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 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Bread, french or vienna (includes sourdough) | Baked Products | 3.91 mg | 22% |
| 652 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 3.91 mg | 22% |
| 653 | Spices, onion powder | Spices and Herbs | 3.90 mg | 22% |
| 654 | Seasoning mix, dry, chili, original | Spices and Herbs | 3.90 mg | 22% |
| 655 | Bread, roll, Mexican, bollilo | Baked Products | 3.90 mg | 22% |
| 656 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 3.90 mg | 22% |
| 657 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 3.90 mg | 22% |
| 658 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 3.87 mg | 22% |
| 659 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 3.87 mg | 22% |
| 660 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 3.87 mg | 22% |
| 661 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 3.86 mg | 21% |
| 662 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 3.85 mg | 21% |
| 663 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 3.85 mg | 21% |
| 664 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 3.83 mg | 21% |
| 665 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 3.81 mg | 21% |
| 666 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 3.81 mg | 21% |
| 667 | George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry | Baked Products | 3.81 mg | 21% |
| 668 | Bread, stuffing, dry mix | Baked Products | 3.81 mg | 21% |
| 669 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 3.80 mg | 21% |
| 670 | Snacks, peas, roasted, wasabi-flavored | Snacks | 3.80 mg | 21% |
| 671 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 3.80 mg | 21% |
| 672 | Bagels, cinnamon-raisin | Baked Products | 3.80 mg | 21% |
| 673 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 3.80 mg | 21% |
| 674 | Syrups, sorghum | Sweets | 3.80 mg | 21% |
| 675 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 3.80 mg | 21% |
| 676 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 3.80 mg | 21% |
| 677 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 3.79 mg | 21% |
| 678 | Cookies, graham crackers, plain or honey (includes cinnamon) | Baked Products | 3.78 mg | 21% |
| 679 | Babyfood, pretzels | Baby Foods | 3.77 mg | 21% |
| 680 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 3.77 mg | 21% |
| 681 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 3.75 mg | 21% |
| 682 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 683 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt | Breakfast Cereals | 3.74 mg | 21% |
| 684 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 685 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 3.73 mg | 21% |
| 686 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 3.73 mg | 21% |
| 687 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 3.73 mg | 21% |
| 688 | Cookies, sugar wafers with creme filling, regular | Baked Products | 3.73 mg | 21% |
| 689 | Leavening agents, cream of tartar | Baked Products | 3.72 mg | 21% |
| 690 | Sausage, meatless | Legumes and Legume Products | 3.72 mg | 21% |
| 691 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 3.72 mg | 21% |
| 692 | Snacks, corn-based, extruded, onion-flavor | Snacks | 3.72 mg | 21% |
| 693 | Nuts, almonds | Nut and Seed Products | 3.71 mg | 21% |
| 694 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 3.71 mg | 21% |
| 695 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 3.70 mg | 21% |
| 696 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 3.70 mg | 21% |
| 697 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.70 mg | 21% |
| 698 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 3.70 mg | 21% |
| 699 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.70 mg | 21% |
| 700 | Crackers, melba toast, plain | Baked Products | 3.70 mg | 21% |
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