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 401–450 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 401 | Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder | Baby Foods | 9.00 mg | 50% | USDA_SR |
| 402 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted | Baby Foods | 9.00 mg | 50% | USDA_SR |
| 403 | Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted | Baby Foods | 9.00 mg | 50% | USDA_SR |
| 404 | Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder | Baby Foods | 9.00 mg | 50% | USDA_SR |
| 405 | Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted | Baby Foods | 9.00 mg | 50% | USDA_SR |
| 406 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 9.00 mg | 50% | USDA_SR |
| 407 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted | Baby Foods | 9.00 mg | 50% | USDA_SR |
| 408 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 9.00 mg | 50% | USDA_SR |
| 409 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 9.00 mg | 50% | USDA_SR |
| 410 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 8.99 mg | 50% | CNF |
| 411 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 8.95 mg | 50% | USDA_SR |
| 412 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 8.95 mg | 50% | CNF |
| 413 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 8.95 mg | 50% | CNF |
| 414 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA | Baby Foods | 8.90 mg | 49% | USDA_SR |
| 415 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 8.90 mg | 49% | USDA_SR |
| 416 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 8.90 mg | 49% | CNF |
| 417 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 8.87 mg | 49% | USDA_SR |
| 418 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 8.87 mg | 49% | USDA_SR |
| 419 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 8.84 mg | 49% | USDA_SR |
| 420 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 8.82 mg | 49% | USDA_SR |
| 421 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 8.82 mg | 49% | CNF |
| 422 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 8.78 mg | 49% | USDA_SR |
| 423 | Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry | Breakfast Cereals | 8.78 mg | 49% | USDA_SR |
| 424 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 8.71 mg | 48% | USDA_SR |
| 425 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 8.70 mg | 48% | USDA_SR |
| 426 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 8.70 mg | 48% | USDA_SR |
| 427 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 8.70 mg | 48% | CNF |
| 428 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 8.70 mg | 48% | CNF |
| 429 | Tea, hibiscus | Beverages | 8.64 mg | 48% | CNF |
| 430 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 8.61 mg | 48% | USDA_SR |
| 431 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 8.61 mg | 48% | CNF |
| 432 | Natto | Legumes and Legume Products | 8.60 mg | 48% | USDA_SR |
| 433 | Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar | Snacks | 8.60 mg | 48% | USDA_SR |
| 434 | Soybean, fermented products, natto | Legumes and Legume Products | 8.60 mg | 48% | CNF |
| 435 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 8.50 mg | 47% | USDA_SR |
| 436 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 8.50 mg | 47% | USDA_SR |
| 437 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 8.50 mg | 47% | CNF |
| 438 | Nuts, almond meal, partially defatted, salted | Nuts and Seeds | 8.50 mg | 47% | CNF |
| 439 | Nuts, almond meal, partially defatted | Nuts and Seeds | 8.50 mg | 47% | CNF |
| 440 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 8.46 mg | 47% | USDA_SR |
| 441 | Baobab powder | Fruits and Fruit Juices | 8.42 mg | 47% | USDA_SR |
| 442 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 8.36 mg | 46% | USDA_FF |
| 443 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular | Breakfast Cereals | 8.34 mg | 46% | USDA_SR |
| 444 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 8.33 mg | 46% | CNF |
| 445 | Spices, cinnamon, ground | Spices and Herbs | 8.32 mg | 46% | USDA_SR |
| 446 | Spices, cinnamon, ground | Spices and Herbs | 8.32 mg | 46% | CNF |
| 447 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 8.31 mg | 46% | USDA_SR |
| 448 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 8.30 mg | 46% | CNF |
| 449 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 8.27 mg | 46% | USDA_SR |
| 450 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 8.27 mg | 46% | CNF |
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