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 3001–3050 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3001 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 3002 | Ice creams, chocolate, light, no sugar added | Sweets | 0.48 mg | 3% |
| 3003 | Potatoes, yellow fleshed, french fried, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 3004 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 3005 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 3006 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 0.48 mg | 3% |
| 3007 | Frozen novelties, juice type, orange | Sweets | 0.47 mg | 3% |
| 3008 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3009 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3010 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3011 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3012 | Yardlong bean, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3013 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3014 | Cornstarch | Cereal Grains and Pasta | 0.47 mg | 3% |
| 3015 | Cabbage, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3016 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3017 | Collards, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3018 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3019 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3020 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 3021 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 0.47 mg | 3% |
| 3022 | Babyfood, cereal, with egg yolks, strained | Baby Foods | 0.47 mg | 3% |
| 3023 | Cheese, mexican, queso anejo | Dairy and Egg Products | 0.47 mg | 3% |
| 3024 | Cake, cheesecake, prepared from mix, no-bake type | Baked Products | 0.47 mg | 3% |
| 3025 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 0.47 mg | 3% |
| 3026 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 0.47 mg | 3% |
| 3027 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 0.46 mg | 3% |
| 3028 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 0.46 mg | 3% |
| 3029 | Alcoholic beverage, wine, table, red | Beverages | 0.46 mg | 3% |
| 3030 | Shake, fast food, vanilla | Beverages | 0.46 mg | 3% |
| 3031 | Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% |
| 3032 | Snacks, Pretzels, gluten- free made with cornstarch and potato flour | Snacks | 0.46 mg | 3% |
| 3033 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.46 mg | 3% |
| 3034 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% |
| 3035 | Frozen yogurts, chocolate | Sweets | 0.46 mg | 3% |
| 3036 | Frozen yogurts, flavors other than chocolate | Sweets | 0.46 mg | 3% |
| 3037 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 3038 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.46 mg | 3% |
| 3039 | Peppers, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 3040 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 3041 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 3042 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 3043 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 3044 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 3045 | Carrot juice, canned | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 3046 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 3047 | Sage Valley, Gluten Free Vanilla Sandwich Cookies | Baked Products | 0.45 mg | 2% |
| 3048 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 3049 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 3050 | Potatoes, yellow fleshed, roasted, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.45 mg | 2% |
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