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 801–850 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Biscuit, plain/buttermilk, homemade | Baked Products | 2.90 mg | 16% |
| 802 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 2.89 mg | 16% |
| 803 | Pie crust, standard type, homemade, baked | Baked Products | 2.89 mg | 16% |
| 804 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 2.89 mg | 16% |
| 805 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 2.89 mg | 16% |
| 806 | Cereal, ready to eat, Morning Crisp: strawberry, Jordans | Breakfast cereals | 2.88 mg | 16% |
| 807 | Fast foods, hot dog with chili | Fast Foods | 2.88 mg | 16% |
| 808 | Cake, gingerbread, homemade | Baked Products | 2.88 mg | 16% |
| 809 | Snacks, popcorn, microwave, lower in fat | Snacks | 2.87 mg | 16% |
| 810 | English muffin, wheat | Baked Products | 2.87 mg | 16% |
| 811 | Candies, chocolate covered, dietetic or low calorie | Sweets | 2.86 mg | 16% |
| 812 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 2.86 mg | 16% |
| 813 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 2.85 mg | 16% |
| 814 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 2.85 mg | 16% |
| 815 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 2.85 mg | 16% |
| 816 | Peanut butter, lower sugar | Legumes and Legume Products | 2.84 mg | 16% |
| 817 | Beans, small white, boiled, salted | Legumes and Legume Products | 2.84 mg | 16% |
| 818 | Beans, small white, boiled | Legumes and Legume Products | 2.84 mg | 16% |
| 819 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 2.83 mg | 16% |
| 820 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 2.83 mg | 16% |
| 821 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 2.83 mg | 16% |
| 822 | Muffin bar, all flavours | Baked Products | 2.82 mg | 16% |
| 823 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 2.82 mg | 16% |
| 824 | Croutons, seasoned | Baked Products | 2.82 mg | 16% |
| 825 | Muffin, corn, commercial | Baked Products | 2.81 mg | 16% |
| 826 | Cereal, millet, puffed | Breakfast cereals | 2.81 mg | 16% |
| 827 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 2.80 mg | 16% |
| 828 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 2.80 mg | 16% |
| 829 | Cereal, ready to eat, Honest O's, Barbara's Bakery | Breakfast cereals | 2.80 mg | 16% |
| 830 | Toaster pastry, fruit (strawberry, cherry, apple), low fat | Baked Products | 2.80 mg | 16% |
| 831 | Prune puree | Fruits and fruit juices | 2.80 mg | 16% |
| 832 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 2.80 mg | 16% |
| 833 | Toaster pastry, brown sugar and cinnamon | Baked Products | 2.80 mg | 16% |
| 834 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 2.80 mg | 16% |
| 835 | Tamarind, raw | Fruits and fruit juices | 2.80 mg | 16% |
| 836 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 2.80 mg | 16% |
| 837 | Nuts, pecans, dry roasted | Nuts and Seeds | 2.80 mg | 16% |
| 838 | Grains, corn bran, crude | Cereals, Grains and Pasta | 2.79 mg | 16% |
| 839 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 2.79 mg | 16% |
| 840 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 2.79 mg | 16% |
| 841 | Bread, spelt, commercial, toasted | Baked Products | 2.79 mg | 16% |
| 842 | Roll, pumpernickel | Baked Products | 2.78 mg | 15% |
| 843 | Snacks, popcorn, oil-popped, unsalted | Snacks | 2.78 mg | 15% |
| 844 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables | Fast Foods | 2.78 mg | 15% |
| 845 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 2.78 mg | 15% |
| 846 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 2.77 mg | 15% |
| 847 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 2.77 mg | 15% |
| 848 | Candies, bars, sweet chocolate | Sweets | 2.76 mg | 15% |
| 849 | Bagel, whole-wheat (multigrain) | Baked Products | 2.76 mg | 15% |
| 850 | Fast food, biscuit | Fast Foods | 2.76 mg | 15% |
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