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 2151–2200 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Shepherd's pie with corn | Mixed Dishes | 0.73 mg | 4% |
| 2152 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2153 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2154 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2155 | Potato, french-fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2156 | Cheese, monterey | Dairy and Egg Products | 0.72 mg | 4% |
| 2157 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 0.72 mg | 4% |
| 2158 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2159 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2160 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2161 | Taro, cooked | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2162 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2163 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2164 | Candies, bars, Snickers | Sweets | 0.72 mg | 4% |
| 2165 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.72 mg | 4% |
| 2166 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.72 mg | 4% |
| 2167 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.72 mg | 4% |
| 2168 | Cheese, monterey, low fat | Dairy and Egg Products | 0.72 mg | 4% |
| 2169 | Meatless, bacon bits | Legumes and Legume Products | 0.72 mg | 4% |
| 2170 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 0.72 mg | 4% |
| 2171 | Vinegar, balsamic | Spices and Herbs | 0.72 mg | 4% |
| 2172 | Custard-apple, raw | Fruits and fruit juices | 0.71 mg | 4% |
| 2173 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 0.71 mg | 4% |
| 2174 | Sweets, sugar, brown | Sweets | 0.71 mg | 4% |
| 2175 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 0.71 mg | 4% |
| 2176 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2177 | Mammy-apple, raw | Fruits and fruit juices | 0.70 mg | 4% |
| 2178 | Quince, raw | Fruits and fruit juices | 0.70 mg | 4% |
| 2179 | Cardoon, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2180 | Celeriac, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2181 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2182 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2183 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2184 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2185 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2186 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2187 | Malted milk, natural flavour, powder | Beverages | 0.70 mg | 4% |
| 2188 | Candies, bars, Nestle Crunch | Sweets | 0.70 mg | 4% |
| 2189 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.70 mg | 4% |
| 2190 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 0.70 mg | 4% |
| 2191 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2192 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2193 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2194 | Raspberry, raw | Fruits and fruit juices | 0.69 mg | 4% |
| 2195 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 2196 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.69 mg | 4% |
| 2197 | Salad dressing, buttermilk, light | Fats and Oils | 0.69 mg | 4% |
| 2198 | Dessert, frozen, ice cream, chocolate, light | Sweets | 0.69 mg | 4% |
| 2199 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 2200 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 0.69 mg | 4% |
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