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 501–550 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 4.00 mg | 22% |
| 502 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 4.00 mg | 22% |
| 503 | Bread, white, commercial, toasted | Baked Products | 4.00 mg | 22% |
| 504 | English muffin, plain (also sourdough) | Baked Products | 4.00 mg | 22% |
| 505 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 4.00 mg | 22% |
| 506 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 3.98 mg | 22% |
| 507 | Bagel, egg | Baked Products | 3.98 mg | 22% |
| 508 | Soybeans, dry, roasted | Legumes and Legume Products | 3.95 mg | 22% |
| 509 | Grains, millet, flour | Cereals, Grains and Pasta | 3.94 mg | 22% |
| 510 | Carrot, dehydrated | Vegetables and Vegetable Products | 3.93 mg | 22% |
| 511 | Snacks, pretzels, soft, unsalted | Snacks | 3.92 mg | 22% |
| 512 | Snacks, pretzels, soft | Snacks | 3.92 mg | 22% |
| 513 | Nuts, pistachio nuts, raw | Nuts and Seeds | 3.92 mg | 22% |
| 514 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 3.92 mg | 22% |
| 515 | Bread, rice bran, gluten free, toasted | Baked Products | 3.92 mg | 22% |
| 516 | Peanuts, Spanish, raw | Legumes and Legume Products | 3.91 mg | 22% |
| 517 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 3.91 mg | 22% |
| 518 | Bread, French or Vienna (also sourdough) | Baked Products | 3.91 mg | 22% |
| 519 | Spices, onion powder | Spices and Herbs | 3.90 mg | 22% |
| 520 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 3.90 mg | 22% |
| 521 | Soybean kernels, roasted, salted | Legumes and Legume Products | 3.90 mg | 22% |
| 522 | Seasoning mix, chili, dry mix | Spices and Herbs | 3.90 mg | 22% |
| 523 | Muffin, wheat bran, with raisins, homemade | Baked Products | 3.88 mg | 22% |
| 524 | Bread, wheat germ, toasted | Baked Products | 3.88 mg | 22% |
| 525 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 3.87 mg | 22% |
| 526 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 3.87 mg | 22% |
| 527 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 3.87 mg | 22% |
| 528 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 3.86 mg | 21% |
| 529 | Nuts, almonds, oil roasted, smoke flavour, salt added | Nuts and Seeds | 3.86 mg | 21% |
| 530 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 3.85 mg | 21% |
| 531 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 3.83 mg | 21% |
| 532 | Cereal, ready to eat, Granola: with almonds, Rogers | Breakfast cereals | 3.82 mg | 21% |
| 533 | Cereal, ready to eat, Granola: Maple raisin, light, Rogers | Breakfast cereals | 3.81 mg | 21% |
| 534 | Cereal, ready to eat, Granola: Raspberry almond, light, Rogers | Breakfast cereals | 3.81 mg | 21% |
| 535 | Cereal, ready to eat, Granola: with raisins, Rogers | Breakfast cereals | 3.81 mg | 21% |
| 536 | Bread stuffing, dry mix, unprepared | Baked Products | 3.81 mg | 21% |
| 537 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 3.80 mg | 21% |
| 538 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 3.80 mg | 21% |
| 539 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 3.80 mg | 21% |
| 540 | Coffee, instant, decaffeinated, powder | Beverages | 3.80 mg | 21% |
| 541 | Sweets, syrups, sorghum | Sweets | 3.80 mg | 21% |
| 542 | Cereal, ready to eat, Heritage Muesli, Nature's Path | Breakfast cereals | 3.80 mg | 21% |
| 543 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 3.80 mg | 21% |
| 544 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 3.80 mg | 21% |
| 545 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 3.80 mg | 21% |
| 546 | Bagel, cinnamon-raisin | Baked Products | 3.80 mg | 21% |
| 547 | Cracker, 7 grain | Baked Products | 3.80 mg | 21% |
| 548 | Bread, italian, toasted | Baked Products | 3.80 mg | 21% |
| 549 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 3.79 mg | 21% |
| 550 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 3.78 mg | 21% |
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