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 4801–4850 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4801 | Plantains, green, raw | Fruits and Fruit Juices | 0.75 mg | 4% | USDA_SR |
| 4802 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.75 mg | 4% | USDA_SR |
| 4803 | Tamarind nectar, canned | Fruits and Fruit Juices | 0.75 mg | 4% | USDA_SR |
| 4804 | Snacks, fruit leather, pieces | Sweets | 0.75 mg | 4% | USDA_SR |
| 4805 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 0.75 mg | 4% | CNF |
| 4806 | Cereal, hot, Red River, prepared, Robin Hood | Breakfast cereals | 0.75 mg | 4% | CNF |
| 4807 | Tofu, silken, light, firm | Legumes and Legume Products | 0.75 mg | 4% | CNF |
| 4808 | Fast foods, mexican, nachos with cheese | Fast Foods | 0.75 mg | 4% | CNF |
| 4809 | Snacks, fruit leather, pieces | Snacks | 0.75 mg | 4% | CNF |
| 4810 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 0.75 mg | 4% | CNF |
| 4811 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.75 mg | 4% | CNF |
| 4812 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.75 mg | 4% | CNF |
| 4813 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 0.75 mg | 4% | CNF |
| 4814 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.75 mg | 4% | CNF |
| 4815 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 0.74 mg | 4% | USDA_SR |
| 4816 | Beverages, chocolate malt, powder, prepared with fat free milk | Beverages | 0.74 mg | 4% | USDA_SR |
| 4817 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.74 mg | 4% | USDA_SR |
| 4818 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.74 mg | 4% | USDA_SR |
| 4819 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 4820 | Persimmons, japanese, dried | Fruits and Fruit Juices | 0.74 mg | 4% | USDA_SR |
| 4821 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 0.74 mg | 4% | USDA_SR |
| 4822 | DENNY'S, onion rings | Restaurant Foods | 0.74 mg | 4% | USDA_SR |
| 4823 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 0.74 mg | 4% | USDA_SR |
| 4824 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 4825 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 0.74 mg | 4% | USDA_SR |
| 4826 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.74 mg | 4% | USDA_SR |
| 4827 | Syrups, table blends, corn, refiner, and sugar | Sweets | 0.74 mg | 4% | USDA_SR |
| 4828 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 4829 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 4830 | Ravioli, cheese-filled, canned | Mixed Dishes | 0.74 mg | 4% | CNF |
| 4831 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 0.74 mg | 4% | CNF |
| 4832 | Salisbury steak in gravy with macaroni and cheese, frozen | Mixed Dishes | 0.74 mg | 4% | CNF |
| 4833 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.74 mg | 4% | CNF |
| 4834 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 0.74 mg | 4% | CNF |
| 4835 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.74 mg | 4% | CNF |
| 4836 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.74 mg | 4% | CNF |
| 4837 | Sweets, syrups, table blends, corn, refiner's syrup and sugar | Sweets | 0.74 mg | 4% | CNF |
| 4838 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 0.74 mg | 4% | CNF |
| 4839 | Persimmon, japanese, dried | Fruits and fruit juices | 0.74 mg | 4% | CNF |
| 4840 | Cheese souffle | Mixed Dishes | 0.74 mg | 4% | CNF |
| 4841 | Mushroom, beech | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_FF |
| 4842 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_FF |
| 4843 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.73 mg | 4% | USDA_SR |
| 4844 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.73 mg | 4% | USDA_SR |
| 4845 | Salad dressing, french dressing, reduced fat | Fats and Oils | 0.73 mg | 4% | USDA_SR |
| 4846 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.73 mg | 4% | USDA_SR |
| 4847 | Broccoli, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 4848 | BURGER KING, french fries | Fast Foods | 0.73 mg | 4% | USDA_SR |
| 4849 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 4850 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
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