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 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 1.10 mg | 6% |
| 2102 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 1.10 mg | 6% |
| 2103 | Blueberries, wild, frozen (Alaska Native) | American Indian/Alaska Native Foods | 1.10 mg | 6% |
| 2104 | Turnip greens, raw | Vegetables and Vegetable Products | 1.10 mg | 6% |
| 2105 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched | Snacks | 1.10 mg | 6% |
| 2106 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 1.10 mg | 6% |
| 2107 | Ice cream cookie sandwich | Dairy and Egg Products | 1.10 mg | 6% |
| 2108 | Vitasoy USA Organic Nasoya, Soft Tofu | Legumes and Legume Products | 1.10 mg | 6% |
| 2109 | Cake, cherry fudge with chocolate frosting | Baked Products | 1.10 mg | 6% |
| 2110 | Croissants, apple | Baked Products | 1.10 mg | 6% |
| 2111 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 1.09 mg | 6% |
| 2112 | Butter, light, stick, without salt | Fats and Oils | 1.09 mg | 6% |
| 2113 | Butter, light, stick, with salt | Fats and Oils | 1.09 mg | 6% |
| 2114 | Candies, CARAMELLO Candy Bar | Sweets | 1.09 mg | 6% |
| 2115 | Cowpeas, leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2116 | Cowpeas, leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2117 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 1.09 mg | 6% |
| 2118 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2119 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2120 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2121 | Winged beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2122 | Winged bean, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2123 | Raspberries, puree, seedless | Fruits and Fruit Juices | 1.08 mg | 6% |
| 2124 | Salad dressing, caesar dressing, regular | Fats and Oils | 1.08 mg | 6% |
| 2125 | Couscous, dry | Cereal Grains and Pasta | 1.08 mg | 6% |
| 2126 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 1.08 mg | 6% |
| 2127 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 1.08 mg | 6% |
| 2128 | Babyfood, vegetables, green beans, junior | Baby Foods | 1.08 mg | 6% |
| 2129 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.08 mg | 6% |
| 2130 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 1.08 mg | 6% |
| 2131 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.08 mg | 6% |
| 2132 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 1.07 mg | 6% |
| 2133 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 1.07 mg | 6% |
| 2134 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 1.07 mg | 6% |
| 2135 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 1.07 mg | 6% |
| 2136 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 1.06 mg | 6% |
| 2137 | Tofu yogurt | Legumes and Legume Products | 1.06 mg | 6% |
| 2138 | Candies, KRACKEL Chocolate Bar | Sweets | 1.06 mg | 6% |
| 2139 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 1.06 mg | 6% |
| 2140 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.06 mg | 6% |
| 2141 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 1.06 mg | 6% |
| 2142 | Tomatoes, red, ripe, cooked, stewed | Vegetables and Vegetable Products | 1.06 mg | 6% |
| 2143 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 1.06 mg | 6% |
| 2144 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 1.06 mg | 6% |
| 2145 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 1.05 mg | 6% |
| 2146 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 1.05 mg | 6% |
| 2147 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 1.05 mg | 6% |
| 2148 | Toppings, nuts in syrup | Sweets | 1.05 mg | 6% |
| 2149 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 1.05 mg | 6% |
| 2150 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 1.04 mg | 6% |
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