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 1801–1850 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Candies, chocolate covered, low sugar or low calorie | Sweets | 1.45 mg | 8% |
| 1802 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 1.45 mg | 8% |
| 1803 | Cookies, oatmeal, reduced fat | Baked Products | 1.45 mg | 8% |
| 1804 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 1.45 mg | 8% |
| 1805 | Refried beans, canned, traditional style | Legumes and Legume Products | 1.44 mg | 8% |
| 1806 | Cookies, fortune | Baked Products | 1.44 mg | 8% |
| 1807 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 1.44 mg | 8% |
| 1808 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.44 mg | 8% |
| 1809 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 1.43 mg | 8% |
| 1810 | Snacks, potato chips, lightly salted | Snacks | 1.43 mg | 8% |
| 1811 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 1.43 mg | 8% |
| 1812 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 1.43 mg | 8% |
| 1813 | Frostings, chocolate, creamy, ready-to-eat | Sweets | 1.42 mg | 8% |
| 1814 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 1.42 mg | 8% |
| 1815 | Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk | Beverages | 1.42 mg | 8% |
| 1816 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.41 mg | 8% |
| 1817 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 1.41 mg | 8% |
| 1818 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 1.41 mg | 8% |
| 1819 | Restaurant, Chinese, egg rolls, assorted | Restaurant Foods | 1.41 mg | 8% |
| 1820 | Frankfurter, meatless | Legumes and Legume Products | 1.41 mg | 8% |
| 1821 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 1.41 mg | 8% |
| 1822 | George Weston Bakeries, Thomas English Muffins | Baked Products | 1.40 mg | 8% |
| 1823 | Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor | Snacks | 1.40 mg | 8% |
| 1824 | Snacks, corn cakes | Snacks | 1.40 mg | 8% |
| 1825 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 1.40 mg | 8% |
| 1826 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.40 mg | 8% |
| 1827 | Brussels sprouts, raw | Vegetables and Vegetable Products | 1.40 mg | 8% |
| 1828 | Snacks, corn cakes, very low sodium | Snacks | 1.40 mg | 8% |
| 1829 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 1.40 mg | 8% |
| 1830 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 1.40 mg | 8% |
| 1831 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 1.40 mg | 8% |
| 1832 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.40 mg | 8% |
| 1833 | Bread, pita, white, unenriched | Baked Products | 1.40 mg | 8% |
| 1834 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 1.40 mg | 8% |
| 1835 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 1.40 mg | 8% |
| 1836 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.40 mg | 8% |
| 1837 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 1.40 mg | 8% |
| 1838 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.40 mg | 8% |
| 1839 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 1.39 mg | 8% |
| 1840 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 1.39 mg | 8% |
| 1841 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 1.39 mg | 8% |
| 1842 | Snacks, tortilla chips, ranch-flavor | Snacks | 1.38 mg | 8% |
| 1843 | Potato flour | Vegetables and Vegetable Products | 1.38 mg | 8% |
| 1844 | Cinnamon buns, frosted (includes honey buns) | Baked Products | 1.37 mg | 8% |
| 1845 | Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed | Baby Foods | 1.37 mg | 8% |
| 1846 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 1.37 mg | 8% |
| 1847 | Cherries, sour, red, canned, water pack, solids and liquids | Fruits and Fruit Juices | 1.37 mg | 8% |
| 1848 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 1.36 mg | 8% |
| 1849 | Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milk | Beverages | 1.36 mg | 8% |
| 1850 | Cake, snack cakes, creme-filled, sponge | Baked Products | 1.36 mg | 8% |
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