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 601–650 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Cracker, standard snack type, low sodium | Baked Products | 3.60 mg | 20% |
| 602 | Grains, barley, dry | Cereals, Grains and Pasta | 3.60 mg | 20% |
| 603 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 3.60 mg | 20% |
| 604 | Sweets, syrups, cane | Sweets | 3.60 mg | 20% |
| 605 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 3.59 mg | 20% |
| 606 | Cracker, milk | Baked Products | 3.58 mg | 20% |
| 607 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 3.58 mg | 20% |
| 608 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 3.58 mg | 20% |
| 609 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 3.58 mg | 20% |
| 610 | Cereal, ready to eat, Mesa Sunrise, Nature's Path | Breakfast cereals | 3.58 mg | 20% |
| 611 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 3.57 mg | 20% |
| 612 | Spinach, boiled, drained | Vegetables and Vegetable Products | 3.57 mg | 20% |
| 613 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 3.57 mg | 20% |
| 614 | Cracker, whole-wheat, reduced fat | Baked Products | 3.56 mg | 20% |
| 615 | Bread, sprouted wheat, commercial, toasted | Baked Products | 3.55 mg | 20% |
| 616 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 3.55 mg | 20% |
| 617 | Agave, cooked | Vegetables and Vegetable Products | 3.55 mg | 20% |
| 618 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 3.55 mg | 20% |
| 619 | Seeds, lotus seeds, dried | Nuts and Seeds | 3.53 mg | 20% |
| 620 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 3.53 mg | 20% |
| 621 | Roll, dinner, egg | Baked Products | 3.52 mg | 20% |
| 622 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 3.52 mg | 20% |
| 623 | Grains, wheat, durum | Cereals, Grains and Pasta | 3.52 mg | 20% |
| 624 | Cereal, ready to eat, Hemp Plus Granola, Nature's Path | Breakfast cereals | 3.52 mg | 20% |
| 625 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 3.50 mg | 19% |
| 626 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 3.50 mg | 19% |
| 627 | Nuts, almond butter, plain | Nuts and Seeds | 3.49 mg | 19% |
| 628 | Nuts, almond butter, plain, salted | Nuts and Seeds | 3.49 mg | 19% |
| 629 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 3.49 mg | 19% |
| 630 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 3.48 mg | 19% |
| 631 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 3.48 mg | 19% |
| 632 | Cracker, wheat, low fat | Baked Products | 3.47 mg | 19% |
| 633 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 3.47 mg | 19% |
| 634 | Cracker, cheese, whole-grain | Baked Products | 3.46 mg | 19% |
| 635 | Bread, wheat germ | Baked Products | 3.45 mg | 19% |
| 636 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 3.45 mg | 19% |
| 637 | Bread, Italian | Baked Products | 3.44 mg | 19% |
| 638 | Chili with beans, canned | Legumes and Legume Products | 3.43 mg | 19% |
| 639 | Breakfast tart, low fat | Baked Products | 3.42 mg | 19% |
| 640 | Falafel, homemade | Legumes and Legume Products | 3.42 mg | 19% |
| 641 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 3.42 mg | 19% |
| 642 | Cereal, ready to eat, Vanilla Almond Granola, Nature's Path | Breakfast cereals | 3.41 mg | 19% |
| 643 | Bread, white, commercial, with added fibre | Baked Products | 3.41 mg | 19% |
| 644 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 3.41 mg | 19% |
| 645 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 3.40 mg | 19% |
| 646 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 3.40 mg | 19% |
| 647 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 3.40 mg | 19% |
| 648 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 3.40 mg | 19% |
| 649 | Beans, french, mature seeds, raw | Legumes and Legume Products | 3.40 mg | 19% |
| 650 | Nuts, coconut meat, desiccated, toasted | Nuts and Seeds | 3.39 mg | 19% |
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