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 4201–4250 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.99 mg | 6% | USDA_SR |
| 4202 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.99 mg | 6% | USDA_SR |
| 4203 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 0.99 mg | 6% | USDA_SR |
| 4204 | Spaghetti with cream sauce | Mixed Dishes | 0.99 mg | 6% | CNF |
| 4205 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.99 mg | 6% | CNF |
| 4206 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.99 mg | 6% | CNF |
| 4207 | Flour, 00 | Cereal Grains and Pasta | 0.99 mg | 5% | USDA_FF |
| 4208 | Grapes, canned, thompson seedless, water pack, solids and liquids | Fruits and Fruit Juices | 0.98 mg | 5% | USDA_SR |
| 4209 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 0.98 mg | 5% | USDA_SR |
| 4210 | Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA | Baby Foods | 0.98 mg | 5% | USDA_SR |
| 4211 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed | Baby Foods | 0.98 mg | 5% | USDA_SR |
| 4212 | Infant formula, GERBER, GOOD START, PROTECT PLUS, ready-to-feed | Baby Foods | 0.98 mg | 5% | USDA_SR |
| 4213 | Turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% | USDA_SR |
| 4214 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.98 mg | 5% | USDA_SR |
| 4215 | Potatoes, hash brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 0.98 mg | 5% | USDA_SR |
| 4216 | OLIVE GARDEN, spaghetti with pomodoro sauce | Restaurant Foods | 0.98 mg | 5% | USDA_SR |
| 4217 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 0.98 mg | 5% | USDA_SR |
| 4218 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.98 mg | 5% | USDA_SR |
| 4219 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.98 mg | 5% | USDA_SR |
| 4220 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% | USDA_SR |
| 4221 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.98 mg | 5% | USDA_SR |
| 4222 | Raisins, golden, seedless | Fruits and Fruit Juices | 0.98 mg | 5% | USDA_SR |
| 4223 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 0.98 mg | 5% | USDA_SR |
| 4224 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 0.98 mg | 5% | CNF |
| 4225 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 4226 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 4227 | Vermicelli, made from soy, cooked | Legumes and Legume Products | 0.98 mg | 5% | CNF |
| 4228 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 4229 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 0.98 mg | 5% | CNF |
| 4230 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 4231 | Potato, hashed brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 4232 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 4233 | Grape, thompson seedless, canned, water pack, solids and liquid | Fruits and fruit juices | 0.98 mg | 5% | CNF |
| 4234 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt | Breakfast Cereals | 0.97 mg | 5% | USDA_SR |
| 4235 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 0.97 mg | 5% | USDA_SR |
| 4236 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 0.97 mg | 5% | USDA_SR |
| 4237 | Snacks, plantain chips, salted | Snacks | 0.97 mg | 5% | USDA_SR |
| 4238 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 0.97 mg | 5% | USDA_SR |
| 4239 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 0.97 mg | 5% | USDA_SR |
| 4240 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 0.97 mg | 5% | USDA_SR |
| 4241 | Candies, peanut bar | Sweets | 0.97 mg | 5% | USDA_SR |
| 4242 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 0.97 mg | 5% | USDA_SR |
| 4243 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.97 mg | 5% | USDA_SR |
| 4244 | Pears, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.97 mg | 5% | USDA_SR |
| 4245 | Salad, taco, with salsa, homemade | Mixed Dishes | 0.97 mg | 5% | CNF |
| 4246 | Snacks, plantain chips | Snacks | 0.97 mg | 5% | CNF |
| 4247 | Candies, bars, peanut | Sweets | 0.97 mg | 5% | CNF |
| 4248 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.97 mg | 5% | CNF |
| 4249 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 0.97 mg | 5% | CNF |
| 4250 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 0.97 mg | 5% | CNF |
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