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 1501–1550 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Cracker, whole wheat, low sodium | Baked Products | 3.08 mg | 17% | CNF |
| 1502 | Bagel, oat bran | Baked Products | 3.08 mg | 17% | CNF |
| 1503 | Bread, pita, whole-wheat | Baked Products | 3.06 mg | 17% | USDA_SR |
| 1504 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 3.06 mg | 17% | USDA_SR |
| 1505 | Archway Home Style Cookies, Old Fashioned Windmill Cookies | Baked Products | 3.06 mg | 17% | USDA_SR |
| 1506 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 3.06 mg | 17% | USDA_SR |
| 1507 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 3.06 mg | 17% | CNF |
| 1508 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 3.06 mg | 17% | CNF |
| 1509 | Bread, pita, whole-wheat | Baked Products | 3.06 mg | 17% | CNF |
| 1510 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 3.06 mg | 17% | CNF |
| 1511 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.05 mg | 17% | USDA_SR |
| 1512 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.05 mg | 17% | USDA_SR |
| 1513 | Pancakes, special dietary, dry mix | Baked Products | 3.05 mg | 17% | USDA_SR |
| 1514 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 3.05 mg | 17% | USDA_SR |
| 1515 | Snacks, trail mix, regular, unsalted | Snacks | 3.05 mg | 17% | USDA_SR |
| 1516 | Snacks, granola bars, hard, chocolate chip | Snacks | 3.05 mg | 17% | USDA_SR |
| 1517 | Garlic bread, frozen | Baked Products | 3.05 mg | 17% | USDA_SR |
| 1518 | Snacks, trail mix, regular | Snacks | 3.05 mg | 17% | USDA_SR |
| 1519 | Bread, garlic | Baked Products | 3.05 mg | 17% | CNF |
| 1520 | Snacks, trail mix, regular, unsalted | Snacks | 3.05 mg | 17% | CNF |
| 1521 | Snacks, trail mix, regular | Snacks | 3.05 mg | 17% | CNF |
| 1522 | Bread, white with raisins, commercial | Baked Products | 3.05 mg | 17% | CNF |
| 1523 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 3.05 mg | 17% | CNF |
| 1524 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 3.05 mg | 17% | CNF |
| 1525 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 3.05 mg | 17% | CNF |
| 1526 | Hush puppies, prepared from recipe | Baked Products | 3.04 mg | 17% | USDA_SR |
| 1527 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 3.04 mg | 17% | USDA_SR |
| 1528 | Crackers, rye, wafers, seasoned | Baked Products | 3.04 mg | 17% | USDA_SR |
| 1529 | Spices, nutmeg, ground | Spices and Herbs | 3.04 mg | 17% | USDA_SR |
| 1530 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 3.04 mg | 17% | CNF |
| 1531 | Snacks, popcorn, unpopped kernels | Snacks | 3.04 mg | 17% | CNF |
| 1532 | Hush puppy, homemade | Baked Products | 3.04 mg | 17% | CNF |
| 1533 | Cracker, rye, wafers, seasoned | Baked Products | 3.04 mg | 17% | CNF |
| 1534 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 3.04 mg | 17% | CNF |
| 1535 | Spices, nutmeg, ground | Spices and Herbs | 3.04 mg | 17% | CNF |
| 1536 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 3.03 mg | 17% | USDA_SR |
| 1537 | Bread, multigrain, commercial, reduced sodium | Baked Products | 3.03 mg | 17% | CNF |
| 1538 | Bread, multigrain, commercial | Baked Products | 3.03 mg | 17% | CNF |
| 1539 | Muffins, English, mixed-grain (includes granola) | Baked Products | 3.02 mg | 17% | USDA_SR |
| 1540 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 3.02 mg | 17% | CNF |
| 1541 | English muffin, multigrain (also granola) | Baked Products | 3.02 mg | 17% | CNF |
| 1542 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 3.01 mg | 17% | USDA_SR |
| 1543 | Millet, raw | Cereal Grains and Pasta | 3.01 mg | 17% | USDA_SR |
| 1544 | Indian, bread, chapati or roti, plain | Baked Products | 3.01 mg | 17% | CNF |
| 1545 | Grains, millet, dry | Cereals, Grains and Pasta | 3.01 mg | 17% | CNF |
| 1546 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 3.01 mg | 17% | CNF |
| 1547 | Cookie, chocolate, with icing or coating | Baked Products | 3.00 mg | 17% | USDA_SR |
| 1548 | Babyfood, cookies, arrowroot | Baby Foods | 3.00 mg | 17% | USDA_SR |
| 1549 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 3.00 mg | 17% | USDA_SR |
| 1550 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 3.00 mg | 17% | USDA_SR |
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