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 1851–1900 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Candies, bars, Kit Kat wafer bar | Sweets | 1.00 mg | 6% |
| 1852 | Cranberry (lingonberry), wild, raw | Fruits and fruit juices | 1.00 mg | 6% |
| 1853 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 1.00 mg | 6% |
| 1854 | Spaghetti with cream sauce | Mixed Dishes | 0.99 mg | 6% |
| 1855 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.99 mg | 6% |
| 1856 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.99 mg | 6% |
| 1857 | Grape, thompson seedless, canned, water pack, solids and liquid | Fruits and fruit juices | 0.98 mg | 5% |
| 1858 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 1859 | Potato, hashed brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 1860 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 1861 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 0.98 mg | 5% |
| 1862 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 1863 | Vermicelli, made from soy, cooked | Legumes and Legume Products | 0.98 mg | 5% |
| 1864 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 1865 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 1866 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 0.98 mg | 5% |
| 1867 | Snacks, plantain chips | Snacks | 0.97 mg | 5% |
| 1868 | Salad, taco, with salsa, homemade | Mixed Dishes | 0.97 mg | 5% |
| 1869 | Cereal, hot, 9 grain, prepared, Rogers | Breakfast cereals | 0.97 mg | 5% |
| 1870 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 0.97 mg | 5% |
| 1871 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 0.97 mg | 5% |
| 1872 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 0.97 mg | 5% |
| 1873 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 0.97 mg | 5% |
| 1874 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.97 mg | 5% |
| 1875 | Candies, bars, peanut | Sweets | 0.97 mg | 5% |
| 1876 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.96 mg | 5% |
| 1877 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.96 mg | 5% |
| 1878 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.96 mg | 5% |
| 1879 | Sweets, syrups, malt | Sweets | 0.96 mg | 5% |
| 1880 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.96 mg | 5% |
| 1881 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougat | Sweets | 0.96 mg | 5% |
| 1882 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 0.96 mg | 5% |
| 1883 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.96 mg | 5% |
| 1884 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 0.96 mg | 5% |
| 1885 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 1886 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 1887 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 0.95 mg | 5% |
| 1888 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 0.95 mg | 5% |
| 1889 | Babyfood, snack, biscuit, rice | Babyfoods | 0.95 mg | 5% |
| 1890 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 1891 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 1892 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.95 mg | 5% |
| 1893 | Cheese, parmesan, low sodium | Dairy and Egg Products | 0.95 mg | 5% |
| 1894 | Cereal, hot, oats, Quick: Robin Hood, prepared, Robin Hood | Breakfast cereals | 0.95 mg | 5% |
| 1895 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 0.94 mg | 5% |
| 1896 | Grape, thompson seedless, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.94 mg | 5% |
| 1897 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 1898 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 1899 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 1900 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 5% |
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