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 3551–3600 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3551 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 1.35 mg | 8% | CNF |
| 3552 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 1.34 mg | 7% | USDA_SR |
| 3553 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 1.34 mg | 7% | USDA_SR |
| 3554 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 1.34 mg | 7% | USDA_SR |
| 3555 | Chili con carne with beans, canned | Mixed Dishes | 1.34 mg | 7% | CNF |
| 3556 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 1.34 mg | 7% | CNF |
| 3557 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 1.33 mg | 7% | USDA_SR |
| 3558 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 1.33 mg | 7% | USDA_SR |
| 3559 | Barley, pearled, cooked | Cereal Grains and Pasta | 1.33 mg | 7% | USDA_SR |
| 3560 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 1.33 mg | 7% | USDA_SR |
| 3561 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 1.33 mg | 7% | USDA_SR |
| 3562 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 1.33 mg | 7% | USDA_SR |
| 3563 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 1.33 mg | 7% | USDA_SR |
| 3564 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 1.33 mg | 7% | USDA_SR |
| 3565 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 1.33 mg | 7% | CNF |
| 3566 | Candies, ALMOND JOY BITES | Sweets | 1.33 mg | 7% | CNF |
| 3567 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 1.33 mg | 7% | CNF |
| 3568 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 3569 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 3570 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 1.33 mg | 7% | CNF |
| 3571 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 3572 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 3573 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 1.32 mg | 7% | USDA_SR |
| 3574 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 1.32 mg | 7% | USDA_SR |
| 3575 | Tortilla chips, yellow, plain, salted | Snacks | 1.32 mg | 7% | USDA_SR |
| 3576 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.32 mg | 7% | USDA_SR |
| 3577 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.32 mg | 7% | USDA_SR |
| 3578 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 1.32 mg | 7% | USDA_SR |
| 3579 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 1.32 mg | 7% | USDA_SR |
| 3580 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 1.32 mg | 7% | USDA_SR |
| 3581 | Snacks, tortilla chips, plain, yellow corn | Snacks | 1.32 mg | 7% | CNF |
| 3582 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 1.32 mg | 7% | CNF |
| 3583 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 1.32 mg | 7% | CNF |
| 3584 | Candies, bars, Twix peanut butter cookie | Sweets | 1.32 mg | 7% | CNF |
| 3585 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 1.32 mg | 7% | CNF |
| 3586 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 1.32 mg | 7% | CNF |
| 3587 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.32 mg | 7% | CNF |
| 3588 | Carissa, (natal-plum), raw | Fruits and Fruit Juices | 1.31 mg | 7% | USDA_SR |
| 3589 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3590 | Cake, yellow, light, dry mix | Baked Products | 1.31 mg | 7% | USDA_SR |
| 3591 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE, LIPIL, ready to feed, with ARA and DHA | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3592 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 1.31 mg | 7% | USDA_SR |
| 3593 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3594 | Infant formula, MEAD JOHNSON, ENFAMIL, Enfagrow, Soy, Toddler ready-to-feed | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3595 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, ready-to-feed | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3596 | Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 3597 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 1.31 mg | 7% | USDA_SR |
| 3598 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 1.31 mg | 7% | USDA_SR |
| 3599 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 1.31 mg | 7% | USDA_SR |
| 3600 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 1.31 mg | 7% | USDA_SR |
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