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 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Crackers, melba toast, plain, without salt | Baked Products | 3.70 mg | 21% |
| 702 | Nuts, macadamia nuts, raw | Nut and Seed Products | 3.69 mg | 20% |
| 703 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 3.68 mg | 20% |
| 704 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 3.68 mg | 20% |
| 705 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 3.68 mg | 20% |
| 706 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 3.68 mg | 20% |
| 707 | Cookies, gluten-free, chocolate wafer | Baked Products | 3.67 mg | 20% |
| 708 | Glutino, Gluten Free Wafers, Milk Chocolate | Baked Products | 3.67 mg | 20% |
| 709 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 3.67 mg | 20% |
| 710 | Crackers, standard snack-type, with whole wheat | Baked Products | 3.65 mg | 20% |
| 711 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 3.65 mg | 20% |
| 712 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 3.64 mg | 20% |
| 713 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 714 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 715 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 3.64 mg | 20% |
| 716 | Babyfood, cereal, mixed, with bananas, prepared with whole milk | Baby Foods | 3.63 mg | 20% |
| 717 | Babyfood, cereal, rice, with bananas, prepared with whole milk | Baby Foods | 3.63 mg | 20% |
| 718 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 3.63 mg | 20% |
| 719 | Babyfood, cereal, oatmeal, with bananas, prepared with whole milk | Baby Foods | 3.63 mg | 20% |
| 720 | Babyfood, cereal, rice, prepared with whole milk | Baby Foods | 3.63 mg | 20% |
| 721 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.62 mg | 20% |
| 722 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 3.61 mg | 20% |
| 723 | Bread, rice bran | Baked Products | 3.61 mg | 20% |
| 724 | Crackers, standard snack-type, regular, low salt | Baked Products | 3.60 mg | 20% |
| 725 | Ice cream cones, cake or wafer-type | Baked Products | 3.60 mg | 20% |
| 726 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 3.60 mg | 20% |
| 727 | Pancakes, plain, dry mix, complete (includes buttermilk) | Baked Products | 3.60 mg | 20% |
| 728 | Muffins, wheat bran, dry mix | Baked Products | 3.60 mg | 20% |
| 729 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 3.60 mg | 20% |
| 730 | Bread, wheat | Baked Products | 3.60 mg | 20% |
| 731 | Syrup, Cane | Sweets | 3.60 mg | 20% |
| 732 | Barley, hulled | Cereal Grains and Pasta | 3.60 mg | 20% |
| 733 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.60 mg | 20% |
| 734 | Wheat, hard red spring | Cereal Grains and Pasta | 3.60 mg | 20% |
| 735 | Crackers, milk | Baked Products | 3.58 mg | 20% |
| 736 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 3.58 mg | 20% |
| 737 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 3.58 mg | 20% |
| 738 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 3.57 mg | 20% |
| 739 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.57 mg | 20% |
| 740 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.57 mg | 20% |
| 741 | Cereals, WHEATENA, dry | Breakfast Cereals | 3.57 mg | 20% |
| 742 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 3.57 mg | 20% |
| 743 | Snacks, potato chips, fat free, salted | Snacks | 3.57 mg | 20% |
| 744 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.57 mg | 20% |
| 745 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 3.56 mg | 20% |
| 746 | Crackers, whole-wheat, reduced fat | Baked Products | 3.56 mg | 20% |
| 747 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.56 mg | 20% |
| 748 | Rolls, dinner, wheat | Baked Products | 3.55 mg | 20% |
| 749 | Soybeans, green, raw | Vegetables and Vegetable Products | 3.55 mg | 20% |
| 750 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 3.55 mg | 20% |
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