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 3251–3300 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3251 | Peanuts, all types, dry roasted | Legumes and Legume Products | 1.58 mg | 9% | CNF |
| 3252 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 1.58 mg | 9% | CNF |
| 3253 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 1.58 mg | 9% | CNF |
| 3254 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 1.57 mg | 9% | USDA_SR |
| 3255 | Cake, pudding-type, yellow, dry mix | Baked Products | 1.57 mg | 9% | USDA_SR |
| 3256 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 1.57 mg | 9% | USDA_SR |
| 3257 | Cookies, animal, with frosting or icing | Baked Products | 1.57 mg | 9% | USDA_SR |
| 3258 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.57 mg | 9% | USDA_SR |
| 3259 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.57 mg | 9% | USDA_SR |
| 3260 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 1.57 mg | 9% | USDA_SR |
| 3261 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.57 mg | 9% | CNF |
| 3262 | Cake, pound, homemade | Baked Products | 1.57 mg | 9% | CNF |
| 3263 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 1.57 mg | 9% | CNF |
| 3264 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 1.57 mg | 9% | CNF |
| 3265 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 1.57 mg | 9% | CNF |
| 3266 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 1.57 mg | 9% | CNF |
| 3267 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 1.57 mg | 9% | CNF |
| 3268 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 1.56 mg | 9% | USDA_SR |
| 3269 | Snacks, granola bites, mixed flavors | Snacks | 1.56 mg | 9% | USDA_SR |
| 3270 | Hummus, home prepared | Legumes and Legume Products | 1.56 mg | 9% | USDA_SR |
| 3271 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 1.56 mg | 9% | USDA_SR |
| 3272 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 1.56 mg | 9% | USDA_SR |
| 3273 | Candies, sweet chocolate coated fondant | Sweets | 1.56 mg | 9% | USDA_SR |
| 3274 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 1.56 mg | 9% | CNF |
| 3275 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 1.56 mg | 9% | CNF |
| 3276 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 1.56 mg | 9% | CNF |
| 3277 | Candies, fondant, sweet chocolate coated | Sweets | 1.56 mg | 9% | CNF |
| 3278 | Hummus, homemade | Legumes and Legume Products | 1.56 mg | 9% | CNF |
| 3279 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 1.56 mg | 9% | CNF |
| 3280 | Peanuts, raw | Legumes and Legume Products | 1.55 mg | 9% | USDA_FF |
| 3281 | Snacks, vegetable chips, made from garden vegetables | Snacks | 1.55 mg | 9% | USDA_SR |
| 3282 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 1.55 mg | 9% | USDA_SR |
| 3283 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 1.55 mg | 9% | USDA_SR |
| 3284 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 1.55 mg | 9% | USDA_SR |
| 3285 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 1.55 mg | 9% | USDA_SR |
| 3286 | Snacks, vegetable chips | Snacks | 1.55 mg | 9% | CNF |
| 3287 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 1.55 mg | 9% | CNF |
| 3288 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 1.55 mg | 9% | CNF |
| 3289 | Fast foods, side dish, potato, baked, topped with cheese sauce and chili | Fast Foods | 1.55 mg | 9% | CNF |
| 3290 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 1.55 mg | 9% | CNF |
| 3291 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 1.55 mg | 9% | CNF |
| 3292 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 1.55 mg | 9% | USDA_FF |
| 3293 | Currants, european black, raw | Fruits and Fruit Juices | 1.54 mg | 9% | USDA_SR |
| 3294 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.54 mg | 9% | USDA_SR |
| 3295 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.54 mg | 9% | USDA_SR |
| 3296 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 1.54 mg | 9% | USDA_SR |
| 3297 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 1.54 mg | 9% | USDA_SR |
| 3298 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 1.54 mg | 9% | CNF |
| 3299 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 1.54 mg | 9% | CNF |
| 3300 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 1.54 mg | 9% | CNF |
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