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 4451–4500 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4451 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 4452 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 0.89 mg | 5% | USDA_SR |
| 4453 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 0.89 mg | 5% | CNF |
| 4454 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 4455 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 4456 | Cookie, peanut butter, commercial, soft-type | Baked Products | 0.89 mg | 5% | CNF |
| 4457 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 4458 | Carrot, baby, raw | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 4459 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 4460 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 4461 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 4462 | Figs, dried, stewed | Fruits and Fruit Juices | 0.88 mg | 5% | USDA_SR |
| 4463 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.88 mg | 5% | USDA_SR |
| 4464 | Whey, sweet, dried | Dairy and Egg Products | 0.88 mg | 5% | USDA_SR |
| 4465 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.88 mg | 5% | USDA_SR |
| 4466 | Poi | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 4467 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 4468 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 4469 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 4470 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 4471 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 4472 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 4473 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 4474 | Oat bran, cooked | Cereal Grains and Pasta | 0.88 mg | 5% | USDA_SR |
| 4475 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 4476 | Grains, rice and vermicelli mix, beef flavour, prepared with margarine | Cereals, Grains and Pasta | 0.88 mg | 5% | CNF |
| 4477 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 4478 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 4479 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 4480 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 4481 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.88 mg | 5% | CNF |
| 4482 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 4483 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 4484 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 4485 | Poi | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 4486 | Fig, dried, cooked | Fruits and fruit juices | 0.88 mg | 5% | CNF |
| 4487 | Whey, sweet, dry | Dairy and Egg Products | 0.88 mg | 5% | CNF |
| 4488 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 0.87 mg | 5% | USDA_FF |
| 4489 | Vitasoy USA Nasoya, Lite Silken Tofu | Legumes and Legume Products | 0.87 mg | 5% | USDA_SR |
| 4490 | Cheese, parmesan, shredded | Dairy and Egg Products | 0.87 mg | 5% | USDA_SR |
| 4491 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 0.87 mg | 5% | USDA_SR |
| 4492 | Babyfood, juice, prune and orange | Baby Foods | 0.87 mg | 5% | USDA_SR |
| 4493 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 0.87 mg | 5% | USDA_SR |
| 4494 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 4495 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 4496 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 4497 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 4498 | Restaurant, Mexican, cheese tamales | Restaurant Foods | 0.87 mg | 5% | USDA_SR |
| 4499 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 4500 | Potatoes, french fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
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