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 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.57 mg | 20% |
| 652 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 3.56 mg | 20% |
| 653 | Crackers, whole-wheat, reduced fat | Baked Products | 3.56 mg | 20% |
| 654 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.56 mg | 20% |
| 655 | Rolls, dinner, wheat | Baked Products | 3.55 mg | 20% |
| 656 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 3.55 mg | 20% |
| 657 | Soybeans, green, raw | Vegetables and Vegetable Products | 3.55 mg | 20% |
| 658 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 3.53 mg | 20% |
| 659 | Frozen novelties, ice type, pineapple-coconut | Sweets | 3.53 mg | 20% |
| 660 | Seeds, lotus seeds, dried | Nut and Seed Products | 3.53 mg | 20% |
| 661 | Nuts, pilinuts, dried | Nut and Seed Products | 3.53 mg | 20% |
| 662 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 3.52 mg | 20% |
| 663 | Wheat, durum | Cereal Grains and Pasta | 3.52 mg | 20% |
| 664 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 3.50 mg | 19% |
| 665 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 3.50 mg | 19% |
| 666 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 3.50 mg | 19% |
| 667 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 3.49 mg | 19% |
| 668 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 3.49 mg | 19% |
| 669 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 3.48 mg | 19% |
| 670 | Crackers, toast thins, low sodium | Baked Products | 3.48 mg | 19% |
| 671 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar | Sweets | 3.47 mg | 19% |
| 672 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 3.47 mg | 19% |
| 673 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 3.46 mg | 19% |
| 674 | Bread, Italian | Baked Products | 3.45 mg | 19% |
| 675 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 3.45 mg | 19% |
| 676 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 3.45 mg | 19% |
| 677 | Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar | Sweets | 3.45 mg | 19% |
| 678 | Bread, oat bran, toasted | Baked Products | 3.43 mg | 19% |
| 679 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 3.43 mg | 19% |
| 680 | Chili with beans, canned | Legumes and Legume Products | 3.43 mg | 19% |
| 681 | Tart, breakfast, low fat | Baked Products | 3.42 mg | 19% |
| 682 | Falafel, home-prepared | Legumes and Legume Products | 3.42 mg | 19% |
| 683 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.41 mg | 19% |
| 684 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 3.40 mg | 19% |
| 685 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 3.40 mg | 19% |
| 686 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 3.40 mg | 19% |
| 687 | Beans, french, mature seeds, raw | Legumes and Legume Products | 3.40 mg | 19% |
| 688 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 3.39 mg | 19% |
| 689 | Nuts, coconut meat, dried (desiccated), toasted | Nut and Seed Products | 3.39 mg | 19% |
| 690 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 3.39 mg | 19% |
| 691 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 3.39 mg | 19% |
| 692 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.39 mg | 19% |
| 693 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 3.38 mg | 19% |
| 694 | Sorghum grain | Cereal Grains and Pasta | 3.36 mg | 19% |
| 695 | Nuts, coconut meat, dried (desiccated), creamed | Nut and Seed Products | 3.36 mg | 19% |
| 696 | Archway Home Style Cookies, Dutch Cocoa | Baked Products | 3.36 mg | 19% |
| 697 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 3.35 mg | 19% |
| 698 | Crackers, whole-wheat | Baked Products | 3.34 mg | 19% |
| 699 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 3.33 mg | 18% |
| 700 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.33 mg | 18% |
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