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 4401–4450 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4401 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 0.90 mg | 5% | USDA_SR |
| 4402 | Apricots, frozen, sweetened | Fruits and Fruit Juices | 0.90 mg | 5% | USDA_SR |
| 4403 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 0.90 mg | 5% | USDA_SR |
| 4404 | Salad dressing, thousand island dressing, reduced fat | Fats and Oils | 0.90 mg | 5% | USDA_SR |
| 4405 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 0.90 mg | 5% | USDA_SR |
| 4406 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 0.90 mg | 5% | USDA_SR |
| 4407 | Chicory greens, raw | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 4408 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.90 mg | 5% | USDA_SR |
| 4409 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 4410 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 4411 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 0.90 mg | 5% | USDA_SR |
| 4412 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 4413 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 4414 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 4415 | Beans, snap, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 4416 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 4417 | Dates, medjool | Fruits and Fruit Juices | 0.90 mg | 5% | USDA_SR |
| 4418 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 0.90 mg | 5% | USDA_SR |
| 4419 | Candies, NESTLE, CHUNKY Bar | Sweets | 0.90 mg | 5% | USDA_SR |
| 4420 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 0.90 mg | 5% | CNF |
| 4421 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 0.90 mg | 5% | CNF |
| 4422 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.90 mg | 5% | CNF |
| 4423 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 4424 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 4425 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 4426 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.90 mg | 5% | CNF |
| 4427 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 4428 | Date, medjool | Fruits and fruit juices | 0.90 mg | 5% | CNF |
| 4429 | Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery | Breakfast cereals | 0.90 mg | 5% | CNF |
| 4430 | Macaroni and cheese, canned entree | Mixed Dishes | 0.90 mg | 5% | CNF |
| 4431 | Candies, bars, Chunky | Sweets | 0.90 mg | 5% | CNF |
| 4432 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 0.90 mg | 5% | CNF |
| 4433 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 4434 | Kale, boiled, drained | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 4435 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 4436 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 0.90 mg | 5% | CNF |
| 4437 | Apricot, frozen, sweetened | Fruits and fruit juices | 0.90 mg | 5% | CNF |
| 4438 | Salad dressing, thousand island, commercial, low calorie | Fats and Oils | 0.90 mg | 5% | CNF |
| 4439 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 0.89 mg | 5% | USDA_SR |
| 4440 | Snacks, M&M MARS, KUDOS Whole Grain Bars, peanut butter | Snacks | 0.89 mg | 5% | USDA_SR |
| 4441 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 0.89 mg | 5% | USDA_SR |
| 4442 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 0.89 mg | 5% | USDA_SR |
| 4443 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 0.89 mg | 5% | USDA_SR |
| 4444 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 4445 | Tomato products, canned, sauce, with mushrooms | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 4446 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 4447 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 4448 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 4449 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 4450 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
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