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 1301–1350 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Chili with beans, canned | Legumes and Legume Products | 3.43 mg | 19% | USDA_SR |
| 1302 | Bread, oat bran, toasted | Baked Products | 3.43 mg | 19% | USDA_SR |
| 1303 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 3.43 mg | 19% | USDA_SR |
| 1304 | Chili with beans, canned | Legumes and Legume Products | 3.43 mg | 19% | CNF |
| 1305 | Tart, breakfast, low fat | Baked Products | 3.42 mg | 19% | USDA_SR |
| 1306 | Falafel, home-prepared | Legumes and Legume Products | 3.42 mg | 19% | USDA_SR |
| 1307 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 3.42 mg | 19% | CNF |
| 1308 | Breakfast tart, low fat | Baked Products | 3.42 mg | 19% | CNF |
| 1309 | Falafel, homemade | Legumes and Legume Products | 3.42 mg | 19% | CNF |
| 1310 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.41 mg | 19% | USDA_SR |
| 1311 | Bread, white, commercial, with added fibre | Baked Products | 3.41 mg | 19% | CNF |
| 1312 | Cereal, ready to eat, Vanilla Almond Granola, Nature's Path | Breakfast cereals | 3.41 mg | 19% | CNF |
| 1313 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 3.41 mg | 19% | CNF |
| 1314 | Beans, french, mature seeds, raw | Legumes and Legume Products | 3.40 mg | 19% | USDA_SR |
| 1315 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 3.40 mg | 19% | USDA_SR |
| 1316 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 3.40 mg | 19% | USDA_SR |
| 1317 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 3.40 mg | 19% | USDA_SR |
| 1318 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 3.40 mg | 19% | CNF |
| 1319 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 3.40 mg | 19% | CNF |
| 1320 | Beans, french, mature seeds, raw | Legumes and Legume Products | 3.40 mg | 19% | CNF |
| 1321 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 3.40 mg | 19% | CNF |
| 1322 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 3.39 mg | 19% | USDA_SR |
| 1323 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 3.39 mg | 19% | USDA_SR |
| 1324 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 3.39 mg | 19% | USDA_SR |
| 1325 | Nuts, coconut meat, dried (desiccated), toasted | Nut and Seed Products | 3.39 mg | 19% | USDA_SR |
| 1326 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.39 mg | 19% | USDA_SR |
| 1327 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 3.39 mg | 19% | CNF |
| 1328 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 3.39 mg | 19% | CNF |
| 1329 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.39 mg | 19% | CNF |
| 1330 | Nuts, coconut meat, desiccated, toasted | Nuts and Seeds | 3.39 mg | 19% | CNF |
| 1331 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 3.38 mg | 19% | USDA_SR |
| 1332 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 3.38 mg | 19% | CNF |
| 1333 | Cereal, ready to eat, Flax Plus Red Berry Crunch, Nature's Path | Breakfast cereals | 3.38 mg | 19% | CNF |
| 1334 | Bread, white, commercially prepared | Baked Products | 3.36 mg | 19% | USDA_FF |
| 1335 | Archway Home Style Cookies, Dutch Cocoa | Baked Products | 3.36 mg | 19% | USDA_SR |
| 1336 | Sorghum grain | Cereal Grains and Pasta | 3.36 mg | 19% | USDA_SR |
| 1337 | Nuts, coconut meat, dried (desiccated), creamed | Nut and Seed Products | 3.36 mg | 19% | USDA_SR |
| 1338 | Grains, sorghum | Cereals, Grains and Pasta | 3.36 mg | 19% | CNF |
| 1339 | Nuts, coconut meat, desiccated, creamed | Nuts and Seeds | 3.36 mg | 19% | CNF |
| 1340 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 3.35 mg | 19% | USDA_SR |
| 1341 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 3.35 mg | 19% | CNF |
| 1342 | Crackers, whole-wheat | Baked Products | 3.34 mg | 19% | USDA_SR |
| 1343 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 3.34 mg | 19% | CNF |
| 1344 | Cracker, whole-wheat | Baked Products | 3.34 mg | 19% | CNF |
| 1345 | Bread, multigrain, toasted | Baked Products | 3.34 mg | 19% | CNF |
| 1346 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.33 mg | 18% | USDA_SR |
| 1347 | Bread, white, commercially prepared, toasted | Baked Products | 3.33 mg | 18% | USDA_SR |
| 1348 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 3.33 mg | 18% | USDA_SR |
| 1349 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 3.33 mg | 18% | USDA_SR |
| 1350 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.33 mg | 18% | USDA_SR |
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