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 701–750 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Phyllo dough | Baked Products | 3.21 mg | 18% |
| 702 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 3.21 mg | 18% |
| 703 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 704 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 705 | Sauce, adobo fresco | Soups, Sauces and Gravies | 3.20 mg | 18% |
| 706 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 3.20 mg | 18% |
| 707 | Cereal, ready to eat, Granola: Apples 'n cinnamon, Rogers | Breakfast cereals | 3.20 mg | 18% |
| 708 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 709 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 3.19 mg | 18% |
| 710 | Snacks, popcorn, air-popped | Snacks | 3.19 mg | 18% |
| 711 | Bread, white, homemade with nonfat dry milk | Baked Products | 3.18 mg | 18% |
| 712 | Cereal, ready to eat, Acai Plus Granola, Nature's Path | Breakfast cereals | 3.18 mg | 18% |
| 713 | Cereal, ready to eat, Pomegran Plus Cherry Granola, Nature's Path | Breakfast cereals | 3.18 mg | 18% |
| 714 | Cookie, chocolate sandwich, cream filling, reduced fat | Baked Products | 3.18 mg | 18% |
| 715 | Basil, fresh | Spices and Herbs | 3.17 mg | 18% |
| 716 | Egg substitute, powder | Dairy and Egg Products | 3.16 mg | 18% |
| 717 | Cracker, matzo, plain | Baked Products | 3.16 mg | 18% |
| 718 | Bread, focaccia, Italian flatbread, plain | Baked Products | 3.16 mg | 18% |
| 719 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 3.14 mg | 17% |
| 720 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 3.14 mg | 17% |
| 721 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 3.14 mg | 17% |
| 722 | Grains, sorghum, flour | Cereals, Grains and Pasta | 3.14 mg | 17% |
| 723 | Beans, lima, raw | Vegetables and Vegetable Products | 3.14 mg | 17% |
| 724 | Moth beans, boiled, salted | Legumes and Legume Products | 3.14 mg | 17% |
| 725 | Beverage mix, chocolate flavour, powder | Beverages | 3.14 mg | 17% |
| 726 | Moth beans, boiled | Legumes and Legume Products | 3.14 mg | 17% |
| 727 | Hearts of palm, canned | Vegetables and Vegetable Products | 3.13 mg | 17% |
| 728 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 3.13 mg | 17% |
| 729 | Candies, bars / chips, semisweet chocolate with butter | Sweets | 3.13 mg | 17% |
| 730 | Sweets, chocolate, semisweet, made with butter | Sweets | 3.13 mg | 17% |
| 731 | Candies, bars / chips, semisweet chocolate | Sweets | 3.13 mg | 17% |
| 732 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 3.13 mg | 17% |
| 733 | English muffin, wheat, toasted | Baked Products | 3.12 mg | 17% |
| 734 | Nuts, walnuts, black, dried | Nuts and Seeds | 3.12 mg | 17% |
| 735 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 3.11 mg | 17% |
| 736 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 3.11 mg | 17% |
| 737 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 3.11 mg | 17% |
| 738 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 739 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 3.10 mg | 17% |
| 740 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 741 | Dandelion greens, raw | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 742 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 3.10 mg | 17% |
| 743 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 3.09 mg | 17% |
| 744 | Cookie, graham cracker, plain or honey, low fat | Baked Products | 3.09 mg | 17% |
| 745 | Bagel, oat bran | Baked Products | 3.08 mg | 17% |
| 746 | Cracker, whole wheat, low sodium | Baked Products | 3.08 mg | 17% |
| 747 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 3.06 mg | 17% |
| 748 | Bread, pita, whole-wheat | Baked Products | 3.06 mg | 17% |
| 749 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 3.06 mg | 17% |
| 750 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 3.06 mg | 17% |
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