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 551–600 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 3.77 mg | 21% |
| 552 | Bread, white, commercial, with added fibre, toasted | Baked Products | 3.77 mg | 21% |
| 553 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 554 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 555 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 3.74 mg | 21% |
| 556 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 3.74 mg | 21% |
| 557 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 3.73 mg | 21% |
| 558 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 3.73 mg | 21% |
| 559 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 3.73 mg | 21% |
| 560 | Meatless, sausage | Legumes and Legume Products | 3.72 mg | 21% |
| 561 | Snacks, corn-based, extruded, onion | Snacks | 3.72 mg | 21% |
| 562 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 3.72 mg | 21% |
| 563 | Leavening agent, cream of tartar | Baked Products | 3.72 mg | 21% |
| 564 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 3.71 mg | 21% |
| 565 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 3.71 mg | 21% |
| 566 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 3.71 mg | 21% |
| 567 | Cereal, ready to eat, Organic Crunchy Granola, Jordans | Breakfast cereals | 3.70 mg | 21% |
| 568 | Cracker, melba toast, plain | Baked Products | 3.70 mg | 21% |
| 569 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 3.70 mg | 21% |
| 570 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 3.70 mg | 21% |
| 571 | Beans, white, boiled | Legumes and Legume Products | 3.70 mg | 21% |
| 572 | Beans, white, boiled, salted | Legumes and Legume Products | 3.70 mg | 21% |
| 573 | Cracker, melba toast, plain, unsalted | Baked Products | 3.70 mg | 21% |
| 574 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 3.69 mg | 20% |
| 575 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 3.68 mg | 20% |
| 576 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 3.68 mg | 20% |
| 577 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 3.68 mg | 20% |
| 578 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 3.68 mg | 20% |
| 579 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 3.68 mg | 20% |
| 580 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 3.67 mg | 20% |
| 581 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 3.66 mg | 20% |
| 582 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 3.65 mg | 20% |
| 583 | Cracker, standard snack-type, with whole-wheat | Baked Products | 3.65 mg | 20% |
| 584 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 585 | Borage, boiled, drained | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 586 | Agave, dried | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 587 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 3.64 mg | 20% |
| 588 | Bread, rye | Baked Products | 3.64 mg | 20% |
| 589 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 3.63 mg | 20% |
| 590 | Bread, white, commercial | Baked Products | 3.63 mg | 20% |
| 591 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 3.63 mg | 20% |
| 592 | Bread, white, commercial, reduced sodium | Baked Products | 3.63 mg | 20% |
| 593 | Burrito, bean and cheese, microwaved | Mixed Dishes | 3.61 mg | 20% |
| 594 | Bread, rice bran, gluten free | Baked Products | 3.61 mg | 20% |
| 595 | Ice cream cone, cake or wafer-type | Baked Products | 3.60 mg | 20% |
| 596 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 3.60 mg | 20% |
| 597 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 3.60 mg | 20% |
| 598 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 3.60 mg | 20% |
| 599 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 3.60 mg | 20% |
| 600 | Cereal, ready to eat, Muesli: organic, Jordans | Breakfast cereals | 3.60 mg | 20% |
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