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 3101–3150 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3101 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 1.67 mg | 9% | USDA_FF |
| 3102 | French toast, prepared from recipe, made with low fat (2%) milk | Baked Products | 1.67 mg | 9% | USDA_SR |
| 3103 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 1.67 mg | 9% | USDA_SR |
| 3104 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 1.67 mg | 9% | USDA_SR |
| 3105 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 1.67 mg | 9% | USDA_SR |
| 3106 | Capers, canned | Spices and Herbs | 1.67 mg | 9% | USDA_SR |
| 3107 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 1.67 mg | 9% | USDA_SR |
| 3108 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 1.67 mg | 9% | USDA_SR |
| 3109 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.67 mg | 9% | USDA_SR |
| 3110 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.67 mg | 9% | USDA_SR |
| 3111 | Potato pancakes | Vegetables and Vegetable Products | 1.67 mg | 9% | USDA_SR |
| 3112 | Spelt, cooked | Cereal Grains and Pasta | 1.67 mg | 9% | USDA_SR |
| 3113 | Water convolvulus,raw | Vegetables and Vegetable Products | 1.67 mg | 9% | USDA_SR |
| 3114 | ON THE BORDER, refried beans | Restaurant Foods | 1.67 mg | 9% | USDA_SR |
| 3115 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 1.67 mg | 9% | USDA_SR |
| 3116 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.67 mg | 9% | CNF |
| 3117 | Capers, canned | Spices and Herbs | 1.67 mg | 9% | CNF |
| 3118 | Snacks, corn nuts, plain | Snacks | 1.67 mg | 9% | CNF |
| 3119 | French toast, homemade, with 2% milk and margarine | Baked Products | 1.67 mg | 9% | CNF |
| 3120 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 1.67 mg | 9% | CNF |
| 3121 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 1.67 mg | 9% | CNF |
| 3122 | Potato pancake, homemade | Vegetables and Vegetable Products | 1.67 mg | 9% | CNF |
| 3123 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 1.67 mg | 9% | CNF |
| 3124 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 1.67 mg | 9% | CNF |
| 3125 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 1.66 mg | 9% | USDA_SR |
| 3126 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 1.66 mg | 9% | CNF |
| 3127 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 1.65 mg | 9% | USDA_SR |
| 3128 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 1.65 mg | 9% | USDA_SR |
| 3129 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.65 mg | 9% | USDA_SR |
| 3130 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 1.65 mg | 9% | CNF |
| 3131 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 1.65 mg | 9% | CNF |
| 3132 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 1.65 mg | 9% | CNF |
| 3133 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.64 mg | 9% | USDA_SR |
| 3134 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 1.64 mg | 9% | USDA_SR |
| 3135 | Taco shells, baked | Baked Products | 1.64 mg | 9% | USDA_SR |
| 3136 | Cake, yellow, prepared from recipe without frosting | Baked Products | 1.64 mg | 9% | USDA_SR |
| 3137 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 1.64 mg | 9% | USDA_SR |
| 3138 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 1.64 mg | 9% | USDA_SR |
| 3139 | Sweeteners, for baking, brown, contains sugar and sucralose | Sweets | 1.64 mg | 9% | USDA_SR |
| 3140 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 1.64 mg | 9% | USDA_SR |
| 3141 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.64 mg | 9% | USDA_SR |
| 3142 | Mustard greens, raw | Vegetables and Vegetable Products | 1.64 mg | 9% | USDA_SR |
| 3143 | Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) | Baked Products | 1.64 mg | 9% | USDA_SR |
| 3144 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 1.64 mg | 9% | USDA_SR |
| 3145 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 1.64 mg | 9% | CNF |
| 3146 | Sweets, sugars, brown, contains sugar and sucralose | Sweets | 1.64 mg | 9% | CNF |
| 3147 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 1.64 mg | 9% | CNF |
| 3148 | Taco shell, baked | Baked Products | 1.64 mg | 9% | CNF |
| 3149 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 1.64 mg | 9% | CNF |
| 3150 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 1.64 mg | 9% | CNF |
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