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 651–700 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 651 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 5.94 mg | 33% | USDA_SR |
| 652 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 5.94 mg | 33% | USDA_SR |
| 653 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 5.94 mg | 33% | CNF |
| 654 | Cracker, rye, wafers, plain | Baked Products | 5.94 mg | 33% | CNF |
| 655 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 5.94 mg | 33% | CNF |
| 656 | Blackeye pea, dry | Legumes and Legume Products | 5.93 mg | 33% | USDA_FF |
| 657 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 5.89 mg | 33% | USDA_SR |
| 658 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 5.88 mg | 33% | USDA_SR |
| 659 | Cereal, ready to eat, Multigrain, Nature's Path | Breakfast cereals | 5.88 mg | 33% | CNF |
| 660 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 5.88 mg | 33% | CNF |
| 661 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 5.87 mg | 33% | USDA_FF |
| 662 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 5.87 mg | 33% | USDA_FF |
| 663 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 5.85 mg | 32% | USDA_FF |
| 664 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 5.85 mg | 32% | USDA_FF |
| 665 | Soy flour, full-fat, roasted | Legumes and Legume Products | 5.82 mg | 32% | USDA_SR |
| 666 | Soy flour, full-fat, roasted | Legumes and Legume Products | 5.82 mg | 32% | CNF |
| 667 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 5.81 mg | 32% | USDA_SR |
| 668 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 5.81 mg | 32% | CNF |
| 669 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 5.80 mg | 32% | USDA_SR |
| 670 | Flaxseed, ground | Nut and Seed Products | 5.78 mg | 32% | USDA_FF |
| 671 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 5.76 mg | 32% | USDA_SR |
| 672 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 5.76 mg | 32% | USDA_SR |
| 673 | Seeds, flaxseed | Nut and Seed Products | 5.73 mg | 32% | USDA_SR |
| 674 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 5.73 mg | 32% | CNF |
| 675 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 5.71 mg | 32% | CNF |
| 676 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 5.70 mg | 32% | CNF |
| 677 | Lemonade with artificial sweetener, powder | Beverages | 5.70 mg | 32% | CNF |
| 678 | Crackers, snack, Goya Crackers | Baked Products | 5.66 mg | 31% | USDA_SR |
| 679 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 5.65 mg | 31% | USDA_SR |
| 680 | Spices, garlic powder | Spices and Herbs | 5.65 mg | 31% | USDA_SR |
| 681 | Spices, garlic powder | Spices and Herbs | 5.65 mg | 31% | CNF |
| 682 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 5.62 mg | 31% | USDA_FF |
| 683 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 5.62 mg | 31% | USDA_SR |
| 684 | Waffles, plain, frozen, ready-to-heat | Baked Products | 5.61 mg | 31% | USDA_SR |
| 685 | Waffle, plain, frozen, ready-to-heat | Baked Products | 5.61 mg | 31% | CNF |
| 686 | Soybean, curd cheese | Legumes and Legume Products | 5.60 mg | 31% | USDA_SR |
| 687 | Soybean, curd cheese | Legumes and Legume Products | 5.60 mg | 31% | CNF |
| 688 | Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt | Breakfast Cereals | 5.59 mg | 31% | USDA_SR |
| 689 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 5.58 mg | 31% | USDA_SR |
| 690 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 5.58 mg | 31% | CNF |
| 691 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 5.55 mg | 31% | USDA_FF |
| 692 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 5.54 mg | 31% | CNF |
| 693 | Nuts, pine nuts, dried | Nut and Seed Products | 5.53 mg | 31% | USDA_SR |
| 694 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 5.53 mg | 31% | CNF |
| 695 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 5.51 mg | 31% | USDA_SR |
| 696 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 5.51 mg | 31% | USDA_SR |
| 697 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 5.51 mg | 31% | CNF |
| 698 | Cereal, ready to eat, Morning Crisp: maple & pecan, Jordans | Breakfast cereals | 5.50 mg | 31% | CNF |
| 699 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 5.49 mg | 30% | USDA_SR |
| 700 | Beans, navy, raw | Legumes and Legume Products | 5.49 mg | 30% | CNF |
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