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 1901–1950 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 1.30 mg | 7% |
| 1902 | Beverages, CYTOSPORT, Muscle Milk, ready-to-drink | Beverages | 1.30 mg | 7% |
| 1903 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 1.30 mg | 7% |
| 1904 | Vitasoy USA Organic Nasoya, Tofu Plus Firm | Legumes and Legume Products | 1.30 mg | 7% |
| 1905 | Vitasoy USA Azumaya, Firm Tofu | Legumes and Legume Products | 1.30 mg | 7% |
| 1906 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.29 mg | 7% |
| 1907 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 1.29 mg | 7% |
| 1908 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.29 mg | 7% |
| 1909 | Candies, carob, unsweetened | Sweets | 1.29 mg | 7% |
| 1910 | Puddings, chocolate, dry mix, instant | Sweets | 1.29 mg | 7% |
| 1911 | Candies, praline, prepared-from-recipe | Sweets | 1.29 mg | 7% |
| 1912 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 1.29 mg | 7% |
| 1913 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.29 mg | 7% |
| 1914 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.29 mg | 7% |
| 1915 | Nuts, walnuts, glazed | Nut and Seed Products | 1.29 mg | 7% |
| 1916 | Cheese puffs and twists, corn based, baked, low fat | Snacks | 1.28 mg | 7% |
| 1917 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 1.28 mg | 7% |
| 1918 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.28 mg | 7% |
| 1919 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.28 mg | 7% |
| 1920 | Snacks, potato chips, plain, salted | Snacks | 1.28 mg | 7% |
| 1921 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 1.28 mg | 7% |
| 1922 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 1.28 mg | 7% |
| 1923 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 1.28 mg | 7% |
| 1924 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 1.28 mg | 7% |
| 1925 | Pie, pumpkin, prepared from recipe | Baked Products | 1.27 mg | 7% |
| 1926 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 1.27 mg | 7% |
| 1927 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 1.27 mg | 7% |
| 1928 | Candies, ALMOND JOY Candy Bar | Sweets | 1.27 mg | 7% |
| 1929 | Puddings, chocolate, ready-to-eat | Sweets | 1.27 mg | 7% |
| 1930 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.27 mg | 7% |
| 1931 | Broccoli raab, cooked | Vegetables and Vegetable Products | 1.27 mg | 7% |
| 1932 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 1933 | Potatoes, canned, drained solids, no salt added | Vegetables and Vegetable Products | 1.26 mg | 7% |
| 1934 | Dumpling, potato- or cheese-filled, frozen | Meals, Entrees, and Side Dishes | 1.26 mg | 7% |
| 1935 | Potatoes, canned, drained solids | Vegetables and Vegetable Products | 1.26 mg | 7% |
| 1936 | Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.26 mg | 7% |
| 1937 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 1938 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 1939 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 1940 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 1941 | Beverages, Whey protein powder isolate | Beverages | 1.26 mg | 7% |
| 1942 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.25 mg | 7% |
| 1943 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 1.25 mg | 7% |
| 1944 | Pickle relish, hot dog | Vegetables and Vegetable Products | 1.25 mg | 7% |
| 1945 | Frozen yogurts, chocolate, soft-serve | Sweets | 1.25 mg | 7% |
| 1946 | Snacks, banana chips | Snacks | 1.25 mg | 7% |
| 1947 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 1.25 mg | 7% |
| 1948 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 1.25 mg | 7% |
| 1949 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 1.24 mg | 7% |
| 1950 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 1.24 mg | 7% |
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