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 451–500 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Egg, chicken, dried, whole | Dairy and Egg Products | 4.33 mg | 24% |
| 452 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 4.33 mg | 24% |
| 453 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 4.33 mg | 24% |
| 454 | Snacks, pretzels, hard, plain, unsalted | Snacks | 4.32 mg | 24% |
| 455 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 4.31 mg | 24% |
| 456 | Cereal, ready to eat, Morning Crisp: chocolate, Jordans | Breakfast cereals | 4.30 mg | 24% |
| 457 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 4.30 mg | 24% |
| 458 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 4.28 mg | 24% |
| 459 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 4.28 mg | 24% |
| 460 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 4.28 mg | 24% |
| 461 | Cereal, ready to eat, Blueberry Muesli with Almonds, Nature's Path | Breakfast cereals | 4.28 mg | 24% |
| 462 | Bread stick, plain | Baked Products | 4.28 mg | 24% |
| 463 | Soup, NISSIN, OODLES OF NOODLES TOP RAMEN, ramen noodles, oriental flavour, dry | Soups, Sauces and Gravies | 4.27 mg | 24% |
| 464 | Candies, sesame crunch (crisp) | Sweets | 4.27 mg | 24% |
| 465 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 4.25 mg | 24% |
| 466 | Cracker, barge pilot biscuit | Baked Products | 4.25 mg | 24% |
| 467 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 4.20 mg | 23% |
| 468 | Muffin, oat bran (wheat free-product) | Baked Products | 4.20 mg | 23% |
| 469 | Cereal, ready to eat, Millet Rice, Nature's Path | Breakfast cereals | 4.17 mg | 23% |
| 470 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 4.15 mg | 23% |
| 471 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 4.15 mg | 23% |
| 472 | Bread, protein (includes gluten) | Baked Products | 4.15 mg | 23% |
| 473 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 4.14 mg | 23% |
| 474 | Roll, dinner, oat bran | Baked Products | 4.14 mg | 23% |
| 475 | Cereal, ready to eat, Shredded Wheat: honey nut, Post | Breakfast cereals | 4.13 mg | 23% |
| 476 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 4.12 mg | 23% |
| 477 | Seeds, sunflower seed butter | Nuts and Seeds | 4.12 mg | 23% |
| 478 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 4.12 mg | 23% |
| 479 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 4.11 mg | 23% |
| 480 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 4.10 mg | 23% |
| 481 | Bagel, cinnamon-raisin, toasted | Baked Products | 4.09 mg | 23% |
| 482 | Croutons, plain | Baked Products | 4.08 mg | 23% |
| 483 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 4.07 mg | 23% |
| 484 | Cookie, chocolate chip, soft type, commercial | Baked Products | 4.07 mg | 23% |
| 485 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 4.06 mg | 23% |
| 486 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 4.06 mg | 23% |
| 487 | Yeast extract spread | Vegetables and Vegetable Products | 4.04 mg | 22% |
| 488 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 4.03 mg | 22% |
| 489 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 4.03 mg | 22% |
| 490 | Cracker, standard snack-type | Baked Products | 4.03 mg | 22% |
| 491 | Bread, rye, toasted | Baked Products | 4.03 mg | 22% |
| 492 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 4.02 mg | 22% |
| 493 | Cereal, ready to eat, Agave Sunflower Seeds Granola, Nature's Path | Breakfast cereals | 4.02 mg | 22% |
| 494 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 4.01 mg | 22% |
| 495 | Cookie, chocolate wafer | Baked Products | 4.01 mg | 22% |
| 496 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 497 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 498 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 4.00 mg | 22% |
| 499 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 4.00 mg | 22% |
| 500 | Grains, barley, malt, dry | Cereals, Grains and Pasta | 4.00 mg | 22% |
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