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 2051–2100 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2052 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2053 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2054 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2055 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2056 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2057 | Pepper, sweet, green, canned, solids and liquid | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2058 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2059 | Radish, white icicle, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2060 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2061 | Pumpkin, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2062 | Beets, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2063 | Juice drink, citrus fruit, frozen concentrate | Beverages | 0.80 mg | 4% |
| 2064 | Juice drink, fruit punch, frozen concentrate | Beverages | 0.80 mg | 4% |
| 2065 | Pie, coconut cream, commercial | Baked Products | 0.80 mg | 4% |
| 2066 | Pie, coconut custard, commercial | Baked Products | 0.80 mg | 4% |
| 2067 | Snacks, fruit leather, bar | Snacks | 0.80 mg | 4% |
| 2068 | Candies, caramels, chocolate flavour roll | Sweets | 0.80 mg | 4% |
| 2069 | Snacks, potato chips, dried potatoes, plain | Snacks | 0.80 mg | 4% |
| 2070 | Candied foods, citron | Sweets | 0.80 mg | 4% |
| 2071 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 0.80 mg | 4% |
| 2072 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 0.80 mg | 4% |
| 2073 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 0.80 mg | 4% |
| 2074 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 0.80 mg | 4% |
| 2075 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 0.80 mg | 4% |
| 2076 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 0.80 mg | 4% |
| 2077 | Snacks, potato chips, white, restructured, baked | Snacks | 0.80 mg | 4% |
| 2078 | Sweets, pie fillings, blueberry, canned | Sweets | 0.80 mg | 4% |
| 2079 | Sourdock (sorrel), native, young leaves | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2080 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 2081 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2082 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2083 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2084 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2085 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2086 | Nuts, acorns, raw | Nuts and Seeds | 0.79 mg | 4% |
| 2087 | Candies, bars, Butterfinger | Sweets | 0.79 mg | 4% |
| 2088 | Tofu, silken, light, extra firm | Legumes and Legume Products | 0.79 mg | 4% |
| 2089 | Soup, pea, green, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.79 mg | 4% |
| 2090 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 2091 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 0.79 mg | 4% |
| 2092 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 0.79 mg | 4% |
| 2093 | Sapote, mamey, raw | Fruits and fruit juices | 0.78 mg | 4% |
| 2094 | Potato, flesh, raw | Vegetables and Vegetable Products | 0.78 mg | 4% |
| 2095 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 0.78 mg | 4% |
| 2096 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 0.78 mg | 4% |
| 2097 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 0.78 mg | 4% |
| 2098 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.78 mg | 4% |
| 2099 | Cheese, romano | Dairy and Egg Products | 0.77 mg | 4% |
| 2100 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 4% |
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