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 2751–2800 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2751 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2752 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2753 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2754 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 2755 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 0.61 mg | 3% |
| 2756 | Avocados, raw, California | Fruits and Fruit Juices | 0.61 mg | 3% |
| 2757 | Light Ice Cream, soft serve, blended with cookie pieces | Fast Foods | 0.61 mg | 3% |
| 2758 | Pie, lemon meringue, commercially prepared | Baked Products | 0.61 mg | 3% |
| 2759 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 0.61 mg | 3% |
| 2760 | Babyfood, macaroni and cheese, toddler | Baby Foods | 0.60 mg | 3% |
| 2761 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 0.60 mg | 3% |
| 2762 | Cake, pound, commercially prepared, other than all butter, unenriched | Baked Products | 0.60 mg | 3% |
| 2763 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 0.60 mg | 3% |
| 2764 | Sea cucumber, yane (Alaska Native) | American Indian/Alaska Native Foods | 0.60 mg | 3% |
| 2765 | Lemons, raw, without peel | Fruits and Fruit Juices | 0.60 mg | 3% |
| 2766 | Soursop, raw | Fruits and Fruit Juices | 0.60 mg | 3% |
| 2767 | Limes, raw | Fruits and Fruit Juices | 0.60 mg | 3% |
| 2768 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 0.60 mg | 3% |
| 2769 | Taro shoots, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2770 | Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 | Sweets | 0.60 mg | 3% |
| 2771 | Wild rice, cooked | Cereal Grains and Pasta | 0.60 mg | 3% |
| 2772 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 0.60 mg | 3% |
| 2773 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2774 | Ginger root, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2775 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2776 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2777 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.60 mg | 3% |
| 2778 | Yambean (jicama), raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2779 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 2780 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.60 mg | 3% |
| 2781 | Candies, NESTLE, BUTTERFINGER Crisp | Sweets | 0.60 mg | 3% |
| 2782 | Salad dressing, russian dressing | Fats and Oils | 0.60 mg | 3% |
| 2783 | Salad dressing, sesame seed dressing, regular | Fats and Oils | 0.60 mg | 3% |
| 2784 | Salad dressing, russian dressing, low calorie | Fats and Oils | 0.60 mg | 3% |
| 2785 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 0.60 mg | 3% |
| 2786 | Cheese food, pasteurized process, swiss | Dairy and Egg Products | 0.60 mg | 3% |
| 2787 | Ice cream, light, soft serve, chocolate | Dairy and Egg Products | 0.60 mg | 3% |
| 2788 | Zwieback | Baby Foods | 0.60 mg | 3% |
| 2789 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 0.59 mg | 3% |
| 2790 | Nopales, raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2791 | Candies, nougat, with almonds | Sweets | 0.59 mg | 3% |
| 2792 | Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2793 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2794 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 0.59 mg | 3% |
| 2795 | Parsnips, raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 2796 | Ice creams, BREYERS, No Sugar Added, Chocolate Caramel | Sweets | 0.59 mg | 3% |
| 2797 | Cheese, Mexican blend | Dairy and Egg Products | 0.59 mg | 3% |
| 2798 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.59 mg | 3% |
| 2799 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 0.59 mg | 3% |
| 2800 | Cream substitute, flavored, liquid | Dairy and Egg Products | 0.59 mg | 3% |
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