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 2601–2650 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2601 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added | Sweets | 0.71 mg | 4% |
| 2602 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.71 mg | 4% |
| 2603 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 0.71 mg | 4% |
| 2604 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.71 mg | 4% |
| 2605 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.70 mg | 4% |
| 2606 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.70 mg | 4% |
| 2607 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 0.70 mg | 4% |
| 2608 | Heinz, Weight Watcher, Chocolate Eclair, frozen | Baked Products | 0.70 mg | 4% |
| 2609 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 0.70 mg | 4% |
| 2610 | Quinces, raw | Fruits and Fruit Juices | 0.70 mg | 4% |
| 2611 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2612 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2613 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2614 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2615 | Candies, NESTLE, CRUNCH Bar and Dessert Topping | Sweets | 0.70 mg | 4% |
| 2616 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2617 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2618 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2619 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2620 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2621 | Rice noodles, dry | Cereal Grains and Pasta | 0.70 mg | 4% |
| 2622 | Cloudberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.70 mg | 4% |
| 2623 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2624 | Mammy-apple, (mamey), raw | Fruits and Fruit Juices | 0.70 mg | 4% |
| 2625 | Cardoon, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2626 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2627 | Celeriac, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2628 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2629 | Ice creams, chocolate, light | Sweets | 0.69 mg | 4% |
| 2630 | CRACKER BARREL, steak fries | Restaurant Foods | 0.69 mg | 4% |
| 2631 | Raspberries, raw | Fruits and Fruit Juices | 0.69 mg | 4% |
| 2632 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 0.69 mg | 4% |
| 2633 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 2634 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.69 mg | 4% |
| 2635 | Salad dressing, buttermilk, lite | Fats and Oils | 0.69 mg | 4% |
| 2636 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 2637 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 0.69 mg | 4% |
| 2638 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.69 mg | 4% |
| 2639 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 0.68 mg | 4% |
| 2640 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 0.68 mg | 4% |
| 2641 | Restaurant, Latino, tripe soup | Restaurant Foods | 0.68 mg | 4% |
| 2642 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2643 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2644 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2645 | Candies, MARS SNACKFOOD US, SNICKERS CRUNCHER | Sweets | 0.68 mg | 4% |
| 2646 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 0.68 mg | 4% |
| 2647 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2648 | Tomatoes, red, ripe, cooked, with salt | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2649 | Tomato products, canned, sauce, with tomato tidbits | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 2650 | DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked | Fast Foods | 0.68 mg | 4% |
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