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 1351–1400 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1351 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 3.33 mg | 18% | USDA_SR |
| 1352 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 3.33 mg | 18% | USDA_SR |
| 1353 | Lentils, boiled, salted | Legumes and Legume Products | 3.33 mg | 18% | CNF |
| 1354 | Lentils, boiled | Legumes and Legume Products | 3.33 mg | 18% | CNF |
| 1355 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 3.33 mg | 18% | CNF |
| 1356 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 3.32 mg | 18% | USDA_SR |
| 1357 | Olives, ripe, canned (jumbo-super colossal) | Fruits and Fruit Juices | 3.32 mg | 18% | USDA_SR |
| 1358 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 3.32 mg | 18% | USDA_SR |
| 1359 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 3.32 mg | 18% | USDA_SR |
| 1360 | Rice, spanish rice mix, unprepared | Mixed Dishes | 3.32 mg | 18% | CNF |
| 1361 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 3.32 mg | 18% | CNF |
| 1362 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 3.32 mg | 18% | CNF |
| 1363 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 3.31 mg | 18% | USDA_SR |
| 1364 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 3.31 mg | 18% | USDA_SR |
| 1365 | Cake, date square (matrimonial cake), homemade | Baked Products | 3.31 mg | 18% | CNF |
| 1366 | Bread, white with raisins, commercial, toasted | Baked Products | 3.31 mg | 18% | CNF |
| 1367 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 3.31 mg | 18% | CNF |
| 1368 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 3.31 mg | 18% | CNF |
| 1369 | Flour, barley | Cereal Grains and Pasta | 3.30 mg | 18% | USDA_FF |
| 1370 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 3.30 mg | 18% | USDA_SR |
| 1371 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 3.30 mg | 18% | USDA_SR |
| 1372 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 3.30 mg | 18% | USDA_SR |
| 1373 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 3.30 mg | 18% | USDA_SR |
| 1374 | Borage, raw | Vegetables and Vegetable Products | 3.30 mg | 18% | USDA_SR |
| 1375 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 3.30 mg | 18% | USDA_SR |
| 1376 | Pasta, dry, enriched | Cereal Grains and Pasta | 3.30 mg | 18% | USDA_SR |
| 1377 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 3.30 mg | 18% | USDA_SR |
| 1378 | Ascidians (tunughnak) (Alaska Native) | American Indian/Alaska Native Foods | 3.30 mg | 18% | USDA_SR |
| 1379 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 3.30 mg | 18% | CNF |
| 1380 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 3.30 mg | 18% | CNF |
| 1381 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 3.30 mg | 18% | CNF |
| 1382 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 3.30 mg | 18% | CNF |
| 1383 | Tortilla, ready-to-bake / fry, flour | Baked Products | 3.30 mg | 18% | CNF |
| 1384 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 3.30 mg | 18% | CNF |
| 1385 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 3.30 mg | 18% | CNF |
| 1386 | Borage, raw | Vegetables and Vegetable Products | 3.30 mg | 18% | CNF |
| 1387 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 3.30 mg | 18% | CNF |
| 1388 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 3.29 mg | 18% | CNF |
| 1389 | English muffin, multigrain (also granola), toasted | Baked Products | 3.29 mg | 18% | CNF |
| 1390 | Rolls, hard (includes kaiser) | Baked Products | 3.28 mg | 18% | USDA_SR |
| 1391 | Nuts, almonds, blanched | Nut and Seed Products | 3.28 mg | 18% | USDA_SR |
| 1392 | Roll (kaiser), hard | Baked Products | 3.28 mg | 18% | CNF |
| 1393 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 3.28 mg | 18% | CNF |
| 1394 | Beverages, chocolate powder, no sugar added | Beverages | 3.27 mg | 18% | USDA_SR |
| 1395 | Chicken, meatless | Legumes and Legume Products | 3.27 mg | 18% | USDA_SR |
| 1396 | DENNY'S, top sirloin steak | Restaurant Foods | 3.27 mg | 18% | USDA_SR |
| 1397 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 3.27 mg | 18% | CNF |
| 1398 | Meatless, chicken | Legumes and Legume Products | 3.27 mg | 18% | CNF |
| 1399 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 3.26 mg | 18% | USDA_SR |
| 1400 | Currant, zante, dried | Fruits and fruit juices | 3.26 mg | 18% | CNF |
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