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 2651–2700 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2651 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.68 mg | 4% |
| 2652 | Frozen novelties, ice type, pop, with low calorie sweetener | Sweets | 0.67 mg | 4% |
| 2653 | Plantains, green, fried | Fruits and Fruit Juices | 0.67 mg | 4% |
| 2654 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 4% |
| 2655 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 0.67 mg | 4% |
| 2656 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.67 mg | 4% |
| 2657 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.67 mg | 4% |
| 2658 | Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops | Sweets | 0.67 mg | 4% |
| 2659 | Babyfood, vegetables, green beans, strained | Baby Foods | 0.67 mg | 4% |
| 2660 | Sauce, enchilada, red, mild, ready to serve | Soups, Sauces, and Gravies | 0.67 mg | 4% |
| 2661 | Sauce, sweet and sour, prepared-from-recipe | Soups, Sauces, and Gravies | 0.67 mg | 4% |
| 2662 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.66 mg | 4% |
| 2663 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2664 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2665 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2666 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2667 | Restaurant, Mexican, cheese enchilada | Restaurant Foods | 0.66 mg | 4% |
| 2668 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2669 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2670 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2671 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 2672 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 0.66 mg | 4% |
| 2673 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 0.65 mg | 4% |
| 2674 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2675 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2676 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2677 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2678 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2679 | Potato salad, home-prepared | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2680 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2681 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 2682 | CHICK-FIL-A, hash browns | Fast Foods | 0.65 mg | 4% |
| 2683 | Salad dressing, italian dressing, reduced fat, without salt | Fats and Oils | 0.65 mg | 4% |
| 2684 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.65 mg | 4% |
| 2685 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 0.65 mg | 4% |
| 2686 | McDONALD'S, Side Salad | Fast Foods | 0.65 mg | 4% |
| 2687 | Cheese, feta | Dairy and Egg Products | 0.65 mg | 4% |
| 2688 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 0.64 mg | 4% |
| 2689 | Cake, coffeecake, cheese | Baked Products | 0.64 mg | 4% |
| 2690 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 2691 | LITTLE CAESARS 14" Cheese Pizza, Thin Crust | Fast Foods | 0.64 mg | 4% |
| 2692 | Cheese, caraway | Dairy and Egg Products | 0.64 mg | 4% |
| 2693 | SILK Raspberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2694 | SILK Peach soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2695 | SILK Black Cherry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2696 | SILK Blueberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2697 | Sauce, barbecue | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 2698 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 2699 | SILK Strawberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2700 | SILK Key Lime soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
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