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 2851–2900 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2851 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 1.89 mg | 10% | CNF |
| 2852 | Nuts, macadamia nuts, raw | Nut and Seed Products | 1.88 mg | 10% | USDA_FF |
| 2853 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar | Snacks | 1.88 mg | 10% | USDA_SR |
| 2854 | Cheese, goat, hard type | Dairy and Egg Products | 1.88 mg | 10% | USDA_SR |
| 2855 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 1.88 mg | 10% | USDA_SR |
| 2856 | Currants, zante, dried | Fruits and Fruit Juices | 1.88 mg | 10% | USDA_SR |
| 2857 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 1.88 mg | 10% | USDA_SR |
| 2858 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 1.88 mg | 10% | USDA_SR |
| 2859 | Epazote, raw | Vegetables and Vegetable Products | 1.88 mg | 10% | USDA_SR |
| 2860 | Cookie, oatmeal sandwich, cream filling | Baked Products | 1.88 mg | 10% | CNF |
| 2861 | Epazote, raw | Vegetables and Vegetable Products | 1.88 mg | 10% | CNF |
| 2862 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 1.88 mg | 10% | CNF |
| 2863 | Raisin, seedless (sultana) | Fruits and fruit juices | 1.88 mg | 10% | CNF |
| 2864 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 1.88 mg | 10% | CNF |
| 2865 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 1.87 mg | 10% | USDA_SR |
| 2866 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 1.87 mg | 10% | USDA_SR |
| 2867 | Snacks, popcorn, cakes | Snacks | 1.87 mg | 10% | USDA_SR |
| 2868 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 1.87 mg | 10% | CNF |
| 2869 | Snacks, popcorn, cakes | Snacks | 1.87 mg | 10% | CNF |
| 2870 | PIZZA HUT 12" Cheese Pizza, Pan Crust | Fast Foods | 1.86 mg | 10% | USDA_SR |
| 2871 | Seaweed, agar, raw | Vegetables and Vegetable Products | 1.86 mg | 10% | USDA_SR |
| 2872 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 1.86 mg | 10% | USDA_SR |
| 2873 | Sandwich, egg salad, homemade | Mixed Dishes | 1.86 mg | 10% | CNF |
| 2874 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 1.86 mg | 10% | CNF |
| 2875 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 1.86 mg | 10% | CNF |
| 2876 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 1.86 mg | 10% | CNF |
| 2877 | Seaweed, agar, raw | Vegetables and Vegetable Products | 1.86 mg | 10% | CNF |
| 2878 | Peanut butter, creamy | Legumes and Legume Products | 1.85 mg | 10% | USDA_FF |
| 2879 | Cookies, sugar, refrigerated dough | Baked Products | 1.85 mg | 10% | USDA_SR |
| 2880 | Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs | Baked Products | 1.85 mg | 10% | USDA_SR |
| 2881 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 1.85 mg | 10% | USDA_SR |
| 2882 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 1.85 mg | 10% | USDA_SR |
| 2883 | Pie, cherry, prepared from recipe | Baked Products | 1.85 mg | 10% | USDA_SR |
| 2884 | Mulberries, raw | Fruits and Fruit Juices | 1.85 mg | 10% | USDA_SR |
| 2885 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.85 mg | 10% | USDA_SR |
| 2886 | Candies, HERSHEY'S POT OF GOLD Almond Bar | Sweets | 1.85 mg | 10% | USDA_SR |
| 2887 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Mixed Dishes | 1.85 mg | 10% | CNF |
| 2888 | Muffin, carrot, commercial | Baked Products | 1.85 mg | 10% | CNF |
| 2889 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 1.85 mg | 10% | CNF |
| 2890 | Snacks, popcorn, microwave, butter flavour | Snacks | 1.85 mg | 10% | CNF |
| 2891 | Candies, bars, Golden Almond | Sweets | 1.85 mg | 10% | CNF |
| 2892 | Pie, cherry, homemade, 2 crust | Baked Products | 1.85 mg | 10% | CNF |
| 2893 | Cookie, sugar, refrigerated dough | Baked Products | 1.85 mg | 10% | CNF |
| 2894 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 1.85 mg | 10% | CNF |
| 2895 | Mulberry, raw | Fruits and fruit juices | 1.85 mg | 10% | CNF |
| 2896 | Cookies, brownies, prepared from recipe | Baked Products | 1.84 mg | 10% | USDA_SR |
| 2897 | Cookies, sugar, refrigerated dough, baked | Baked Products | 1.84 mg | 10% | USDA_SR |
| 2898 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 1.84 mg | 10% | USDA_SR |
| 2899 | Snacks, potato chips, cheese-flavor | Snacks | 1.84 mg | 10% | USDA_SR |
| 2900 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 1.84 mg | 10% | CNF |
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