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 2251–2300 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2251 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 0.64 mg | 4% |
| 2252 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2253 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2254 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 2255 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 2256 | Cheesecake, commercial | Baked Products | 0.63 mg | 4% |
| 2257 | Candies, bars, Baby Ruth | Sweets | 0.63 mg | 4% |
| 2258 | Grains, millet, cooked | Cereals, Grains and Pasta | 0.63 mg | 4% |
| 2259 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 0.63 mg | 4% |
| 2260 | Cream, substitute, flavoured, powdered | Dairy and Egg Products | 0.63 mg | 4% |
| 2261 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 2262 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2263 | Mozzarella sticks, fried | Mixed Dishes | 0.62 mg | 3% |
| 2264 | Soup, cheddar cheese, canned, condensed | Soups, Sauces and Gravies | 0.62 mg | 3% |
| 2265 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.62 mg | 3% |
| 2266 | Apricot, canned whole no skin, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.62 mg | 3% |
| 2267 | Blackberry, raw | Fruits and fruit juices | 0.62 mg | 3% |
| 2268 | Okra (gumbo), raw | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2269 | Tomatillo, raw | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2270 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2271 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2272 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 0.62 mg | 3% |
| 2273 | Fast foods, mexican, tostada with guacamole | Fast Foods | 0.62 mg | 3% |
| 2274 | Soup, NISSIN, OODLES OF NOODLES TOP RAMEN ramen noodles, oriental flavour, dry, water added | Soups, Sauces and Gravies | 0.62 mg | 3% |
| 2275 | Jam type spread, Double Fruit | Sweets | 0.62 mg | 3% |
| 2276 | Avocado, raw, california | Fruits and fruit juices | 0.61 mg | 3% |
| 2277 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2278 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2279 | Sweet potato, raw | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2280 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2281 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2282 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2283 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2284 | Pie, lemon meringue, commercial | Baked Products | 0.61 mg | 3% |
| 2285 | Dessert, frozen, light ice cream, soft serve, blended with cookie pieces | Sweets | 0.61 mg | 3% |
| 2286 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2287 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 0.60 mg | 3% |
| 2288 | Salad dressing, russian, commercial, regular | Fats and Oils | 0.60 mg | 3% |
| 2289 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 0.60 mg | 3% |
| 2290 | Gravy, au jus, canned | Soups, Sauces and Gravies | 0.60 mg | 3% |
| 2291 | Lemon, raw, without peel | Fruits and fruit juices | 0.60 mg | 3% |
| 2292 | Lime, raw | Fruits and fruit juices | 0.60 mg | 3% |
| 2293 | Plantain, raw | Fruits and fruit juices | 0.60 mg | 3% |
| 2294 | Soursop, raw | Fruits and fruit juices | 0.60 mg | 3% |
| 2295 | Sugar-apple, raw | Fruits and fruit juices | 0.60 mg | 3% |
| 2296 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2297 | Ginger root, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2298 | Taro shoots, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2299 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2300 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 0.60 mg | 3% |
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