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 3151–3200 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3151 | Mustard greens, raw | Vegetables and Vegetable Products | 1.64 mg | 9% | CNF |
| 3152 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 1.63 mg | 9% | USDA_SR |
| 3153 | Snacks, potato chips, plain, unsalted | Snacks | 1.63 mg | 9% | USDA_SR |
| 3154 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 1.63 mg | 9% | USDA_SR |
| 3155 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | USDA_SR |
| 3156 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | USDA_SR |
| 3157 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 1.63 mg | 9% | USDA_SR |
| 3158 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 1.63 mg | 9% | USDA_SR |
| 3159 | Candies, milk chocolate, with almonds | Sweets | 1.63 mg | 9% | USDA_SR |
| 3160 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.63 mg | 9% | USDA_SR |
| 3161 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.63 mg | 9% | CNF |
| 3162 | Snacks, tortilla chips, nacho, light | Snacks | 1.63 mg | 9% | CNF |
| 3163 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 1.63 mg | 9% | CNF |
| 3164 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 1.63 mg | 9% | CNF |
| 3165 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | CNF |
| 3166 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | CNF |
| 3167 | Flour, chestnut | Nut and Seed Products | 1.62 mg | 9% | USDA_FF |
| 3168 | Cake, pound, commercially prepared, other than all butter, enriched | Baked Products | 1.62 mg | 9% | USDA_SR |
| 3169 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 1.62 mg | 9% | USDA_SR |
| 3170 | Cheese, goat, semisoft type | Dairy and Egg Products | 1.62 mg | 9% | USDA_SR |
| 3171 | Archway Home Style Cookies, Frosty Lemon | Baked Products | 1.62 mg | 9% | USDA_SR |
| 3172 | Muffins, blueberry, dry mix | Baked Products | 1.62 mg | 9% | USDA_SR |
| 3173 | Refried beans, canned, fat-free | Legumes and Legume Products | 1.62 mg | 9% | USDA_SR |
| 3174 | Restaurant, Mexican, refried beans | Restaurant Foods | 1.62 mg | 9% | USDA_SR |
| 3175 | Refried beans | Legumes and Legume Products | 1.62 mg | 9% | CNF |
| 3176 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 1.62 mg | 9% | CNF |
| 3177 | Muffin, blueberry, dry mix, unprepared | Baked Products | 1.62 mg | 9% | CNF |
| 3178 | Cake, pound, commercial, made with other than butter | Baked Products | 1.62 mg | 9% | CNF |
| 3179 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 1.62 mg | 9% | CNF |
| 3180 | Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.) | Dairy and Egg Products | 1.62 mg | 9% | CNF |
| 3181 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 1.61 mg | 9% | USDA_SR |
| 3182 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 1.61 mg | 9% | USDA_SR |
| 3183 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 1.61 mg | 9% | USDA_SR |
| 3184 | Mustard, prepared, yellow | Spices and Herbs | 1.61 mg | 9% | USDA_SR |
| 3185 | Sugars, maple | Sweets | 1.61 mg | 9% | USDA_SR |
| 3186 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.61 mg | 9% | USDA_SR |
| 3187 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.61 mg | 9% | USDA_SR |
| 3188 | Abiyuch, raw | Fruits and Fruit Juices | 1.61 mg | 9% | USDA_SR |
| 3189 | Indian, bread, paratha, whole-wheat | Baked Products | 1.61 mg | 9% | CNF |
| 3190 | Abiyuch, raw | Fruits and fruit juices | 1.61 mg | 9% | CNF |
| 3191 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 1.61 mg | 9% | CNF |
| 3192 | Sweets, sugars, maple, hard | Sweets | 1.61 mg | 9% | CNF |
| 3193 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 1.61 mg | 9% | CNF |
| 3194 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 1.61 mg | 9% | CNF |
| 3195 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 1.61 mg | 9% | CNF |
| 3196 | Kale, raw | Vegetables and Vegetable Products | 1.60 mg | 9% | USDA_FF |
| 3197 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.60 mg | 9% | USDA_SR |
| 3198 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 1.60 mg | 9% | USDA_SR |
| 3199 | Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm | Legumes and Legume Products | 1.60 mg | 9% | USDA_SR |
| 3200 | Vitasoy USA, Organic Nasoya Extra Firm Tofu | Legumes and Legume Products | 1.60 mg | 9% | USDA_SR |
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