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 1201–1250 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 3.66 mg | 20% | CNF |
| 1202 | Crackers, standard snack-type, with whole wheat | Baked Products | 3.65 mg | 20% | USDA_SR |
| 1203 | Cracker, standard snack-type, with whole-wheat | Baked Products | 3.65 mg | 20% | CNF |
| 1204 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.64 mg | 20% | USDA_SR |
| 1205 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 3.64 mg | 20% | USDA_SR |
| 1206 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.64 mg | 20% | USDA_SR |
| 1207 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 3.64 mg | 20% | CNF |
| 1208 | Agave, dried | Vegetables and Vegetable Products | 3.64 mg | 20% | CNF |
| 1209 | Bread, rye | Baked Products | 3.64 mg | 20% | CNF |
| 1210 | Borage, boiled, drained | Vegetables and Vegetable Products | 3.64 mg | 20% | CNF |
| 1211 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 3.63 mg | 20% | USDA_SR |
| 1212 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 3.63 mg | 20% | CNF |
| 1213 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 3.63 mg | 20% | CNF |
| 1214 | Bread, white, commercial | Baked Products | 3.63 mg | 20% | CNF |
| 1215 | Bread, white, commercial, reduced sodium | Baked Products | 3.63 mg | 20% | CNF |
| 1216 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.62 mg | 20% | USDA_SR |
| 1217 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 3.61 mg | 20% | USDA_SR |
| 1218 | Bread, rice bran | Baked Products | 3.61 mg | 20% | USDA_SR |
| 1219 | Bread, rice bran, gluten free | Baked Products | 3.61 mg | 20% | CNF |
| 1220 | Crackers, standard snack-type, regular, low salt | Baked Products | 3.60 mg | 20% | USDA_SR |
| 1221 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 3.60 mg | 20% | USDA_SR |
| 1222 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 3.60 mg | 20% | USDA_SR |
| 1223 | Muffins, wheat bran, dry mix | Baked Products | 3.60 mg | 20% | USDA_SR |
| 1224 | Bread, wheat | Baked Products | 3.60 mg | 20% | USDA_SR |
| 1225 | Barley, hulled | Cereal Grains and Pasta | 3.60 mg | 20% | USDA_SR |
| 1226 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.60 mg | 20% | USDA_SR |
| 1227 | Wheat, hard red spring | Cereal Grains and Pasta | 3.60 mg | 20% | USDA_SR |
| 1228 | Syrup, Cane | Sweets | 3.60 mg | 20% | USDA_SR |
| 1229 | Sweets, syrups, cane | Sweets | 3.60 mg | 20% | CNF |
| 1230 | Cereal, ready to eat, Muesli: organic, Jordans | Breakfast cereals | 3.60 mg | 20% | CNF |
| 1231 | Hot chocolate, cocoa, without sugar, mix, powder | Beverages | 3.60 mg | 20% | CNF |
| 1232 | Grains, barley, dry | Cereals, Grains and Pasta | 3.60 mg | 20% | CNF |
| 1233 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 3.60 mg | 20% | CNF |
| 1234 | Cracker, standard snack type, low sodium | Baked Products | 3.60 mg | 20% | CNF |
| 1235 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 3.60 mg | 20% | CNF |
| 1236 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 3.59 mg | 20% | CNF |
| 1237 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 3.58 mg | 20% | USDA_SR |
| 1238 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 3.58 mg | 20% | USDA_SR |
| 1239 | Cereal, ready to eat, Mesa Sunrise, Nature's Path | Breakfast cereals | 3.58 mg | 20% | CNF |
| 1240 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 3.58 mg | 20% | CNF |
| 1241 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 3.58 mg | 20% | CNF |
| 1242 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.57 mg | 20% | USDA_SR |
| 1243 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 3.57 mg | 20% | USDA_SR |
| 1244 | Cereals, WHEATENA, dry | Breakfast Cereals | 3.57 mg | 20% | USDA_SR |
| 1245 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.57 mg | 20% | USDA_SR |
| 1246 | Snacks, potato chips, fat free, salted | Snacks | 3.57 mg | 20% | USDA_SR |
| 1247 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.57 mg | 20% | USDA_SR |
| 1248 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 3.57 mg | 20% | USDA_SR |
| 1249 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 3.57 mg | 20% | CNF |
| 1250 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 3.57 mg | 20% | CNF |
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