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 2801–2850 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2801 | BURGER KING, french toast sticks | Fast Foods | 1.92 mg | 11% | USDA_SR |
| 2802 | Fast foods, french toast sticks | Fast Foods | 1.92 mg | 11% | USDA_SR |
| 2803 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 1.92 mg | 11% | USDA_SR |
| 2804 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 1.92 mg | 11% | USDA_SR |
| 2805 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 1.92 mg | 11% | USDA_SR |
| 2806 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 1.92 mg | 11% | USDA_SR |
| 2807 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 1.92 mg | 11% | USDA_SR |
| 2808 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 1.92 mg | 11% | CNF |
| 2809 | Fast foods, breakfast, french toast sticks | Fast Foods | 1.92 mg | 11% | CNF |
| 2810 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 1.92 mg | 11% | CNF |
| 2811 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 1.92 mg | 11% | CNF |
| 2812 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 1.91 mg | 11% | USDA_SR |
| 2813 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 1.91 mg | 11% | CNF |
| 2814 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 1.90 mg | 11% | USDA_SR |
| 2815 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 1.90 mg | 11% | USDA_SR |
| 2816 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 1.90 mg | 11% | USDA_SR |
| 2817 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 1.90 mg | 11% | USDA_SR |
| 2818 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 1.90 mg | 11% | USDA_SR |
| 2819 | Cheese, goat, soft type | Dairy and Egg Products | 1.90 mg | 11% | USDA_SR |
| 2820 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 1.90 mg | 11% | USDA_SR |
| 2821 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 1.90 mg | 11% | USDA_SR |
| 2822 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.90 mg | 11% | USDA_SR |
| 2823 | BURGER KING, CROISSAN'WICH with Egg and Cheese | Fast Foods | 1.90 mg | 11% | USDA_SR |
| 2824 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 1.90 mg | 11% | USDA_SR |
| 2825 | Candies, sugar-coated almonds | Sweets | 1.90 mg | 11% | USDA_SR |
| 2826 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 1.90 mg | 11% | USDA_SR |
| 2827 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.90 mg | 11% | USDA_SR |
| 2828 | Peanut butter, reduced sodium | Legumes and Legume Products | 1.90 mg | 11% | USDA_SR |
| 2829 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 1.90 mg | 11% | USDA_SR |
| 2830 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 1.90 mg | 11% | USDA_SR |
| 2831 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.90 mg | 11% | USDA_SR |
| 2832 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.90 mg | 11% | CNF |
| 2833 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 1.90 mg | 11% | CNF |
| 2834 | Candies, sugar-coated almonds | Sweets | 1.90 mg | 11% | CNF |
| 2835 | Peanut butter, reduced sodium | Legumes and Legume Products | 1.90 mg | 11% | CNF |
| 2836 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.90 mg | 11% | CNF |
| 2837 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 1.90 mg | 11% | CNF |
| 2838 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 1.90 mg | 11% | CNF |
| 2839 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 1.90 mg | 11% | CNF |
| 2840 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 1.90 mg | 11% | CNF |
| 2841 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 1.90 mg | 11% | CNF |
| 2842 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 1.90 mg | 11% | CNF |
| 2843 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 1.90 mg | 11% | CNF |
| 2844 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 1.90 mg | 11% | CNF |
| 2845 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 1.90 mg | 11% | CNF |
| 2846 | Snack, Mixed Berry Bar | Snacks | 1.89 mg | 10% | USDA_SR |
| 2847 | Egg, whole, cooked, fried | Dairy and Egg Products | 1.89 mg | 10% | USDA_SR |
| 2848 | Bread, wheat, sprouted | Baked Products | 1.89 mg | 10% | USDA_SR |
| 2849 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 1.89 mg | 10% | USDA_SR |
| 2850 | Indien, samosa, vegetarian | Mixed Dishes | 1.89 mg | 10% | CNF |
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