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 2201–2250 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 0.68 mg | 4% |
| 2202 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 0.68 mg | 4% |
| 2203 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 0.68 mg | 4% |
| 2204 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2205 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2206 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2207 | Tomato products, canned, sauce with tomato tidbits | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2208 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2209 | Cheese food, imitation | Dairy and Egg Products | 0.68 mg | 4% |
| 2210 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 0.67 mg | 4% |
| 2211 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 4% |
| 2212 | Candies, bars, 3 Musketeers | Sweets | 0.67 mg | 4% |
| 2213 | Dessert, frozen, pop, with artificial sweetener | Sweets | 0.67 mg | 4% |
| 2214 | Dessert, frozen, POPSICLE pop (orange, cherry, grape), sugar free | Sweets | 0.67 mg | 4% |
| 2215 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 0.67 mg | 4% |
| 2216 | Poutine | Mixed Dishes | 0.67 mg | 4% |
| 2217 | Plantain, green, fried | Fruits and fruit juices | 0.67 mg | 4% |
| 2218 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2219 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 0.66 mg | 4% |
| 2220 | Cereal, hot, oats, porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers | Breakfast cereals | 0.66 mg | 4% |
| 2221 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2222 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2223 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2224 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2225 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2226 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2227 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2228 | Cheese, feta | Dairy and Egg Products | 0.65 mg | 4% |
| 2229 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.65 mg | 4% |
| 2230 | Raspberry, frozen, sweetened | Fruits and fruit juices | 0.65 mg | 4% |
| 2231 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2232 | Potato salad, homemade | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2233 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2234 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2235 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2236 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2237 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 0.65 mg | 4% |
| 2238 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 0.65 mg | 4% |
| 2239 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2240 | Raspberry, wild, raw | Fruits and fruit juices | 0.64 mg | 4% |
| 2241 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 0.64 mg | 4% |
| 2242 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 0.64 mg | 4% |
| 2243 | Cherry, sour, canned, water pack, drained | Fruits and fruit juices | 0.64 mg | 4% |
| 2244 | Cheese, caraway | Dairy and Egg Products | 0.64 mg | 4% |
| 2245 | Soup, cream, asparagus, canned, condensed | Soups, Sauces and Gravies | 0.64 mg | 4% |
| 2246 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 0.64 mg | 4% |
| 2247 | Loganberry, frozen | Fruits and fruit juices | 0.64 mg | 4% |
| 2248 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2249 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2250 | Coffee cake, cheese | Baked Products | 0.64 mg | 4% |
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