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 3201–3250 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3201 | Vitasoy USA, Nasoya Lite Firm Tofu | Legumes and Legume Products | 1.60 mg | 9% | USDA_SR |
| 3202 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 1.60 mg | 9% | USDA_SR |
| 3203 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 1.60 mg | 9% | USDA_SR |
| 3204 | Elderberries, raw | Fruits and Fruit Juices | 1.60 mg | 9% | USDA_SR |
| 3205 | Snacks, tortilla chips, low fat, unsalted | Snacks | 1.60 mg | 9% | USDA_SR |
| 3206 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 1.60 mg | 9% | USDA_SR |
| 3207 | Nuts, almond paste | Nut and Seed Products | 1.60 mg | 9% | USDA_SR |
| 3208 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 1.60 mg | 9% | USDA_SR |
| 3209 | Chives, raw | Vegetables and Vegetable Products | 1.60 mg | 9% | USDA_SR |
| 3210 | Snacks, potato chips, made from dried potatoes, cheese-flavor | Snacks | 1.60 mg | 9% | USDA_SR |
| 3211 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 1.60 mg | 9% | USDA_SR |
| 3212 | Rice, white, glutinous, unenriched, uncooked | Cereal Grains and Pasta | 1.60 mg | 9% | USDA_SR |
| 3213 | Tortilla chips, low fat, baked without fat | Snacks | 1.60 mg | 9% | USDA_SR |
| 3214 | Kale, raw | Vegetables and Vegetable Products | 1.60 mg | 9% | USDA_SR |
| 3215 | Snacks, potato chips, sour-cream-and-onion-flavor | Snacks | 1.60 mg | 9% | USDA_SR |
| 3216 | Candies, TOBLERONE, milk chocolate with honey and almond nougat | Sweets | 1.60 mg | 9% | USDA_SR |
| 3217 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 1.60 mg | 9% | CNF |
| 3218 | Snacks, tortilla chips, unsalted, low fat | Snacks | 1.60 mg | 9% | CNF |
| 3219 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 1.60 mg | 9% | CNF |
| 3220 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 1.60 mg | 9% | CNF |
| 3221 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 1.60 mg | 9% | CNF |
| 3222 | Snacks, potato chips, dried potatoes, cheese | Snacks | 1.60 mg | 9% | CNF |
| 3223 | Snacks, potato chips, sour cream and onion | Snacks | 1.60 mg | 9% | CNF |
| 3224 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 1.60 mg | 9% | CNF |
| 3225 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.60 mg | 9% | CNF |
| 3226 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 1.60 mg | 9% | CNF |
| 3227 | Nuts, almond paste, sweetened | Nuts and Seeds | 1.60 mg | 9% | CNF |
| 3228 | Peas, pigeon, raw | Vegetables and Vegetable Products | 1.60 mg | 9% | CNF |
| 3229 | Chives, raw | Vegetables and Vegetable Products | 1.60 mg | 9% | CNF |
| 3230 | Passion fruit, purple, raw | Fruits and fruit juices | 1.60 mg | 9% | CNF |
| 3231 | Elderberry, raw | Fruits and fruit juices | 1.60 mg | 9% | CNF |
| 3232 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.60 mg | 9% | USDA_FF |
| 3233 | Mustard, prepared, yellow | Spices and Herbs | 1.59 mg | 9% | USDA_FF |
| 3234 | Pie, cherry, commercial, 2 crust | Baked Products | 1.59 mg | 9% | CNF |
| 3235 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 1.58 mg | 9% | USDA_SR |
| 3236 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 1.58 mg | 9% | USDA_SR |
| 3237 | Cake, sponge, prepared from recipe | Baked Products | 1.58 mg | 9% | USDA_SR |
| 3238 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.58 mg | 9% | USDA_SR |
| 3239 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 1.58 mg | 9% | USDA_SR |
| 3240 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 1.58 mg | 9% | USDA_SR |
| 3241 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.58 mg | 9% | USDA_SR |
| 3242 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 1.58 mg | 9% | USDA_SR |
| 3243 | Tapioca, pearl, dry | Cereal Grains and Pasta | 1.58 mg | 9% | USDA_SR |
| 3244 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.58 mg | 9% | USDA_SR |
| 3245 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 1.58 mg | 9% | USDA_SR |
| 3246 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 1.58 mg | 9% | CNF |
| 3247 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 1.58 mg | 9% | CNF |
| 3248 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 1.58 mg | 9% | CNF |
| 3249 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 1.58 mg | 9% | CNF |
| 3250 | Cake, sponge, homemade | Baked Products | 1.58 mg | 9% | CNF |
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