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 651–700 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 3.39 mg | 19% |
| 652 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.39 mg | 19% |
| 653 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 3.39 mg | 19% |
| 654 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 3.38 mg | 19% |
| 655 | Cereal, ready to eat, Flax Plus Red Berry Crunch, Nature's Path | Breakfast cereals | 3.38 mg | 19% |
| 656 | Nuts, coconut meat, desiccated, creamed | Nuts and Seeds | 3.36 mg | 19% |
| 657 | Wonton wrapper (egg roll wrapper) | Baked Products | 3.36 mg | 19% |
| 658 | Grains, sorghum | Cereals, Grains and Pasta | 3.36 mg | 19% |
| 659 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 3.35 mg | 19% |
| 660 | Bread, multigrain, toasted | Baked Products | 3.34 mg | 19% |
| 661 | Bread, egg, (challah), toasted | Baked Products | 3.34 mg | 19% |
| 662 | Cracker, whole-wheat | Baked Products | 3.34 mg | 19% |
| 663 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 3.34 mg | 19% |
| 664 | Lentils, boiled, salted | Legumes and Legume Products | 3.33 mg | 18% |
| 665 | Lentils, boiled | Legumes and Legume Products | 3.33 mg | 18% |
| 666 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 3.33 mg | 18% |
| 667 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 3.32 mg | 18% |
| 668 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 3.32 mg | 18% |
| 669 | Rice, spanish rice mix, unprepared | Mixed Dishes | 3.32 mg | 18% |
| 670 | Bread, made with milk, commercial, toasted | Baked Products | 3.31 mg | 18% |
| 671 | Bread, white with raisins, commercial, toasted | Baked Products | 3.31 mg | 18% |
| 672 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 3.31 mg | 18% |
| 673 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 3.31 mg | 18% |
| 674 | Cake, date square (matrimonial cake), homemade | Baked Products | 3.31 mg | 18% |
| 675 | Borage, raw | Vegetables and Vegetable Products | 3.30 mg | 18% |
| 676 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 3.30 mg | 18% |
| 677 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 3.30 mg | 18% |
| 678 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 3.30 mg | 18% |
| 679 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 3.30 mg | 18% |
| 680 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 3.30 mg | 18% |
| 681 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 3.30 mg | 18% |
| 682 | Tortilla, ready-to-bake / fry, flour | Baked Products | 3.30 mg | 18% |
| 683 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 3.30 mg | 18% |
| 684 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 3.30 mg | 18% |
| 685 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 3.29 mg | 18% |
| 686 | English muffin, multigrain (also granola), toasted | Baked Products | 3.29 mg | 18% |
| 687 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 3.28 mg | 18% |
| 688 | Roll (kaiser), hard | Baked Products | 3.28 mg | 18% |
| 689 | Meatless, chicken | Legumes and Legume Products | 3.27 mg | 18% |
| 690 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 3.27 mg | 18% |
| 691 | Currant, zante, dried | Fruits and fruit juices | 3.26 mg | 18% |
| 692 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 3.25 mg | 18% |
| 693 | Leavening agent, yeast, baker's, compressed | Baked Products | 3.25 mg | 18% |
| 694 | Indian, bread, naan | Baked Products | 3.25 mg | 18% |
| 695 | Cereal, ready to eat, Peanut Butter Granola, Nature's Path | Breakfast cereals | 3.25 mg | 18% |
| 696 | Potato, skin, raw | Vegetables and Vegetable Products | 3.24 mg | 18% |
| 697 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 3.24 mg | 18% |
| 698 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 3.22 mg | 18% |
| 699 | Bread, sprouted wheat, commercial | Baked Products | 3.22 mg | 18% |
| 700 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 3.21 mg | 18% |
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