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 551–600 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Chili with beans, canned | Legumes and Legume Products | 3.43 mg | 19% |
| 552 | Breakfast tart, low fat | Baked Products | 3.42 mg | 19% |
| 553 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 3.42 mg | 19% |
| 554 | Falafel, homemade | Legumes and Legume Products | 3.42 mg | 19% |
| 555 | Cereal, ready to eat, Vanilla Almond Granola, Nature's Path | Breakfast cereals | 3.41 mg | 19% |
| 556 | Bread, white, commercial, with added fibre | Baked Products | 3.41 mg | 19% |
| 557 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 3.41 mg | 19% |
| 558 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 3.40 mg | 19% |
| 559 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 3.40 mg | 19% |
| 560 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 3.40 mg | 19% |
| 561 | Beans, french, mature seeds, raw | Legumes and Legume Products | 3.40 mg | 19% |
| 562 | Nuts, coconut meat, desiccated, toasted | Nuts and Seeds | 3.39 mg | 19% |
| 563 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 3.39 mg | 19% |
| 564 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.39 mg | 19% |
| 565 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 3.39 mg | 19% |
| 566 | Cereal, ready to eat, Flax Plus Red Berry Crunch, Nature's Path | Breakfast cereals | 3.38 mg | 19% |
| 567 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 3.38 mg | 19% |
| 568 | Grains, sorghum | Cereals, Grains and Pasta | 3.36 mg | 19% |
| 569 | Nuts, coconut meat, desiccated, creamed | Nuts and Seeds | 3.36 mg | 19% |
| 570 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 3.35 mg | 19% |
| 571 | Bread, multigrain, toasted | Baked Products | 3.34 mg | 19% |
| 572 | Cracker, whole-wheat | Baked Products | 3.34 mg | 19% |
| 573 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 3.34 mg | 19% |
| 574 | Lentils, boiled | Legumes and Legume Products | 3.33 mg | 18% |
| 575 | Lentils, boiled, salted | Legumes and Legume Products | 3.33 mg | 18% |
| 576 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 3.33 mg | 18% |
| 577 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 3.32 mg | 18% |
| 578 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 3.32 mg | 18% |
| 579 | Rice, spanish rice mix, unprepared | Mixed Dishes | 3.32 mg | 18% |
| 580 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 3.31 mg | 18% |
| 581 | Bread, white with raisins, commercial, toasted | Baked Products | 3.31 mg | 18% |
| 582 | Cake, date square (matrimonial cake), homemade | Baked Products | 3.31 mg | 18% |
| 583 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 3.31 mg | 18% |
| 584 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 3.30 mg | 18% |
| 585 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 3.30 mg | 18% |
| 586 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 3.30 mg | 18% |
| 587 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 3.30 mg | 18% |
| 588 | Borage, raw | Vegetables and Vegetable Products | 3.30 mg | 18% |
| 589 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 3.30 mg | 18% |
| 590 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 3.30 mg | 18% |
| 591 | Tortilla, ready-to-bake / fry, flour | Baked Products | 3.30 mg | 18% |
| 592 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 3.30 mg | 18% |
| 593 | English muffin, multigrain (also granola), toasted | Baked Products | 3.29 mg | 18% |
| 594 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 3.29 mg | 18% |
| 595 | Roll (kaiser), hard | Baked Products | 3.28 mg | 18% |
| 596 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 3.28 mg | 18% |
| 597 | Meatless, chicken | Legumes and Legume Products | 3.27 mg | 18% |
| 598 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 3.27 mg | 18% |
| 599 | Currant, zante, dried | Fruits and fruit juices | 3.26 mg | 18% |
| 600 | Indian, bread, naan | Baked Products | 3.25 mg | 18% |
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