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 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 3.05 mg | 17% |
| 652 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 3.05 mg | 17% |
| 653 | Bread, garlic | Baked Products | 3.05 mg | 17% |
| 654 | Snacks, trail mix, regular, unsalted | Snacks | 3.05 mg | 17% |
| 655 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 3.05 mg | 17% |
| 656 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 3.04 mg | 17% |
| 657 | Spices, nutmeg, ground | Spices and Herbs | 3.04 mg | 17% |
| 658 | Cracker, rye, wafers, seasoned | Baked Products | 3.04 mg | 17% |
| 659 | Hush puppy, homemade | Baked Products | 3.04 mg | 17% |
| 660 | Snacks, popcorn, unpopped kernels | Snacks | 3.04 mg | 17% |
| 661 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 3.04 mg | 17% |
| 662 | Bread, multigrain, commercial | Baked Products | 3.03 mg | 17% |
| 663 | Bread, multigrain, commercial, reduced sodium | Baked Products | 3.03 mg | 17% |
| 664 | English muffin, multigrain (also granola) | Baked Products | 3.02 mg | 17% |
| 665 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 3.02 mg | 17% |
| 666 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 3.01 mg | 17% |
| 667 | Grains, millet, dry | Cereals, Grains and Pasta | 3.01 mg | 17% |
| 668 | Indian, bread, chapati or roti, plain | Baked Products | 3.01 mg | 17% |
| 669 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 3.00 mg | 17% |
| 670 | Cookie, chocolate, with icing or coating | Baked Products | 3.00 mg | 17% |
| 671 | Kale, scotch, raw | Vegetables and Vegetable Products | 3.00 mg | 17% |
| 672 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 2.99 mg | 17% |
| 673 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 2.98 mg | 17% |
| 674 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 2.98 mg | 17% |
| 675 | Cookie, shortbread, plain, commercial | Baked Products | 2.98 mg | 17% |
| 676 | Beans, kidney, light red, boiled | Legumes and Legume Products | 2.98 mg | 17% |
| 677 | Grape leaves, canned | Vegetables and Vegetable Products | 2.98 mg | 17% |
| 678 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 2.98 mg | 17% |
| 679 | Cereal, ready to eat, Spelt Flakes, Nature's Path | Breakfast cereals | 2.97 mg | 16% |
| 680 | Popover, dry mix, unprepared | Baked Products | 2.97 mg | 16% |
| 681 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 2.94 mg | 16% |
| 682 | Carob (St. John's bread), flour | Legumes and Legume Products | 2.94 mg | 16% |
| 683 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 2.94 mg | 16% |
| 684 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 2.94 mg | 16% |
| 685 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 2.92 mg | 16% |
| 686 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 2.91 mg | 16% |
| 687 | Sweets, baking chocolate, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 2.91 mg | 16% |
| 688 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 2.91 mg | 16% |
| 689 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 2.90 mg | 16% |
| 690 | Cookie, fig bar | Baked Products | 2.90 mg | 16% |
| 691 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 2.89 mg | 16% |
| 692 | Pie crust, standard type, homemade, baked | Baked Products | 2.89 mg | 16% |
| 693 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 2.89 mg | 16% |
| 694 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 2.89 mg | 16% |
| 695 | Cereal, ready to eat, Morning Crisp: strawberry, Jordans | Breakfast cereals | 2.88 mg | 16% |
| 696 | Cake, gingerbread, homemade | Baked Products | 2.88 mg | 16% |
| 697 | Fast foods, hot dog with chili | Fast Foods | 2.88 mg | 16% |
| 698 | English muffin, wheat | Baked Products | 2.87 mg | 16% |
| 699 | Snacks, popcorn, microwave, lower in fat | Snacks | 2.87 mg | 16% |
| 700 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 2.86 mg | 16% |
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