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 851–900 of 3,584 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 2.83 mg | 16% |
| 852 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 2.83 mg | 16% |
| 853 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 2.83 mg | 16% |
| 854 | Croutons, seasoned | Baked Products | 2.82 mg | 16% |
| 855 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 2.81 mg | 16% |
| 856 | Millet, puffed | Breakfast Cereals | 2.81 mg | 16% |
| 857 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 2.81 mg | 16% |
| 858 | Bread, cracked-wheat | Baked Products | 2.81 mg | 16% |
| 859 | Muffins, corn, commercially prepared | Baked Products | 2.81 mg | 16% |
| 860 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 2.80 mg | 16% |
| 861 | Pie crust, standard-type, frozen, ready-to-bake, enriched, baked | Baked Products | 2.80 mg | 16% |
| 862 | Tamarinds, raw | Fruits and Fruit Juices | 2.80 mg | 16% |
| 863 | Prune puree | Fruits and Fruit Juices | 2.80 mg | 16% |
| 864 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 2.80 mg | 16% |
| 865 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 2.80 mg | 16% |
| 866 | Caribou, tongue, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.80 mg | 16% |
| 867 | Whale, beluga, flipper, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.80 mg | 16% |
| 868 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 2.79 mg | 16% |
| 869 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 2.79 mg | 16% |
| 870 | Corn bran, crude | Cereal Grains and Pasta | 2.79 mg | 16% |
| 871 | Cookies, vanilla wafers, higher fat | Baked Products | 2.79 mg | 16% |
| 872 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 2.78 mg | 15% |
| 873 | Rolls, pumpernickel | Baked Products | 2.78 mg | 15% |
| 874 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 2.78 mg | 15% |
| 875 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 2.78 mg | 15% |
| 876 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 2.78 mg | 15% |
| 877 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 2.77 mg | 15% |
| 878 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.77 mg | 15% |
| 879 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 2.77 mg | 15% |
| 880 | Bagels, wheat | Baked Products | 2.76 mg | 15% |
| 881 | Candies, sweet chocolate | Sweets | 2.76 mg | 15% |
| 882 | Fast food, biscuit | Fast Foods | 2.76 mg | 15% |
| 883 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 2.75 mg | 15% |
| 884 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 2.75 mg | 15% |
| 885 | Biscuits, mixed grain, refrigerated dough | Baked Products | 2.75 mg | 15% |
| 886 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 2.75 mg | 15% |
| 887 | Rolls, dinner, sweet | Baked Products | 2.74 mg | 15% |
| 888 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 2.72 mg | 15% |
| 889 | Crackers, rusk toast | Baked Products | 2.72 mg | 15% |
| 890 | Cake, sponge, commercially prepared | Baked Products | 2.72 mg | 15% |
| 891 | Rolls, french | Baked Products | 2.71 mg | 15% |
| 892 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.71 mg | 15% |
| 893 | Spinach, raw | Vegetables and Vegetable Products | 2.71 mg | 15% |
| 894 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.71 mg | 15% |
| 895 | Pectin, unsweetened, dry mix | Sweets | 2.71 mg | 15% |
| 896 | Corn grain, yellow | Cereal Grains and Pasta | 2.71 mg | 15% |
| 897 | Corn grain, white | Cereal Grains and Pasta | 2.71 mg | 15% |
| 898 | Candies, dark chocolate coated coffee beans | Sweets | 2.70 mg | 15% |
| 899 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 2.70 mg | 15% |
| 900 | Bread, oatmeal | Baked Products | 2.70 mg | 15% |
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