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 4551–4600 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4551 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_SR |
| 4552 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_SR |
| 4553 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_SR |
| 4554 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.84 mg | 5% | USDA_SR |
| 4555 | APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu | Restaurant Foods | 0.84 mg | 5% | USDA_SR |
| 4556 | Sesbania flower, raw | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_SR |
| 4557 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.84 mg | 5% | USDA_SR |
| 4558 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 0.84 mg | 5% | USDA_SR |
| 4559 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% | CNF |
| 4560 | Dessert, frozen, ice cream, chocolate, low fat | Sweets | 0.84 mg | 5% | CNF |
| 4561 | Candies, bars, KIT KAT BIG KAT | Sweets | 0.84 mg | 5% | CNF |
| 4562 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 0.84 mg | 5% | CNF |
| 4563 | Sesbania flowers, raw | Vegetables and Vegetable Products | 0.84 mg | 5% | CNF |
| 4564 | Potato, whole, frozen, boiled, drained | Vegetables and Vegetable Products | 0.84 mg | 5% | CNF |
| 4565 | Plum, canned, purple, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.84 mg | 5% | CNF |
| 4566 | Cereal, hot, cream of wheat, regular, prepared | Breakfast cereals | 0.84 mg | 5% | CNF |
| 4567 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 0.84 mg | 5% | CNF |
| 4568 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 0.84 mg | 5% | CNF |
| 4569 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 0.83 mg | 5% | USDA_SR |
| 4570 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 0.83 mg | 5% | USDA_SR |
| 4571 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 0.83 mg | 5% | USDA_SR |
| 4572 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 0.83 mg | 5% | USDA_SR |
| 4573 | Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.83 mg | 5% | USDA_SR |
| 4574 | Endive, raw | Vegetables and Vegetable Products | 0.83 mg | 5% | USDA_SR |
| 4575 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 0.83 mg | 5% | CNF |
| 4576 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 0.83 mg | 5% | CNF |
| 4577 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.83 mg | 5% | CNF |
| 4578 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.83 mg | 5% | CNF |
| 4579 | Popovers, dry mix, unenriched | Baked Products | 0.82 mg | 5% | USDA_SR |
| 4580 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 0.82 mg | 5% | USDA_SR |
| 4581 | Archway Home Style Cookies, Coconut Macaroon | Baked Products | 0.82 mg | 5% | USDA_SR |
| 4582 | Cookies, coconut macaroon | Baked Products | 0.82 mg | 5% | USDA_SR |
| 4583 | Cheese, parmesan, hard | Dairy and Egg Products | 0.82 mg | 5% | USDA_SR |
| 4584 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.82 mg | 5% | USDA_SR |
| 4585 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 5% | USDA_SR |
| 4586 | Desserts, apple crisp, prepared-from-recipe | Sweets | 0.82 mg | 5% | USDA_SR |
| 4587 | Plums, canned, purple, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.82 mg | 5% | USDA_SR |
| 4588 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 0.82 mg | 5% | USDA_SR |
| 4589 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 0.82 mg | 5% | CNF |
| 4590 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 5% | CNF |
| 4591 | Dessert, apple crisp, homemade | Sweets | 0.82 mg | 5% | CNF |
| 4592 | Coffee, instant, French vanilla flavour, with aspartame and acesulfame potassium, fat free, sugar free, low calorie, powder | Beverages | 0.82 mg | 5% | CNF |
| 4593 | Tofu, silken, soft | Legumes and Legume Products | 0.82 mg | 5% | CNF |
| 4594 | Cookie, coconut macaroon | Baked Products | 0.82 mg | 5% | CNF |
| 4595 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 0.82 mg | 5% | CNF |
| 4596 | Plum, canned, purple, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.82 mg | 5% | CNF |
| 4597 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 0.82 mg | 5% | CNF |
| 4598 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 0.82 mg | 5% | CNF |
| 4599 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 0.82 mg | 5% | CNF |
| 4600 | Cheese, parmesan, hard | Dairy and Egg Products | 0.82 mg | 5% | CNF |
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