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 4351–4400 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4351 | Pie, pecan, commercial | Baked Products | 0.93 mg | 5% | CNF |
| 4352 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 4353 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 4354 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 4355 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 4356 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 4357 | Prune, dried, uncooked | Fruits and fruit juices | 0.93 mg | 5% | CNF |
| 4358 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_FF |
| 4359 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 0.92 mg | 5% | USDA_SR |
| 4360 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 0.92 mg | 5% | USDA_SR |
| 4361 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 0.92 mg | 5% | USDA_SR |
| 4362 | Candies, YORK Peppermint Pattie | Sweets | 0.92 mg | 5% | USDA_SR |
| 4363 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 0.92 mg | 5% | USDA_SR |
| 4364 | Candies, peppermint, chocolate coated, mint taste | Sweets | 0.92 mg | 5% | CNF |
| 4365 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 0.91 mg | 5% | USDA_SR |
| 4366 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 0.91 mg | 5% | USDA_SR |
| 4367 | Macaroni and Cheese, canned, microwavable | Meals, Entrees, and Side Dishes | 0.91 mg | 5% | USDA_SR |
| 4368 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 0.91 mg | 5% | USDA_SR |
| 4369 | DOMINO'S 14" Cheese Pizza, Crunchy Thin Crust | Fast Foods | 0.91 mg | 5% | USDA_SR |
| 4370 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 0.91 mg | 5% | USDA_SR |
| 4371 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.91 mg | 5% | USDA_SR |
| 4372 | Restaurant, family style, french fries | Restaurant Foods | 0.91 mg | 5% | USDA_SR |
| 4373 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 0.91 mg | 5% | USDA_SR |
| 4374 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 5% | USDA_SR |
| 4375 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.91 mg | 5% | USDA_SR |
| 4376 | Rye flour, light | Cereal Grains and Pasta | 0.91 mg | 5% | USDA_SR |
| 4377 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 0.91 mg | 5% | USDA_SR |
| 4378 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 0.91 mg | 5% | USDA_SR |
| 4379 | Candies, SYMPHONY Milk Chocolate Bar | Sweets | 0.91 mg | 5% | USDA_SR |
| 4380 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 0.91 mg | 5% | USDA_SR |
| 4381 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 0.91 mg | 5% | CNF |
| 4382 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 0.91 mg | 5% | CNF |
| 4383 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 5% | CNF |
| 4384 | Cattail, narrow leaf shoots, native | Vegetables and Vegetable Products | 0.91 mg | 5% | CNF |
| 4385 | Dessert, frozen, FUDGESICLE bar, low fat | Sweets | 0.91 mg | 5% | CNF |
| 4386 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 0.91 mg | 5% | CNF |
| 4387 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 0.91 mg | 5% | CNF |
| 4388 | Candies, bars, Symphony | Sweets | 0.91 mg | 5% | CNF |
| 4389 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 0.91 mg | 5% | CNF |
| 4390 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.91 mg | 5% | CNF |
| 4391 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 0.91 mg | 5% | CNF |
| 4392 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 0.91 mg | 5% | CNF |
| 4393 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 0.91 mg | 5% | CNF |
| 4394 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 0.90 mg | 5% | USDA_SR |
| 4395 | Vitasoy USA, Organic Nasoya Silken Tofu | Legumes and Legume Products | 0.90 mg | 5% | USDA_SR |
| 4396 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.90 mg | 5% | USDA_SR |
| 4397 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 0.90 mg | 5% | USDA_SR |
| 4398 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 0.90 mg | 5% | USDA_SR |
| 4399 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.90 mg | 5% | USDA_SR |
| 4400 | Pie, pumpkin, commercially prepared | Baked Products | 0.90 mg | 5% | USDA_SR |
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