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 2951–3000 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 0.50 mg | 3% |
| 2952 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 2953 | Pie, peach | Baked Products | 0.50 mg | 3% |
| 2954 | Whale, bowhead, subcutaneous fat (blubber) (Alaska Native) | American Indian/Alaska Native Foods | 0.50 mg | 3% |
| 2955 | Candies, NESTLE, OH HENRY! Bar | Sweets | 0.50 mg | 3% |
| 2956 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2957 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 0.50 mg | 3% |
| 2958 | Bamboo shoots, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2959 | Mushrooms, white, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2960 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2961 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2962 | Candies, MARS SNACKFOOD US, POP'ABLES MILKY WAY Brand Bite Size Candies | Sweets | 0.50 mg | 3% |
| 2963 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 0.50 mg | 3% |
| 2964 | Potatoes, roasted, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2965 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2966 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 2967 | Salad dressing, mayonnaise, soybean and safflower oil, with salt | Fats and Oils | 0.50 mg | 3% |
| 2968 | Salad dressing, mayonnaise, imitation, milk cream | Fats and Oils | 0.50 mg | 3% |
| 2969 | Salad dressing, mayonnaise, soybean oil, without salt | Fats and Oils | 0.50 mg | 3% |
| 2970 | Soup, cream of celery, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 2971 | Soup, cream of onion, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 2972 | Sauce, cheese sauce mix, dry | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 2973 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 2974 | Acerola juice, raw | Fruits and Fruit Juices | 0.50 mg | 3% |
| 2975 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.49 mg | 3% |
| 2976 | Candies, MARS SNACKFOOD US, MILKY WAY Bar | Sweets | 0.49 mg | 3% |
| 2977 | Candies, REESE'S PIECES Candy | Sweets | 0.49 mg | 3% |
| 2978 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 0.49 mg | 3% |
| 2979 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 0.49 mg | 3% |
| 2980 | Jams and preserves | Sweets | 0.49 mg | 3% |
| 2981 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 2982 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 2983 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 0.49 mg | 3% |
| 2984 | Jams and preserves, apricot | Sweets | 0.49 mg | 3% |
| 2985 | Cheese, parmesan, grated | Dairy and Egg Products | 0.49 mg | 3% |
| 2986 | Soymilk (All flavors), enhanced | Legumes and Legume Products | 0.49 mg | 3% |
| 2987 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.49 mg | 3% |
| 2988 | Pie, cherry, commercially prepared | Baked Products | 0.48 mg | 3% |
| 2989 | Soup, cream of mushroom, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 0.48 mg | 3% |
| 2990 | Blackberry juice, canned | Fruits and Fruit Juices | 0.48 mg | 3% |
| 2991 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 0.48 mg | 3% |
| 2992 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 0.48 mg | 3% |
| 2993 | Sauce, ready-to-serve, pepper or hot | Soups, Sauces, and Gravies | 0.48 mg | 3% |
| 2994 | Cake, yellow, unenriched, dry mix | Baked Products | 0.48 mg | 3% |
| 2995 | SILK Vanilla soy yogurt (family size) | Legumes and Legume Products | 0.48 mg | 3% |
| 2996 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2997 | Jujube, raw | Fruits and Fruit Juices | 0.48 mg | 3% |
| 2998 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2999 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 3000 | Noodles, japanese, soba, cooked | Cereal Grains and Pasta | 0.48 mg | 3% |
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