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 1251–1300 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Spinach, boiled, drained | Vegetables and Vegetable Products | 3.57 mg | 20% | CNF |
| 1252 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.56 mg | 20% | USDA_SR |
| 1253 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 3.56 mg | 20% | USDA_SR |
| 1254 | Crackers, whole-wheat, reduced fat | Baked Products | 3.56 mg | 20% | USDA_SR |
| 1255 | Cracker, whole-wheat, reduced fat | Baked Products | 3.56 mg | 20% | CNF |
| 1256 | Rolls, dinner, wheat | Baked Products | 3.55 mg | 20% | USDA_SR |
| 1257 | Soybeans, green, raw | Vegetables and Vegetable Products | 3.55 mg | 20% | USDA_SR |
| 1258 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 3.55 mg | 20% | USDA_SR |
| 1259 | Bread, sprouted wheat, commercial, toasted | Baked Products | 3.55 mg | 20% | CNF |
| 1260 | Agave, cooked | Vegetables and Vegetable Products | 3.55 mg | 20% | CNF |
| 1261 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 3.55 mg | 20% | CNF |
| 1262 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 3.55 mg | 20% | CNF |
| 1263 | Nuts, pilinuts, dried | Nut and Seed Products | 3.53 mg | 20% | USDA_SR |
| 1264 | Seeds, lotus seeds, dried | Nut and Seed Products | 3.53 mg | 20% | USDA_SR |
| 1265 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 3.53 mg | 20% | USDA_SR |
| 1266 | Frozen novelties, ice type, pineapple-coconut | Sweets | 3.53 mg | 20% | USDA_SR |
| 1267 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 3.53 mg | 20% | CNF |
| 1268 | Seeds, lotus seeds, dried | Nuts and Seeds | 3.53 mg | 20% | CNF |
| 1269 | Wheat, durum | Cereal Grains and Pasta | 3.52 mg | 20% | USDA_SR |
| 1270 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 3.52 mg | 20% | USDA_SR |
| 1271 | Cereal, ready to eat, Hemp Plus Granola, Nature's Path | Breakfast cereals | 3.52 mg | 20% | CNF |
| 1272 | Grains, wheat, durum | Cereals, Grains and Pasta | 3.52 mg | 20% | CNF |
| 1273 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 3.52 mg | 20% | CNF |
| 1274 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 3.50 mg | 19% | USDA_SR |
| 1275 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 3.50 mg | 19% | USDA_SR |
| 1276 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 3.50 mg | 19% | USDA_SR |
| 1277 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 3.50 mg | 19% | CNF |
| 1278 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 3.49 mg | 19% | USDA_SR |
| 1279 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 3.49 mg | 19% | USDA_SR |
| 1280 | Nuts, almond butter, plain, salted | Nuts and Seeds | 3.49 mg | 19% | CNF |
| 1281 | Nuts, almond butter, plain | Nuts and Seeds | 3.49 mg | 19% | CNF |
| 1282 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 3.49 mg | 19% | CNF |
| 1283 | Crackers, toast thins, low sodium | Baked Products | 3.48 mg | 19% | USDA_SR |
| 1284 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 3.48 mg | 19% | USDA_SR |
| 1285 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 3.48 mg | 19% | CNF |
| 1286 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 3.48 mg | 19% | CNF |
| 1287 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar | Sweets | 3.47 mg | 19% | USDA_SR |
| 1288 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 3.47 mg | 19% | USDA_SR |
| 1289 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 3.47 mg | 19% | CNF |
| 1290 | Cracker, wheat, low fat | Baked Products | 3.47 mg | 19% | CNF |
| 1291 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 3.46 mg | 19% | USDA_FF |
| 1292 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 3.46 mg | 19% | USDA_SR |
| 1293 | Nuts, pistachio nuts, raw | Nut and Seed Products | 3.46 mg | 19% | USDA_FF |
| 1294 | Bread, Italian | Baked Products | 3.45 mg | 19% | USDA_SR |
| 1295 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 3.45 mg | 19% | USDA_SR |
| 1296 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 3.45 mg | 19% | USDA_SR |
| 1297 | Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar | Sweets | 3.45 mg | 19% | USDA_SR |
| 1298 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 3.45 mg | 19% | CNF |
| 1299 | Bread, wheat germ | Baked Products | 3.45 mg | 19% | CNF |
| 1300 | Bread, Italian | Baked Products | 3.44 mg | 19% | CNF |
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