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 2701–2750 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2701 | SILK Banana-Strawberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 2702 | Cherries, sour, canned, water pack, drained | Fruits and Fruit Juices | 0.64 mg | 4% |
| 2703 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2704 | Carrots, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2705 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.64 mg | 4% |
| 2706 | Loganberries, frozen | Fruits and Fruit Juices | 0.64 mg | 4% |
| 2707 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2708 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2709 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2710 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 2711 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 0.64 mg | 4% |
| 2712 | Soup, cream of asparagus, canned, condensed | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 2713 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.63 mg | 4% |
| 2714 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 2715 | Millet, cooked | Cereal Grains and Pasta | 0.63 mg | 4% |
| 2716 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 2717 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 2718 | Butterbur, canned | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 2719 | Cheese, pasteurized process, American, fortified with vitamin D | Dairy and Egg Products | 0.63 mg | 4% |
| 2720 | Salad dressing, italian dressing, commercial, regular, without salt | Fats and Oils | 0.63 mg | 4% |
| 2721 | Cheese, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 0.63 mg | 4% |
| 2722 | Cream substitute, flavored, powdered | Dairy and Egg Products | 0.63 mg | 4% |
| 2723 | Cake, cheesecake, commercially prepared | Baked Products | 0.63 mg | 4% |
| 2724 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.63 mg | 4% |
| 2725 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 0.62 mg | 3% |
| 2726 | Blackberries, raw | Fruits and Fruit Juices | 0.62 mg | 3% |
| 2727 | Cranberry sauce, jellied, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.62 mg | 3% |
| 2728 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 0.62 mg | 3% |
| 2729 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2730 | Peppers, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2731 | Tomatillos, raw | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2732 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 0.62 mg | 3% |
| 2733 | Okra, raw | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2734 | Hominy, canned, white | Cereal Grains and Pasta | 0.62 mg | 3% |
| 2735 | Hominy, canned, yellow | Cereal Grains and Pasta | 0.62 mg | 3% |
| 2736 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2737 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2738 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 2739 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 0.62 mg | 3% |
| 2740 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 0.62 mg | 3% |
| 2741 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 0.62 mg | 3% |
| 2742 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 0.62 mg | 3% |
| 2743 | Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.62 mg | 3% |
| 2744 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2745 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2746 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2747 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2748 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2749 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2750 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
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