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 4251–4300 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4251 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 0.97 mg | 5% | CNF |
| 4252 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 0.97 mg | 5% | CNF |
| 4253 | Cereal, hot, 9 grain, prepared, Rogers | Breakfast cereals | 0.97 mg | 5% | CNF |
| 4254 | Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan | Beverages | 0.96 mg | 5% | USDA_SR |
| 4255 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 0.96 mg | 5% | USDA_SR |
| 4256 | Bulgur, cooked | Cereal Grains and Pasta | 0.96 mg | 5% | USDA_SR |
| 4257 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.96 mg | 5% | USDA_SR |
| 4258 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 0.96 mg | 5% | USDA_SR |
| 4259 | Syrups, malt | Sweets | 0.96 mg | 5% | USDA_SR |
| 4260 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougats | Sweets | 0.96 mg | 5% | USDA_SR |
| 4261 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 0.96 mg | 5% | USDA_SR |
| 4262 | OLIVE GARDEN, cheese ravioli with marinara sauce | Restaurant Foods | 0.96 mg | 5% | USDA_SR |
| 4263 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.96 mg | 5% | USDA_SR |
| 4264 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 0.96 mg | 5% | CNF |
| 4265 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.96 mg | 5% | CNF |
| 4266 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 0.96 mg | 5% | CNF |
| 4267 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougat | Sweets | 0.96 mg | 5% | CNF |
| 4268 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.96 mg | 5% | CNF |
| 4269 | Sweets, syrups, malt | Sweets | 0.96 mg | 5% | CNF |
| 4270 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.96 mg | 5% | CNF |
| 4271 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.96 mg | 5% | CNF |
| 4272 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.96 mg | 5% | CNF |
| 4273 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.95 mg | 5% | USDA_FF |
| 4274 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.95 mg | 5% | USDA_FF |
| 4275 | Bread, stuffing, dry mix, prepared | Baked Products | 0.95 mg | 5% | USDA_SR |
| 4276 | Babyfood, juice, apple and prune | Baby Foods | 0.95 mg | 5% | USDA_SR |
| 4277 | Cheese product, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.95 mg | 5% | USDA_SR |
| 4278 | Babyfood, vegetables, peas, strained | Baby Foods | 0.95 mg | 5% | USDA_SR |
| 4279 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.95 mg | 5% | USDA_SR |
| 4280 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.95 mg | 5% | USDA_SR |
| 4281 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.95 mg | 5% | USDA_SR |
| 4282 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.95 mg | 5% | USDA_SR |
| 4283 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 0.95 mg | 5% | USDA_SR |
| 4284 | Seeds, lotus seeds, raw | Nut and Seed Products | 0.95 mg | 5% | USDA_SR |
| 4285 | Cheese, parmesan, low sodium | Dairy and Egg Products | 0.95 mg | 5% | USDA_SR |
| 4286 | Chilchen (Red Berry Beverage) (Navajo) | American Indian/Alaska Native Foods | 0.95 mg | 5% | USDA_SR |
| 4287 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 0.95 mg | 5% | USDA_SR |
| 4288 | Babyfood, snack, biscuit, rice | Babyfoods | 0.95 mg | 5% | CNF |
| 4289 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 0.95 mg | 5% | CNF |
| 4290 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 0.95 mg | 5% | CNF |
| 4291 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 0.95 mg | 5% | CNF |
| 4292 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.95 mg | 5% | CNF |
| 4293 | Cereal, hot, oats, Quick: Robin Hood, prepared, Robin Hood | Breakfast cereals | 0.95 mg | 5% | CNF |
| 4294 | Cheese, parmesan, low sodium | Dairy and Egg Products | 0.95 mg | 5% | CNF |
| 4295 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.95 mg | 5% | CNF |
| 4296 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.95 mg | 5% | CNF |
| 4297 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.95 mg | 5% | CNF |
| 4298 | Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.94 mg | 5% | USDA_SR |
| 4299 | Soup, shark fin, restaurant-prepared | Soups, Sauces, and Gravies | 0.94 mg | 5% | USDA_SR |
| 4300 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 0.94 mg | 5% | USDA_SR |
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