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 601–650 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 3.25 mg | 18% |
| 602 | Indian, bread, naan | Baked Products | 3.25 mg | 18% |
| 603 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 3.24 mg | 18% |
| 604 | Potato, skin, raw | Vegetables and Vegetable Products | 3.24 mg | 18% |
| 605 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 3.22 mg | 18% |
| 606 | Bread, sprouted wheat, commercial | Baked Products | 3.22 mg | 18% |
| 607 | Phyllo dough | Baked Products | 3.21 mg | 18% |
| 608 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 3.21 mg | 18% |
| 609 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 3.21 mg | 18% |
| 610 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 611 | Sauce, adobo fresco | Soups, Sauces and Gravies | 3.20 mg | 18% |
| 612 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 613 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 614 | Cereal, ready to eat, Granola: Apples 'n cinnamon, Rogers | Breakfast cereals | 3.20 mg | 18% |
| 615 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 3.19 mg | 18% |
| 616 | Snacks, popcorn, air-popped | Snacks | 3.19 mg | 18% |
| 617 | Cereal, ready to eat, Acai Plus Granola, Nature's Path | Breakfast cereals | 3.18 mg | 18% |
| 618 | Cereal, ready to eat, Pomegran Plus Cherry Granola, Nature's Path | Breakfast cereals | 3.18 mg | 18% |
| 619 | Basil, fresh | Spices and Herbs | 3.17 mg | 18% |
| 620 | Cracker, matzo, plain | Baked Products | 3.16 mg | 18% |
| 621 | Bread, focaccia, Italian flatbread, plain | Baked Products | 3.16 mg | 18% |
| 622 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 3.14 mg | 17% |
| 623 | Beverage mix, chocolate flavour, powder | Beverages | 3.14 mg | 17% |
| 624 | Grains, sorghum, flour | Cereals, Grains and Pasta | 3.14 mg | 17% |
| 625 | Beans, lima, raw | Vegetables and Vegetable Products | 3.14 mg | 17% |
| 626 | Moth beans, boiled, salted | Legumes and Legume Products | 3.14 mg | 17% |
| 627 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 3.14 mg | 17% |
| 628 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 3.14 mg | 17% |
| 629 | Moth beans, boiled | Legumes and Legume Products | 3.14 mg | 17% |
| 630 | Hearts of palm, canned | Vegetables and Vegetable Products | 3.13 mg | 17% |
| 631 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 3.13 mg | 17% |
| 632 | Candies, bars / chips, semisweet chocolate | Sweets | 3.13 mg | 17% |
| 633 | Nuts, walnuts, black, dried | Nuts and Seeds | 3.12 mg | 17% |
| 634 | English muffin, wheat, toasted | Baked Products | 3.12 mg | 17% |
| 635 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 3.11 mg | 17% |
| 636 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 3.11 mg | 17% |
| 637 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 3.11 mg | 17% |
| 638 | Dandelion greens, raw | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 639 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 3.10 mg | 17% |
| 640 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 3.10 mg | 17% |
| 641 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 642 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 643 | Cracker, whole wheat, low sodium | Baked Products | 3.08 mg | 17% |
| 644 | Bagel, oat bran | Baked Products | 3.08 mg | 17% |
| 645 | Bread, pita, whole-wheat | Baked Products | 3.06 mg | 17% |
| 646 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 3.06 mg | 17% |
| 647 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 3.06 mg | 17% |
| 648 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 3.06 mg | 17% |
| 649 | Bread, white with raisins, commercial | Baked Products | 3.05 mg | 17% |
| 650 | Snacks, trail mix, regular, unsalted | Snacks | 3.05 mg | 17% |
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