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 801–850 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 801 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 4.93 mg | 27% | USDA_FF |
| 802 | Bread, crumbs, dry, grated, seasoned | Baked Products | 4.92 mg | 27% | USDA_SR |
| 803 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 4.92 mg | 27% | CNF |
| 804 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 4.91 mg | 27% | USDA_SR |
| 805 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 4.91 mg | 27% | CNF |
| 806 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 4.90 mg | 27% | USDA_SR |
| 807 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 4.90 mg | 27% | USDA_SR |
| 808 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 4.90 mg | 27% | USDA_SR |
| 809 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 4.90 mg | 27% | USDA_SR |
| 810 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 4.90 mg | 27% | CNF |
| 811 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 4.90 mg | 27% | CNF |
| 812 | Bread, white wheat | Baked Products | 4.89 mg | 27% | USDA_SR |
| 813 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 4.87 mg | 27% | USDA_SR |
| 814 | Tofu, fried | Legumes and Legume Products | 4.87 mg | 27% | USDA_SR |
| 815 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 4.87 mg | 27% | USDA_SR |
| 816 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 4.87 mg | 27% | CNF |
| 817 | Tofu, fried | Legumes and Legume Products | 4.87 mg | 27% | CNF |
| 818 | Chickpea flour (besan) | Legumes and Legume Products | 4.86 mg | 27% | USDA_SR |
| 819 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 4.86 mg | 27% | USDA_SR |
| 820 | Breakfast bar, corn flake crust with fruit | Snacks | 4.86 mg | 27% | USDA_SR |
| 821 | Breakfast bar, corn flake crust with fruit | Baked Products | 4.86 mg | 27% | CNF |
| 822 | Chickpea flour (besan) | Legumes and Legume Products | 4.86 mg | 27% | CNF |
| 823 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 4.86 mg | 27% | CNF |
| 824 | Bread, crumbs, dry, grated, plain | Baked Products | 4.83 mg | 27% | USDA_SR |
| 825 | Bread crumbs, dry, grated, plain | Baked Products | 4.83 mg | 27% | CNF |
| 826 | Peas, split, raw | Legumes and Legume Products | 4.82 mg | 27% | CNF |
| 827 | Owl, horned, flesh, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.80 mg | 27% | USDA_SR |
| 828 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 4.80 mg | 27% | CNF |
| 829 | Beverages, coffee, instant, with chicory | Beverages | 4.76 mg | 26% | USDA_SR |
| 830 | Jute, potherb, raw | Vegetables and Vegetable Products | 4.76 mg | 26% | USDA_SR |
| 831 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 4.76 mg | 26% | USDA_SR |
| 832 | Coffee, instant with chicory, powder | Beverages | 4.76 mg | 26% | CNF |
| 833 | Jute, potherb, raw | Vegetables and Vegetable Products | 4.76 mg | 26% | CNF |
| 834 | Peanut flour, low fat | Legumes and Legume Products | 4.74 mg | 26% | USDA_SR |
| 835 | Peanut flour, low-fat | Legumes and Legume Products | 4.74 mg | 26% | CNF |
| 836 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 4.73 mg | 26% | USDA_SR |
| 837 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 4.73 mg | 26% | USDA_SR |
| 838 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 4.73 mg | 26% | USDA_SR |
| 839 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 4.73 mg | 26% | USDA_SR |
| 840 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 4.73 mg | 26% | USDA_SR |
| 841 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 4.73 mg | 26% | CNF |
| 842 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 4.73 mg | 26% | CNF |
| 843 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 4.72 mg | 26% | USDA_SR |
| 844 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 4.72 mg | 26% | USDA_SR |
| 845 | Molasses | Sweets | 4.72 mg | 26% | USDA_SR |
| 846 | Grains, oats | Cereals, Grains and Pasta | 4.72 mg | 26% | CNF |
| 847 | Sweets, fancy molasses | Sweets | 4.72 mg | 26% | CNF |
| 848 | Barley malt flour | Cereal Grains and Pasta | 4.71 mg | 26% | USDA_SR |
| 849 | Grains, barley, malt flour | Cereals, Grains and Pasta | 4.71 mg | 26% | CNF |
| 850 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 4.70 mg | 26% | USDA_FF |
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