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 2501–2550 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 2502 | Eggplant, pickled | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 2503 | Purslane, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 2504 | Candies, coconut bar, not chocolate covered | Sweets | 0.77 mg | 4% |
| 2505 | DIGIORNO Pizza, cheese topping, rising crust, frozen, baked | Fast Foods | 0.77 mg | 4% |
| 2506 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 2507 | Cheese, romano | Dairy and Egg Products | 0.77 mg | 4% |
| 2508 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 0.77 mg | 4% |
| 2509 | Cheese, colby | Dairy and Egg Products | 0.76 mg | 4% |
| 2510 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.76 mg | 4% |
| 2511 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.76 mg | 4% |
| 2512 | Sweet rolls, cheese | Baked Products | 0.76 mg | 4% |
| 2513 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 0.76 mg | 4% |
| 2514 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.76 mg | 4% |
| 2515 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 0.76 mg | 4% |
| 2516 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 2517 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.76 mg | 4% |
| 2518 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 2519 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 2520 | Snacks, fruit leather, pieces | Sweets | 0.75 mg | 4% |
| 2521 | Tamarind nectar, canned | Fruits and Fruit Juices | 0.75 mg | 4% |
| 2522 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.75 mg | 4% |
| 2523 | Plantains, green, raw | Fruits and Fruit Juices | 0.75 mg | 4% |
| 2524 | Snacks, fruit leather, pieces, with vitamin C | Snacks | 0.75 mg | 4% |
| 2525 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 0.75 mg | 4% |
| 2526 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 2527 | Fast foods, nachos, with cheese | Fast Foods | 0.75 mg | 4% |
| 2528 | TACO BELL, Nachos | Fast Foods | 0.75 mg | 4% |
| 2529 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 2530 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 2531 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 2532 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Chocolate Cone | Sweets | 0.75 mg | 4% |
| 2533 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 0.75 mg | 4% |
| 2534 | MORI-NU, Tofu, silken, lite firm | Legumes and Legume Products | 0.75 mg | 4% |
| 2535 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.75 mg | 4% |
| 2536 | Danish pastry, lemon, unenriched | Baked Products | 0.75 mg | 4% |
| 2537 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.75 mg | 4% |
| 2538 | Bread, french or vienna, whole wheat | Baked Products | 0.75 mg | 4% |
| 2539 | Danish pastry, raspberry, unenriched | Baked Products | 0.75 mg | 4% |
| 2540 | Beverages, tea, instant, lemon, unsweetened | Beverages | 0.75 mg | 4% |
| 2541 | Beverages, chocolate malt, powder, prepared with fat free milk | Beverages | 0.74 mg | 4% |
| 2542 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 0.74 mg | 4% |
| 2543 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 2544 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 2545 | Syrups, table blends, corn, refiner, and sugar | Sweets | 0.74 mg | 4% |
| 2546 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.74 mg | 4% |
| 2547 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 0.74 mg | 4% |
| 2548 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 2549 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 0.74 mg | 4% |
| 2550 | DENNY'S, onion rings | Restaurant Foods | 0.74 mg | 4% |
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