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 3601–3650 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3601 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 1.31 mg | 7% | USDA_SR |
| 3602 | Candies, milk chocolate coated peanuts | Sweets | 1.31 mg | 7% | USDA_SR |
| 3603 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 1.31 mg | 7% | CNF |
| 3604 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 1.31 mg | 7% | CNF |
| 3605 | Cake, yellow, light, dry mix, unprepared | Baked Products | 1.31 mg | 7% | CNF |
| 3606 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 1.31 mg | 7% | CNF |
| 3607 | Candies, milk chocolate coated peanuts | Sweets | 1.31 mg | 7% | CNF |
| 3608 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 1.31 mg | 7% | CNF |
| 3609 | Peach, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 1.31 mg | 7% | CNF |
| 3610 | Carissa (natalplum), raw | Fruits and fruit juices | 1.31 mg | 7% | CNF |
| 3611 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 1.30 mg | 7% | USDA_FF |
| 3612 | Cheese, pasteurized process cheese food or product, American, singles | Dairy and Egg Products | 1.30 mg | 7% | USDA_FF |
| 3613 | Vitasoy USA Azumaya, Firm Tofu | Legumes and Legume Products | 1.30 mg | 7% | USDA_SR |
| 3614 | Vitasoy USA Organic Nasoya, Tofu Plus Firm | Legumes and Legume Products | 1.30 mg | 7% | USDA_SR |
| 3615 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 1.30 mg | 7% | USDA_SR |
| 3616 | Beverages, CYTOSPORT, Muscle Milk, ready-to-drink | Beverages | 1.30 mg | 7% | USDA_SR |
| 3617 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 1.30 mg | 7% | USDA_SR |
| 3618 | Okara | Legumes and Legume Products | 1.30 mg | 7% | USDA_SR |
| 3619 | Cherries, sour, red, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 7% | USDA_SR |
| 3620 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 1.30 mg | 7% | USDA_SR |
| 3621 | Candies, crispy bar with peanut butter filling | Sweets | 1.30 mg | 7% | USDA_SR |
| 3622 | Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate | Sweets | 1.30 mg | 7% | USDA_SR |
| 3623 | Taro, tahitian, raw | Vegetables and Vegetable Products | 1.30 mg | 7% | USDA_SR |
| 3624 | Pasta, dry, unenriched | Cereal Grains and Pasta | 1.30 mg | 7% | USDA_SR |
| 3625 | Syrups, chocolate, fudge-type | Sweets | 1.30 mg | 7% | USDA_SR |
| 3626 | Cress, garden, raw | Vegetables and Vegetable Products | 1.30 mg | 7% | USDA_SR |
| 3627 | Willow, leaves in oil (Alaska Native) | American Indian/Alaska Native Foods | 1.30 mg | 7% | USDA_SR |
| 3628 | Candies, bar, crispy bar with peanut butter filling | Sweets | 1.30 mg | 7% | CNF |
| 3629 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 1.30 mg | 7% | CNF |
| 3630 | Willow, native, leaves in oil | Vegetables and Vegetable Products | 1.30 mg | 7% | CNF |
| 3631 | Vegetarian stew, meatless | Legumes and Legume Products | 1.30 mg | 7% | CNF |
| 3632 | Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate | Sweets | 1.30 mg | 7% | CNF |
| 3633 | Tomato, crushed, canned | Vegetables and Vegetable Products | 1.30 mg | 7% | CNF |
| 3634 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 1.30 mg | 7% | CNF |
| 3635 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 1.30 mg | 7% | CNF |
| 3636 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 1.30 mg | 7% | CNF |
| 3637 | Sweets, syrups, chocolate, fudge-type | Sweets | 1.30 mg | 7% | CNF |
| 3638 | Muffin, blueberry, commercial | Baked Products | 1.30 mg | 7% | CNF |
| 3639 | Okara | Legumes and Legume Products | 1.30 mg | 7% | CNF |
| 3640 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 1.30 mg | 7% | CNF |
| 3641 | Cress, garden, raw | Vegetables and Vegetable Products | 1.30 mg | 7% | CNF |
| 3642 | Cherry, sour, red, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.30 mg | 7% | CNF |
| 3643 | Cereal, hot, cream of rice, dry | Breakfast cereals | 1.30 mg | 7% | CNF |
| 3644 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.29 mg | 7% | USDA_SR |
| 3645 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 1.29 mg | 7% | USDA_SR |
| 3646 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.29 mg | 7% | USDA_SR |
| 3647 | Nuts, walnuts, glazed | Nut and Seed Products | 1.29 mg | 7% | USDA_SR |
| 3648 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.29 mg | 7% | USDA_SR |
| 3649 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.29 mg | 7% | USDA_SR |
| 3650 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 1.29 mg | 7% | USDA_SR |
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