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 4101–4150 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4101 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.04 mg | 6% | USDA_SR |
| 4102 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 1.04 mg | 6% | USDA_SR |
| 4103 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 1.04 mg | 6% | USDA_SR |
| 4104 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.04 mg | 6% | USDA_SR |
| 4105 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.04 mg | 6% | USDA_SR |
| 4106 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 1.04 mg | 6% | USDA_SR |
| 4107 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 1.04 mg | 6% | USDA_SR |
| 4108 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.04 mg | 6% | CNF |
| 4109 | Pie, banana cream, homemade | Baked Products | 1.04 mg | 6% | CNF |
| 4110 | Nuts, acorns, dried | Nuts and Seeds | 1.04 mg | 6% | CNF |
| 4111 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 1.04 mg | 6% | CNF |
| 4112 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 1.04 mg | 6% | CNF |
| 4113 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 1.03 mg | 6% | USDA_SR |
| 4114 | MORI-NU, Tofu, silken, firm | Legumes and Legume Products | 1.03 mg | 6% | USDA_SR |
| 4115 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 1.03 mg | 6% | USDA_SR |
| 4116 | Potatoes, o'brien, frozen, unprepared | Vegetables and Vegetable Products | 1.03 mg | 6% | USDA_SR |
| 4117 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 1.03 mg | 6% | USDA_SR |
| 4118 | Beans, snap, green, raw | Vegetables and Vegetable Products | 1.03 mg | 6% | USDA_SR |
| 4119 | Wasabi, root, raw | Vegetables and Vegetable Products | 1.03 mg | 6% | USDA_SR |
| 4120 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 1.03 mg | 6% | CNF |
| 4121 | Tofu, silken, firm | Legumes and Legume Products | 1.03 mg | 6% | CNF |
| 4122 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 1.03 mg | 6% | CNF |
| 4123 | Fast foods, side dish, potato, baked, topped with sour cream and chives | Fast Foods | 1.03 mg | 6% | CNF |
| 4124 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 1.03 mg | 6% | CNF |
| 4125 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 1.03 mg | 6% | CNF |
| 4126 | Pie, vanilla cream, prepared from recipe | Baked Products | 1.02 mg | 6% | USDA_SR |
| 4127 | Fast foods, cheeseburger; single, large patty; with condiments | Fast Foods | 1.02 mg | 6% | USDA_SR |
| 4128 | Dates, deglet noor | Fruits and Fruit Juices | 1.02 mg | 6% | USDA_SR |
| 4129 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.02 mg | 6% | USDA_SR |
| 4130 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.02 mg | 6% | USDA_SR |
| 4131 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 1.02 mg | 6% | USDA_SR |
| 4132 | Candies, MARS SNACKFOOD US, SNICKERS MUNCH bar | Sweets | 1.02 mg | 6% | USDA_SR |
| 4133 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.02 mg | 6% | USDA_SR |
| 4134 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 1.02 mg | 6% | USDA_SR |
| 4135 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.02 mg | 6% | USDA_SR |
| 4136 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.02 mg | 6% | USDA_SR |
| 4137 | Ice creams, chocolate, rich | Sweets | 1.02 mg | 6% | USDA_SR |
| 4138 | Pie crust, refrigerated, regular, unbaked | Baked Products | 1.02 mg | 6% | USDA_SR |
| 4139 | Rice, spanish rice mix, prepared | Mixed Dishes | 1.02 mg | 6% | CNF |
| 4140 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 1.02 mg | 6% | CNF |
| 4141 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 1.02 mg | 6% | CNF |
| 4142 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 1.02 mg | 6% | CNF |
| 4143 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 1.02 mg | 6% | CNF |
| 4144 | Fast foods, side dish, potato, baked, topped with cheese sauce | Fast Foods | 1.02 mg | 6% | CNF |
| 4145 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 1.02 mg | 6% | CNF |
| 4146 | Pie, vanilla cream, homemade | Baked Products | 1.02 mg | 6% | CNF |
| 4147 | Beans, snap (Italian, green or yellow), canned, solids and liquid | Vegetables and Vegetable Products | 1.02 mg | 6% | CNF |
| 4148 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 1.02 mg | 6% | CNF |
| 4149 | Date, domestic, natural and dry | Fruits and fruit juices | 1.02 mg | 6% | CNF |
| 4150 | Pear, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 1.02 mg | 6% | CNF |
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