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 4751–4800 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4751 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 4752 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 4753 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 4754 | Yogourt, soy, fruit flavoured, with added fibre | Dairy and Egg Products | 0.77 mg | 4% | CNF |
| 4755 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 4756 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 4757 | Eggplant, pickled | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 4758 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.77 mg | 4% | CNF |
| 4759 | Purslane, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 4760 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 4761 | Cheese, romano | Dairy and Egg Products | 0.77 mg | 4% | CNF |
| 4762 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_FF |
| 4763 | Sweet rolls, cheese | Baked Products | 0.76 mg | 4% | USDA_SR |
| 4764 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.76 mg | 4% | USDA_SR |
| 4765 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.76 mg | 4% | USDA_SR |
| 4766 | Cheese, colby | Dairy and Egg Products | 0.76 mg | 4% | USDA_SR |
| 4767 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_SR |
| 4768 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_SR |
| 4769 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.76 mg | 4% | USDA_SR |
| 4770 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_SR |
| 4771 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 0.76 mg | 4% | USDA_SR |
| 4772 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.76 mg | 4% | USDA_SR |
| 4773 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 0.76 mg | 4% | USDA_SR |
| 4774 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 0.76 mg | 4% | CNF |
| 4775 | Sweet potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 4776 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 4777 | Babyfood, cereal, ready-to-eat, 'O' Shaped with whole milk | Babyfoods | 0.76 mg | 4% | CNF |
| 4778 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 4779 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 4780 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 4781 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 0.76 mg | 4% | CNF |
| 4782 | Cheese, colby | Dairy and Egg Products | 0.76 mg | 4% | CNF |
| 4783 | Collards, raw | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_FF |
| 4784 | Beverages, tea, instant, lemon, unsweetened | Beverages | 0.75 mg | 4% | USDA_SR |
| 4785 | Danish pastry, raspberry, unenriched | Baked Products | 0.75 mg | 4% | USDA_SR |
| 4786 | Bread, french or vienna, whole wheat | Baked Products | 0.75 mg | 4% | USDA_SR |
| 4787 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.75 mg | 4% | USDA_SR |
| 4788 | Danish pastry, lemon, unenriched | Baked Products | 0.75 mg | 4% | USDA_SR |
| 4789 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.75 mg | 4% | USDA_SR |
| 4790 | MORI-NU, Tofu, silken, lite firm | Legumes and Legume Products | 0.75 mg | 4% | USDA_SR |
| 4791 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 0.75 mg | 4% | USDA_SR |
| 4792 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Chocolate Cone | Sweets | 0.75 mg | 4% | USDA_SR |
| 4793 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 4794 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 4795 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 4796 | TACO BELL, Nachos | Fast Foods | 0.75 mg | 4% | USDA_SR |
| 4797 | Fast foods, nachos, with cheese | Fast Foods | 0.75 mg | 4% | USDA_SR |
| 4798 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 4799 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 0.75 mg | 4% | USDA_SR |
| 4800 | Snacks, fruit leather, pieces, with vitamin C | Snacks | 0.75 mg | 4% | USDA_SR |
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