716 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 1.55 mg | 9% |
| 1717 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 1.54 mg | 9% |
| 1718 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 1719 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 1720 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 1721 | Currants, european black, raw | Fruits and Fruit Juices | 1.54 mg | 9% |
| 1722 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 1.53 mg | 8% |
| 1723 | HOUSE FOODS Premium Soft Tofu | Legumes and Legume Products | 1.53 mg | 8% |
| 1724 | Tostada shells, corn | Baked Products | 1.53 mg | 8% |
| 1725 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 1.53 mg | 8% |
| 1726 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 1.52 mg | 8% |
| 1727 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 1728 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 1.52 mg | 8% |
| 1729 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 1.52 mg | 8% |
| 1730 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 1.52 mg | 8% |
| 1731 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 1732 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 1733 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 1734 | Cake, white, prepared from recipe without frosting | Baked Products | 1.52 mg | 8% |
| 1735 | Cookies, brownies, dry mix, sugar free | Baked Products | 1.52 mg | 8% |
| 1736 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 1.52 mg | 8% |
| 1737 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 1.52 mg | 8% |
| 1738 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 1.52 mg | 8% |
| 1739 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 1.51 mg | 8% |
| 1740 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1741 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1742 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1743 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 1744 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 1.51 mg | 8% |
| 1745 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 1746 | Sandwich spread, meatless | Legumes and Legume Products | 1.50 mg | 8% |
| 1747 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 1748 | Candies, HERSHEY'S MILK CHOCOLATE WITH ALMOND BITES | Sweets | 1.50 mg | 8% |
| 1749 | Babyfood, peas and brown rice | Baby Foods | 1.50 mg | 8% |
| 1750 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.50 mg | 8% |
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