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 2351–2400 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2351 | Tomato products, canned, sauce, with mushrooms | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 2352 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 2353 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 2354 | Oat bran, cooked | Cereal Grains and Pasta | 0.88 mg | 5% |
| 2355 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 2356 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 2357 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 2358 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 2359 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 2360 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 2361 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 2362 | Poi | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 2363 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.88 mg | 5% |
| 2364 | Whey, sweet, dried | Dairy and Egg Products | 0.88 mg | 5% |
| 2365 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.88 mg | 5% |
| 2366 | Figs, dried, stewed | Fruits and Fruit Juices | 0.88 mg | 5% |
| 2367 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 0.87 mg | 5% |
| 2368 | Cheese, parmesan, shredded | Dairy and Egg Products | 0.87 mg | 5% |
| 2369 | Vitasoy USA Nasoya, Lite Silken Tofu | Legumes and Legume Products | 0.87 mg | 5% |
| 2370 | Pickle relish, sweet | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 2371 | Potatoes, french fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 2372 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 2373 | Restaurant, Mexican, cheese tamales | Restaurant Foods | 0.87 mg | 5% |
| 2374 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 2375 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 2376 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 2377 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 2378 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 0.87 mg | 5% |
| 2379 | Babyfood, juice, prune and orange | Baby Foods | 0.87 mg | 5% |
| 2380 | Kumquats, raw | Fruits and Fruit Juices | 0.86 mg | 5% |
| 2381 | Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies | Sweets | 0.86 mg | 5% |
| 2382 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 2383 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 2384 | Peppers, serrano, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 2385 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.86 mg | 5% |
| 2386 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 2387 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 2388 | Candies, MARS SNACKFOOD US, SNICKERS Almond bar | Sweets | 0.85 mg | 5% |
| 2389 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.85 mg | 5% |
| 2390 | Candies, REESE'S BITES | Sweets | 0.85 mg | 5% |
| 2391 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.85 mg | 5% |
| 2392 | Ice creams, BREYERS, All Natural Light French Chocolate | Sweets | 0.85 mg | 5% |
| 2393 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 0.85 mg | 5% |
| 2394 | Snacks, M&M MARS, KUDOS Whole Grain Bar, M&M's milk chocolate | Snacks | 0.85 mg | 5% |
| 2395 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 0.85 mg | 5% |
| 2396 | SILK Vanilla soy yogurt (single serving size) | Legumes and Legume Products | 0.85 mg | 5% |
| 2397 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 0.84 mg | 5% |
| 2398 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.84 mg | 5% |
| 2399 | Sesbania flower, raw | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 2400 | APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu | Restaurant Foods | 0.84 mg | 5% |
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