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 351–400 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 4.60 mg | 26% |
| 352 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 4.60 mg | 26% |
| 353 | Beverage mix, carob flavour, powder | Beverages | 4.60 mg | 26% |
| 354 | Coffee substitute, cereal grain beverage, powder | Beverages | 4.60 mg | 26% |
| 355 | Snacks, pretzels, hard, plain, salted | Snacks | 4.60 mg | 26% |
| 356 | Peanuts, all types, raw | Legumes and Legume Products | 4.58 mg | 25% |
| 357 | Beans, hyacinth, boiled | Legumes and Legume Products | 4.58 mg | 25% |
| 358 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 4.58 mg | 25% |
| 359 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 4.57 mg | 25% |
| 360 | Grains, quinoa, dry | Cereals, Grains and Pasta | 4.57 mg | 25% |
| 361 | Bread, protein (includes gluten), toasted | Baked Products | 4.56 mg | 25% |
| 362 | Grains, wheat, hard white | Cereals, Grains and Pasta | 4.56 mg | 25% |
| 363 | Tomato powder | Vegetables and Vegetable Products | 4.56 mg | 25% |
| 364 | Candies, halavah (halvah), plain | Sweets | 4.53 mg | 25% |
| 365 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 4.52 mg | 25% |
| 366 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 4.50 mg | 25% |
| 367 | Cereal, hot, oats, large flakes, dry, Rogers | Breakfast cereals | 4.50 mg | 25% |
| 368 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 4.50 mg | 25% |
| 369 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 4.50 mg | 25% |
| 370 | Cereal, hot, oats, Quick: Robin Hood, dry, Robin Hood | Breakfast cereals | 4.50 mg | 25% |
| 371 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 4.50 mg | 25% |
| 372 | Cracker, melba toast, wheat | Baked Products | 4.50 mg | 25% |
| 373 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 4.50 mg | 25% |
| 374 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 4.44 mg | 25% |
| 375 | Coffee, instant, powder, half the caffeine | Beverages | 4.41 mg | 24% |
| 376 | Coffee, instant, regular, powder | Beverages | 4.41 mg | 24% |
| 377 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 4.40 mg | 24% |
| 378 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 4.40 mg | 24% |
| 379 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 4.40 mg | 24% |
| 380 | Cracker, wheat, low sodium | Baked Products | 4.40 mg | 24% |
| 381 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 4.40 mg | 24% |
| 382 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 4.38 mg | 24% |
| 383 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 4.38 mg | 24% |
| 384 | Lupins, raw | Legumes and Legume Products | 4.36 mg | 24% |
| 385 | Cereal, ready to eat, Flax Plus Maple Pecan Crunch, Nature's Path | Breakfast cereals | 4.35 mg | 24% |
| 386 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 4.33 mg | 24% |
| 387 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 4.33 mg | 24% |
| 388 | Snacks, pretzels, hard, plain, unsalted | Snacks | 4.32 mg | 24% |
| 389 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 4.31 mg | 24% |
| 390 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 4.30 mg | 24% |
| 391 | Cereal, ready to eat, Morning Crisp: chocolate, Jordans | Breakfast cereals | 4.30 mg | 24% |
| 392 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 4.28 mg | 24% |
| 393 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 4.28 mg | 24% |
| 394 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 4.28 mg | 24% |
| 395 | Bread stick, plain | Baked Products | 4.28 mg | 24% |
| 396 | Cereal, ready to eat, Blueberry Muesli with Almonds, Nature's Path | Breakfast cereals | 4.28 mg | 24% |
| 397 | Candies, sesame crunch (crisp) | Sweets | 4.27 mg | 24% |
| 398 | Soup, NISSIN, OODLES OF NOODLES TOP RAMEN, ramen noodles, oriental flavour, dry | Soups, Sauces and Gravies | 4.27 mg | 24% |
| 399 | Cracker, barge pilot biscuit | Baked Products | 4.25 mg | 24% |
| 400 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 4.25 mg | 24% |
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