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 4051–4100 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4051 | Grains, couscous, dry | Cereals, Grains and Pasta | 1.08 mg | 6% | CNF |
| 4052 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 1.08 mg | 6% | CNF |
| 4053 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 1.08 mg | 6% | CNF |
| 4054 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 1.08 mg | 6% | CNF |
| 4055 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 1.08 mg | 6% | CNF |
| 4056 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 1.07 mg | 6% | USDA_SR |
| 4057 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 1.07 mg | 6% | USDA_SR |
| 4058 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 1.07 mg | 6% | USDA_SR |
| 4059 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 1.07 mg | 6% | USDA_SR |
| 4060 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 1.07 mg | 6% | CNF |
| 4061 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 1.07 mg | 6% | CNF |
| 4062 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 1.07 mg | 6% | CNF |
| 4063 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 1.07 mg | 6% | CNF |
| 4064 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 1.06 mg | 6% | USDA_SR |
| 4065 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 1.06 mg | 6% | USDA_SR |
| 4066 | Tomatoes, red, ripe, cooked, stewed | Vegetables and Vegetable Products | 1.06 mg | 6% | USDA_SR |
| 4067 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 1.06 mg | 6% | USDA_SR |
| 4068 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.06 mg | 6% | USDA_SR |
| 4069 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 1.06 mg | 6% | USDA_SR |
| 4070 | Candies, KRACKEL Chocolate Bar | Sweets | 1.06 mg | 6% | USDA_SR |
| 4071 | Tofu yogurt | Legumes and Legume Products | 1.06 mg | 6% | USDA_SR |
| 4072 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 1.06 mg | 6% | USDA_SR |
| 4073 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 1.06 mg | 6% | CNF |
| 4074 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 1.06 mg | 6% | CNF |
| 4075 | Rose hips, wild, native | Fruits and fruit juices | 1.06 mg | 6% | CNF |
| 4076 | Yogourt, tofu | Legumes and Legume Products | 1.06 mg | 6% | CNF |
| 4077 | Candies, M&M's peanut butter chocolate candies | Sweets | 1.06 mg | 6% | CNF |
| 4078 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 1.06 mg | 6% | CNF |
| 4079 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 1.06 mg | 6% | CNF |
| 4080 | Candies, bars, Krackel | Sweets | 1.06 mg | 6% | CNF |
| 4081 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 1.06 mg | 6% | CNF |
| 4082 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 1.06 mg | 6% | CNF |
| 4083 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 1.06 mg | 6% | CNF |
| 4084 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 1.06 mg | 6% | CNF |
| 4085 | Spinach, mature | Vegetables and Vegetable Products | 1.05 mg | 6% | USDA_FF |
| 4086 | Spinach, mature | Vegetables and Vegetable Products | 1.05 mg | 6% | USDA_FF |
| 4087 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 1.05 mg | 6% | USDA_SR |
| 4088 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 1.05 mg | 6% | USDA_SR |
| 4089 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 1.05 mg | 6% | USDA_SR |
| 4090 | Toppings, nuts in syrup | Sweets | 1.05 mg | 6% | USDA_SR |
| 4091 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 1.05 mg | 6% | USDA_SR |
| 4092 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 1.05 mg | 6% | CNF |
| 4093 | Salad dressing, ranch dressing, fat free | Fats and Oils | 1.05 mg | 6% | CNF |
| 4094 | Sweets, topping, nuts in syrup | Sweets | 1.05 mg | 6% | CNF |
| 4095 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 1.05 mg | 6% | CNF |
| 4096 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 1.05 mg | 6% | CNF |
| 4097 | Green onion, (scallion), bulb and greens, root removed, raw | Vegetables and Vegetable Products | 1.04 mg | 6% | USDA_FF |
| 4098 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.04 mg | 6% | USDA_FF |
| 4099 | Pie, banana cream, prepared from recipe | Baked Products | 1.04 mg | 6% | USDA_SR |
| 4100 | Nuts, acorns, dried | Nut and Seed Products | 1.04 mg | 6% | USDA_SR |
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