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 701–750 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 701 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 5.48 mg | 30% | USDA_FF |
| 702 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 5.48 mg | 30% | USDA_FF |
| 703 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 5.47 mg | 30% | USDA_SR |
| 704 | Beans, great northern, raw | Legumes and Legume Products | 5.47 mg | 30% | CNF |
| 705 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 5.46 mg | 30% | USDA_FF |
| 706 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 5.46 mg | 30% | USDA_FF |
| 707 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 5.41 mg | 30% | USDA_FF |
| 708 | Oat bran, raw | Cereal Grains and Pasta | 5.41 mg | 30% | USDA_SR |
| 709 | Grains, oat bran, dry | Cereals, Grains and Pasta | 5.41 mg | 30% | CNF |
| 710 | Pink Himalayan sea salt | 5.40 mg | 30% | CUSTOM | |
| 711 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 5.40 mg | 30% | USDA_FF |
| 712 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 5.40 mg | 30% | USDA_FF |
| 713 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 5.40 mg | 30% | USDA_SR |
| 714 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 5.40 mg | 30% | USDA_SR |
| 715 | Longans, dried | Fruits and Fruit Juices | 5.40 mg | 30% | USDA_SR |
| 716 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 5.40 mg | 30% | USDA_SR |
| 717 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 5.40 mg | 30% | CNF |
| 718 | Longan, dried | Fruits and fruit juices | 5.40 mg | 30% | CNF |
| 719 | Wheat, soft white | Cereal Grains and Pasta | 5.37 mg | 30% | USDA_SR |
| 720 | Grains, wheat, soft white | Cereals, Grains and Pasta | 5.37 mg | 30% | CNF |
| 721 | Nuts, pine nuts, raw | Nut and Seed Products | 5.36 mg | 30% | USDA_FF |
| 722 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 5.36 mg | 30% | USDA_SR |
| 723 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 5.36 mg | 30% | CNF |
| 724 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 5.34 mg | 30% | USDA_FF |
| 725 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 5.34 mg | 30% | USDA_FF |
| 726 | Beans, black, flour | Legumes and Legume Products | 5.34 mg | 30% | CNF |
| 727 | Cereals, farina, enriched, cooked with water, with salt | Breakfast Cereals | 5.33 mg | 30% | USDA_SR |
| 728 | Sauce, worcestershire | Soups, Sauces, and Gravies | 5.30 mg | 29% | USDA_SR |
| 729 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 5.30 mg | 29% | CNF |
| 730 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 5.30 mg | 29% | CNF |
| 731 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 5.30 mg | 29% | CNF |
| 732 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 5.29 mg | 29% | USDA_FF |
| 733 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 5.29 mg | 29% | USDA_FF |
| 734 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 5.26 mg | 29% | USDA_FF |
| 735 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 5.26 mg | 29% | USDA_FF |
| 736 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 5.25 mg | 29% | USDA_SR |
| 737 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 5.25 mg | 29% | CNF |
| 738 | Cereal, hot, 9 grain, dry, Rogers | Breakfast cereals | 5.25 mg | 29% | CNF |
| 739 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 5.23 mg | 29% | USDA_SR |
| 740 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 5.23 mg | 29% | CNF |
| 741 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 5.21 mg | 29% | USDA_FF |
| 742 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 5.20 mg | 29% | USDA_SR |
| 743 | Snacks, soy chips or crisps, salted | Snacks | 5.20 mg | 29% | USDA_SR |
| 744 | Vital wheat gluten | Cereal Grains and Pasta | 5.20 mg | 29% | USDA_SR |
| 745 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 5.20 mg | 29% | CNF |
| 746 | Snacks, soy chips or crisps, salted | Snacks | 5.20 mg | 29% | CNF |
| 747 | Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt | Breakfast Cereals | 5.19 mg | 29% | USDA_SR |
| 748 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 5.18 mg | 29% | USDA_SR |
| 749 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 5.18 mg | 29% | CNF |
| 750 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 5.16 mg | 29% | CNF |
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