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 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 4.03 mg | 22% |
| 552 | Nuts, butternuts, dried | Nut and Seed Products | 4.02 mg | 22% |
| 553 | Cookies, chocolate wafers | Baked Products | 4.01 mg | 22% |
| 554 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 4.01 mg | 22% |
| 555 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 4.01 mg | 22% |
| 556 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 4.00 mg | 22% |
| 557 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 4.00 mg | 22% |
| 558 | Oat flour, partially debranned | Cereal Grains and Pasta | 4.00 mg | 22% |
| 559 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 4.00 mg | 22% |
| 560 | Drumstick leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 561 | Winged bean leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 562 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 3.95 mg | 22% |
| 563 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 3.95 mg | 22% |
| 564 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 3.94 mg | 22% |
| 565 | Millet flour | Cereal Grains and Pasta | 3.94 mg | 22% |
| 566 | Carrot, dehydrated | Vegetables and Vegetable Products | 3.93 mg | 22% |
| 567 | Nuts, pistachio nuts, raw | Nut and Seed Products | 3.92 mg | 22% |
| 568 | Pretzels, soft | Snacks | 3.92 mg | 22% |
| 569 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 3.92 mg | 22% |
| 570 | Pretzels, soft, unsalted | Snacks | 3.92 mg | 22% |
| 571 | Bread, rice bran, toasted | Baked Products | 3.92 mg | 22% |
| 572 | Peanuts, spanish, raw | Legumes and Legume Products | 3.91 mg | 22% |
| 573 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 3.91 mg | 22% |
| 574 | Bread, french or vienna (includes sourdough) | Baked Products | 3.91 mg | 22% |
| 575 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 3.90 mg | 22% |
| 576 | Spices, onion powder | Spices and Herbs | 3.90 mg | 22% |
| 577 | Seasoning mix, dry, chili, original | Spices and Herbs | 3.90 mg | 22% |
| 578 | Bread, roll, Mexican, bollilo | Baked Products | 3.90 mg | 22% |
| 579 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 3.90 mg | 22% |
| 580 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 3.87 mg | 22% |
| 581 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 3.87 mg | 22% |
| 582 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 3.87 mg | 22% |
| 583 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 3.86 mg | 21% |
| 584 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 3.85 mg | 21% |
| 585 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 3.83 mg | 21% |
| 586 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 3.81 mg | 21% |
| 587 | George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry | Baked Products | 3.81 mg | 21% |
| 588 | Bread, stuffing, dry mix | Baked Products | 3.81 mg | 21% |
| 589 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 3.81 mg | 21% |
| 590 | Snacks, peas, roasted, wasabi-flavored | Snacks | 3.80 mg | 21% |
| 591 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 3.80 mg | 21% |
| 592 | Syrups, sorghum | Sweets | 3.80 mg | 21% |
| 593 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 3.80 mg | 21% |
| 594 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 3.80 mg | 21% |
| 595 | Bagels, cinnamon-raisin | Baked Products | 3.80 mg | 21% |
| 596 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 3.80 mg | 21% |
| 597 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 3.80 mg | 21% |
| 598 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 3.79 mg | 21% |
| 599 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 3.77 mg | 21% |
| 600 | Babyfood, pretzels | Baby Foods | 3.77 mg | 21% |
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