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 2101–2150 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Purslane, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 2102 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.77 mg | 4% |
| 2103 | Eggplant, pickled | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 2104 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 2105 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 2106 | Yogourt, soy, fruit flavoured, with added fibre | Dairy and Egg Products | 0.77 mg | 4% |
| 2107 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 2108 | Sweet potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 2109 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 0.76 mg | 4% |
| 2110 | Cheese, colby | Dairy and Egg Products | 0.76 mg | 4% |
| 2111 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 0.76 mg | 4% |
| 2112 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 2113 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 2114 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 2115 | Babyfood, cereal, ready-to-eat, 'O' Shaped with whole milk | Babyfoods | 0.76 mg | 4% |
| 2116 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.75 mg | 4% |
| 2117 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 0.75 mg | 4% |
| 2118 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 2119 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 2120 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 0.75 mg | 4% |
| 2121 | Snacks, fruit leather, pieces | Snacks | 0.75 mg | 4% |
| 2122 | Fast foods, mexican, nachos with cheese | Fast Foods | 0.75 mg | 4% |
| 2123 | Tofu, silken, light, firm | Legumes and Legume Products | 0.75 mg | 4% |
| 2124 | Cereal, hot, Red River, prepared, Robin Hood | Breakfast cereals | 0.75 mg | 4% |
| 2125 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 0.75 mg | 4% |
| 2126 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 2127 | Ravioli, cheese-filled, canned | Mixed Dishes | 0.74 mg | 4% |
| 2128 | Cheese souffle | Mixed Dishes | 0.74 mg | 4% |
| 2129 | Persimmon, japanese, dried | Fruits and fruit juices | 0.74 mg | 4% |
| 2130 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 2131 | Sweets, syrups, table blends, corn, refiner's syrup and sugar | Sweets | 0.74 mg | 4% |
| 2132 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.74 mg | 4% |
| 2133 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.74 mg | 4% |
| 2134 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 0.74 mg | 4% |
| 2135 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 2136 | Salisbury steak in gravy with macaroni and cheese, frozen | Mixed Dishes | 0.74 mg | 4% |
| 2137 | Salad dressing, french, commercial, low calorie | Fats and Oils | 0.73 mg | 4% |
| 2138 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 0.73 mg | 4% |
| 2139 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2140 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2141 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2142 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2143 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2144 | Broccoli, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2145 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2146 | Fast foods, side dish, potato salad | Fast Foods | 0.73 mg | 4% |
| 2147 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2148 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 0.73 mg | 4% |
| 2149 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 2150 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.73 mg | 4% |
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