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 3901–3950 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3901 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 1.16 mg | 6% | CNF |
| 3902 | Candies, M&M's peanut chocolate candies | Sweets | 1.16 mg | 6% | CNF |
| 3903 | Snacks, tortilla chips, nacho | Snacks | 1.16 mg | 6% | CNF |
| 3904 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 1.16 mg | 6% | CNF |
| 3905 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 1.16 mg | 6% | CNF |
| 3906 | Lotus root, raw | Vegetables and Vegetable Products | 1.16 mg | 6% | CNF |
| 3907 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 1.16 mg | 6% | CNF |
| 3908 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 1.15 mg | 6% | USDA_SR |
| 3909 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed | Baby Foods | 1.15 mg | 6% | USDA_SR |
| 3910 | Eppaw, raw | Vegetables and Vegetable Products | 1.15 mg | 6% | USDA_SR |
| 3911 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 1.15 mg | 6% | USDA_SR |
| 3912 | Pie crust, refrigerated, regular, baked | Baked Products | 1.15 mg | 6% | USDA_SR |
| 3913 | Restaurant, Mexican, spanish rice | Restaurant Foods | 1.15 mg | 6% | USDA_SR |
| 3914 | Rice, Spanish rice | Mixed Dishes | 1.15 mg | 6% | CNF |
| 3915 | Fast foods, mexican, taco salad | Fast Foods | 1.15 mg | 6% | CNF |
| 3916 | Eppaw, raw | Vegetables and Vegetable Products | 1.15 mg | 6% | CNF |
| 3917 | Banana, dehydrated or banana powder | Fruits and fruit juices | 1.15 mg | 6% | CNF |
| 3918 | Cereal, ready to eat, fruit juice sweetened corn flakes, Nature's Path | Breakfast cereals | 1.15 mg | 6% | CNF |
| 3919 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 1.15 mg | 6% | CNF |
| 3920 | Coffee whitener (non dairy), powdered | Dairy and Egg Products | 1.15 mg | 6% | CNF |
| 3921 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 1.14 mg | 6% | USDA_FF |
| 3922 | Beverages, chocolate malt powder, prepared with 1% milk, fortified | Beverages | 1.14 mg | 6% | USDA_SR |
| 3923 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 1.14 mg | 6% | USDA_SR |
| 3924 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 1.14 mg | 6% | USDA_SR |
| 3925 | Pickle relish, hamburger | Vegetables and Vegetable Products | 1.14 mg | 6% | USDA_SR |
| 3926 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 1.14 mg | 6% | USDA_SR |
| 3927 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 1.14 mg | 6% | USDA_SR |
| 3928 | Cake, carrot, homemade, with cream cheese icing | Baked Products | 1.14 mg | 6% | CNF |
| 3929 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 1.14 mg | 6% | CNF |
| 3930 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 1.14 mg | 6% | CNF |
| 3931 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 1.14 mg | 6% | CNF |
| 3932 | Pickle relish, hamburger | Vegetables and Vegetable Products | 1.14 mg | 6% | CNF |
| 3933 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 1.14 mg | 6% | USDA_FF |
| 3934 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 1.13 mg | 6% | USDA_SR |
| 3935 | Beverages, Protein powder whey based | Beverages | 1.13 mg | 6% | USDA_SR |
| 3936 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 1.13 mg | 6% | USDA_SR |
| 3937 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 1.13 mg | 6% | USDA_SR |
| 3938 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.13 mg | 6% | USDA_SR |
| 3939 | Cheese spread, cream cheese base | Dairy and Egg Products | 1.13 mg | 6% | USDA_SR |
| 3940 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 1.13 mg | 6% | USDA_SR |
| 3941 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 1.13 mg | 6% | USDA_SR |
| 3942 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.13 mg | 6% | USDA_SR |
| 3943 | Horned melon (Kiwano) | Fruits and Fruit Juices | 1.13 mg | 6% | USDA_SR |
| 3944 | Beverage, protein powder, whey based, powder | Beverages | 1.13 mg | 6% | CNF |
| 3945 | Melon, horned | Fruits and fruit juices | 1.13 mg | 6% | CNF |
| 3946 | Salad, caesar, homemade | Mixed Dishes | 1.13 mg | 6% | CNF |
| 3947 | Bread pudding, with raisins, homemade | Baked Products | 1.13 mg | 6% | CNF |
| 3948 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 1.13 mg | 6% | CNF |
| 3949 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 1.13 mg | 6% | CNF |
| 3950 | Candies, bars, Whatchamacallit | Sweets | 1.13 mg | 6% | CNF |
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