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 2301–2350 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.60 mg | 3% |
| 2302 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 0.60 mg | 3% |
| 2303 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 0.60 mg | 3% |
| 2304 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.60 mg | 3% |
| 2305 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 0.60 mg | 3% |
| 2306 | Fast foods, side dish, corn on the cob with butter | Fast Foods | 0.60 mg | 3% |
| 2307 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2308 | Salad dressing, sesame seed, regular | Fats and Oils | 0.60 mg | 3% |
| 2309 | Zwieback | Babyfoods | 0.60 mg | 3% |
| 2310 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2311 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 0.60 mg | 3% |
| 2312 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 0.59 mg | 3% |
| 2313 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.59 mg | 3% |
| 2314 | Yogourt, soy, fruit flavoured | Dairy and Egg Products | 0.59 mg | 3% |
| 2315 | Cheese, Mexican blend | Dairy and Egg Products | 0.59 mg | 3% |
| 2316 | Yogourt, soy, vanilla flavoured | Dairy and Egg Products | 0.59 mg | 3% |
| 2317 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 0.59 mg | 3% |
| 2318 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2319 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2320 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2321 | Parsnip, raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2322 | Candies, nougat, with almonds | Sweets | 0.59 mg | 3% |
| 2323 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2324 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 0.59 mg | 3% |
| 2325 | Soup, mixed vegetable (with pasta), ready-to-serve | Soups, Sauces and Gravies | 0.58 mg | 3% |
| 2326 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.58 mg | 3% |
| 2327 | Plantain, cooked | Fruits and fruit juices | 0.58 mg | 3% |
| 2328 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2329 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2330 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2331 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2332 | Pie, egg custard, commercial | Baked Products | 0.58 mg | 3% |
| 2333 | Salad dressing, french, fat free | Fats and Oils | 0.58 mg | 3% |
| 2334 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2335 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 2336 | Blueberry, wild, frozen | Fruits and fruit juices | 0.58 mg | 3% |
| 2337 | Salad, Greek, homemade | Mixed Dishes | 0.58 mg | 3% |
| 2338 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 0.58 mg | 3% |
| 2339 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2340 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2341 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2342 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 0.57 mg | 3% |
| 2343 | Macaroni and cheese, frozen | Mixed Dishes | 0.57 mg | 3% |
| 2344 | Soup, cream, celery, canned, condensed | Soups, Sauces and Gravies | 0.57 mg | 3% |
| 2345 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2346 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2347 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2348 | Radicchio, raw | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2349 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 2350 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 0.57 mg | 3% |
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