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 3451–3500 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3451 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.44 mg | 8% | USDA_SR |
| 3452 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 1.44 mg | 8% | USDA_SR |
| 3453 | Cookies, fortune | Baked Products | 1.44 mg | 8% | USDA_SR |
| 3454 | Refried beans, canned, traditional style | Legumes and Legume Products | 1.44 mg | 8% | USDA_SR |
| 3455 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 1.44 mg | 8% | CNF |
| 3456 | Cookie, fortune | Baked Products | 1.44 mg | 8% | CNF |
| 3457 | Refried beans, canned | Legumes and Legume Products | 1.44 mg | 8% | CNF |
| 3458 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 1.44 mg | 8% | USDA_FF |
| 3459 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 1.43 mg | 8% | USDA_SR |
| 3460 | Snacks, potato chips, lightly salted | Snacks | 1.43 mg | 8% | USDA_SR |
| 3461 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 1.43 mg | 8% | USDA_SR |
| 3462 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 1.43 mg | 8% | USDA_SR |
| 3463 | Snacks, potato chips, lightly salted | Snacks | 1.43 mg | 8% | CNF |
| 3464 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 1.43 mg | 8% | CNF |
| 3465 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 1.43 mg | 8% | CNF |
| 3466 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 1.43 mg | 8% | CNF |
| 3467 | Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk | Beverages | 1.42 mg | 8% | USDA_SR |
| 3468 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 1.42 mg | 8% | USDA_SR |
| 3469 | Frostings, chocolate, creamy, ready-to-eat | Sweets | 1.42 mg | 8% | USDA_SR |
| 3470 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 1.42 mg | 8% | CNF |
| 3471 | Icing (frosting), chocolate, creamy, ready-to-eat | Sweets | 1.42 mg | 8% | CNF |
| 3472 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 1.42 mg | 8% | CNF |
| 3473 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 1.41 mg | 8% | USDA_SR |
| 3474 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 1.41 mg | 8% | USDA_SR |
| 3475 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.41 mg | 8% | USDA_SR |
| 3476 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 1.41 mg | 8% | USDA_SR |
| 3477 | Frankfurter, meatless | Legumes and Legume Products | 1.41 mg | 8% | USDA_SR |
| 3478 | Restaurant, Chinese, egg rolls, assorted | Restaurant Foods | 1.41 mg | 8% | USDA_SR |
| 3479 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 1.41 mg | 8% | CNF |
| 3480 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 1.41 mg | 8% | CNF |
| 3481 | Instant breakfast, powder, prepared with 2% milk | Beverages | 1.41 mg | 8% | CNF |
| 3482 | Wiener (frankfurter), meatless | Legumes and Legume Products | 1.41 mg | 8% | CNF |
| 3483 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 1.41 mg | 8% | CNF |
| 3484 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.41 mg | 8% | USDA_FF |
| 3485 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.40 mg | 8% | USDA_SR |
| 3486 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 1.40 mg | 8% | USDA_SR |
| 3487 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.40 mg | 8% | USDA_SR |
| 3488 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 1.40 mg | 8% | USDA_SR |
| 3489 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 1.40 mg | 8% | USDA_SR |
| 3490 | Bread, pita, white, unenriched | Baked Products | 1.40 mg | 8% | USDA_SR |
| 3491 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.40 mg | 8% | USDA_SR |
| 3492 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 1.40 mg | 8% | USDA_SR |
| 3493 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 1.40 mg | 8% | USDA_SR |
| 3494 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 1.40 mg | 8% | USDA_SR |
| 3495 | Snacks, corn cakes, very low sodium | Snacks | 1.40 mg | 8% | USDA_SR |
| 3496 | Brussels sprouts, raw | Vegetables and Vegetable Products | 1.40 mg | 8% | USDA_SR |
| 3497 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.40 mg | 8% | USDA_SR |
| 3498 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 1.40 mg | 8% | USDA_SR |
| 3499 | Snacks, corn cakes | Snacks | 1.40 mg | 8% | USDA_SR |
| 3500 | Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor | Snacks | 1.40 mg | 8% | USDA_SR |
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