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 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 3.75 mg | 21% |
| 602 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 603 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 604 | Cookies, sugar wafers with creme filling, regular | Baked Products | 3.73 mg | 21% |
| 605 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 3.73 mg | 21% |
| 606 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 3.73 mg | 21% |
| 607 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 3.73 mg | 21% |
| 608 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 3.72 mg | 21% |
| 609 | Snacks, corn-based, extruded, onion-flavor | Snacks | 3.72 mg | 21% |
| 610 | Sausage, meatless | Legumes and Legume Products | 3.72 mg | 21% |
| 611 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 3.71 mg | 21% |
| 612 | Nuts, almonds | Nut and Seed Products | 3.71 mg | 21% |
| 613 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 3.70 mg | 21% |
| 614 | Crackers, melba toast, plain, without salt | Baked Products | 3.70 mg | 21% |
| 615 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 3.70 mg | 21% |
| 616 | Crackers, melba toast, plain | Baked Products | 3.70 mg | 21% |
| 617 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.70 mg | 21% |
| 618 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.70 mg | 21% |
| 619 | Nuts, macadamia nuts, raw | Nut and Seed Products | 3.69 mg | 20% |
| 620 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 3.68 mg | 20% |
| 621 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 3.68 mg | 20% |
| 622 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 3.68 mg | 20% |
| 623 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 3.68 mg | 20% |
| 624 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 3.67 mg | 20% |
| 625 | Cookies, gluten-free, chocolate wafer | Baked Products | 3.67 mg | 20% |
| 626 | Crackers, standard snack-type, with whole wheat | Baked Products | 3.65 mg | 20% |
| 627 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 3.64 mg | 20% |
| 628 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 629 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 630 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 3.63 mg | 20% |
| 631 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.62 mg | 20% |
| 632 | Bread, rice bran | Baked Products | 3.61 mg | 20% |
| 633 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 3.61 mg | 20% |
| 634 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 3.60 mg | 20% |
| 635 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 3.60 mg | 20% |
| 636 | Crackers, standard snack-type, regular, low salt | Baked Products | 3.60 mg | 20% |
| 637 | Barley, hulled | Cereal Grains and Pasta | 3.60 mg | 20% |
| 638 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.60 mg | 20% |
| 639 | Wheat, hard red spring | Cereal Grains and Pasta | 3.60 mg | 20% |
| 640 | Muffins, wheat bran, dry mix | Baked Products | 3.60 mg | 20% |
| 641 | Syrup, Cane | Sweets | 3.60 mg | 20% |
| 642 | Bread, wheat | Baked Products | 3.60 mg | 20% |
| 643 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 3.58 mg | 20% |
| 644 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 3.58 mg | 20% |
| 645 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.57 mg | 20% |
| 646 | Snacks, potato chips, fat free, salted | Snacks | 3.57 mg | 20% |
| 647 | Cereals, WHEATENA, dry | Breakfast Cereals | 3.57 mg | 20% |
| 648 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 3.57 mg | 20% |
| 649 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 3.57 mg | 20% |
| 650 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.57 mg | 20% |
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