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 951–1000 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 951 | Cereal, ready to eat, Flax Plus Maple Pecan Crunch, Nature's Path | Breakfast cereals | 4.35 mg | 24% | CNF |
| 952 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 4.34 mg | 24% | USDA_FF |
| 953 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 4.33 mg | 24% | USDA_SR |
| 954 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 4.33 mg | 24% | USDA_SR |
| 955 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 4.33 mg | 24% | CNF |
| 956 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 4.33 mg | 24% | CNF |
| 957 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 4.32 mg | 24% | USDA_SR |
| 958 | Snacks, pretzels, hard, plain, unsalted | Snacks | 4.32 mg | 24% | CNF |
| 959 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 4.31 mg | 24% | USDA_SR |
| 960 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 4.31 mg | 24% | USDA_SR |
| 961 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 4.31 mg | 24% | CNF |
| 962 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 4.30 mg | 24% | USDA_SR |
| 963 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 4.30 mg | 24% | CNF |
| 964 | Cereal, ready to eat, Morning Crisp: chocolate, Jordans | Breakfast cereals | 4.30 mg | 24% | CNF |
| 965 | Bread, sticks, plain | Baked Products | 4.28 mg | 24% | USDA_SR |
| 966 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 4.28 mg | 24% | USDA_SR |
| 967 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 4.28 mg | 24% | USDA_SR |
| 968 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 4.28 mg | 24% | USDA_SR |
| 969 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 4.28 mg | 24% | CNF |
| 970 | Bread stick, plain | Baked Products | 4.28 mg | 24% | CNF |
| 971 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 4.28 mg | 24% | CNF |
| 972 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 4.28 mg | 24% | CNF |
| 973 | Cereal, ready to eat, Blueberry Muesli with Almonds, Nature's Path | Breakfast cereals | 4.28 mg | 24% | CNF |
| 974 | Candies, sesame crunch | Sweets | 4.27 mg | 24% | USDA_SR |
| 975 | Soup, NISSIN, OODLES OF NOODLES TOP RAMEN, ramen noodles, oriental flavour, dry | Soups, Sauces and Gravies | 4.27 mg | 24% | CNF |
| 976 | Candies, sesame crunch (crisp) | Sweets | 4.27 mg | 24% | CNF |
| 977 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 4.26 mg | 24% | USDA_SR |
| 978 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 4.25 mg | 24% | USDA_SR |
| 979 | Cracker, barge pilot biscuit | Baked Products | 4.25 mg | 24% | CNF |
| 980 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 4.25 mg | 24% | CNF |
| 981 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 4.23 mg | 24% | USDA_SR |
| 982 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 4.20 mg | 23% | USDA_SR |
| 983 | Muffins, oat bran | Baked Products | 4.20 mg | 23% | USDA_SR |
| 984 | Babyfood, crackers, vegetable | Baby Foods | 4.20 mg | 23% | USDA_SR |
| 985 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 4.20 mg | 23% | USDA_SR |
| 986 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 4.20 mg | 23% | CNF |
| 987 | Muffin, oat bran (wheat free-product) | Baked Products | 4.20 mg | 23% | CNF |
| 988 | Bagels, whole grain white | Baked Products | 4.19 mg | 23% | USDA_SR |
| 989 | Babyfood, cookies | Baby Foods | 4.18 mg | 23% | USDA_SR |
| 990 | Cereal, ready to eat, Millet Rice, Nature's Path | Breakfast cereals | 4.17 mg | 23% | CNF |
| 991 | Bread, protein (includes gluten) | Baked Products | 4.15 mg | 23% | USDA_SR |
| 992 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 4.15 mg | 23% | USDA_SR |
| 993 | Baking chocolate, unsweetened, liquid | Sweets | 4.15 mg | 23% | USDA_SR |
| 994 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 4.15 mg | 23% | CNF |
| 995 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 4.15 mg | 23% | CNF |
| 996 | Bread, protein (includes gluten) | Baked Products | 4.15 mg | 23% | CNF |
| 997 | Rolls, dinner, oat bran | Baked Products | 4.14 mg | 23% | USDA_SR |
| 998 | Roll, dinner, oat bran | Baked Products | 4.14 mg | 23% | CNF |
| 999 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 4.14 mg | 23% | CNF |
| 1000 | Nabisco, Nabisco Grahams Crackers | Baked Products | 4.13 mg | 23% | USDA_SR |
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