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 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 4.15 mg | 23% |
| 602 | Bread, protein (includes gluten) | Baked Products | 4.15 mg | 23% |
| 603 | Rolls, dinner, oat bran | Baked Products | 4.14 mg | 23% |
| 604 | Nabisco, Nabisco Grahams Crackers | Baked Products | 4.13 mg | 23% |
| 605 | Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 4.12 mg | 23% |
| 606 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 4.12 mg | 23% |
| 607 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 4.12 mg | 23% |
| 608 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 4.11 mg | 23% |
| 609 | Archway Home Style Cookies, Iced Molasses | Baked Products | 4.10 mg | 23% |
| 610 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 4.10 mg | 23% |
| 611 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 4.09 mg | 23% |
| 612 | Bagels, cinnamon-raisin, toasted | Baked Products | 4.09 mg | 23% |
| 613 | Bread, wheat, toasted | Baked Products | 4.09 mg | 23% |
| 614 | Croutons, plain | Baked Products | 4.08 mg | 23% |
| 615 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 4.07 mg | 23% |
| 616 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 4.07 mg | 23% |
| 617 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 4.07 mg | 23% |
| 618 | Martha White Foods, Martha White's Buttermilk Biscuit Mix, dry | Baked Products | 4.06 mg | 23% |
| 619 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 4.06 mg | 23% |
| 620 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 4.06 mg | 23% |
| 621 | Yeast extract spread | Vegetables and Vegetable Products | 4.04 mg | 22% |
| 622 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 4.04 mg | 22% |
| 623 | Crackers, standard snack-type, regular | Baked Products | 4.03 mg | 22% |
| 624 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 4.03 mg | 22% |
| 625 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 4.03 mg | 22% |
| 626 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 4.03 mg | 22% |
| 627 | Nuts, butternuts, dried | Nut and Seed Products | 4.02 mg | 22% |
| 628 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 4.01 mg | 22% |
| 629 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 4.01 mg | 22% |
| 630 | Cookies, chocolate wafers | Baked Products | 4.01 mg | 22% |
| 631 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 4.00 mg | 22% |
| 632 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 4.00 mg | 22% |
| 633 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 4.00 mg | 22% |
| 634 | Winged bean leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 635 | Oat flour, partially debranned | Cereal Grains and Pasta | 4.00 mg | 22% |
| 636 | Drumstick leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 637 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt | Breakfast Cereals | 3.99 mg | 22% |
| 638 | Bagels, egg | Baked Products | 3.98 mg | 22% |
| 639 | Cereals, CREAM OF RICE, cooked with water, with salt | Breakfast Cereals | 3.96 mg | 22% |
| 640 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 3.95 mg | 22% |
| 641 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 3.95 mg | 22% |
| 642 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 3.94 mg | 22% |
| 643 | Millet flour | Cereal Grains and Pasta | 3.94 mg | 22% |
| 644 | Carrot, dehydrated | Vegetables and Vegetable Products | 3.93 mg | 22% |
| 645 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 3.92 mg | 22% |
| 646 | Nuts, pistachio nuts, raw | Nut and Seed Products | 3.92 mg | 22% |
| 647 | Pretzels, soft | Snacks | 3.92 mg | 22% |
| 648 | Bread, rice bran, toasted | Baked Products | 3.92 mg | 22% |
| 649 | Pretzels, soft, unsalted | Snacks | 3.92 mg | 22% |
| 650 | Peanuts, spanish, raw | Legumes and Legume Products | 3.91 mg | 22% |
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