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 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Bread, white, commercially prepared, toasted | Baked Products | 3.33 mg | 18% |
| 802 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.33 mg | 18% |
| 803 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 3.33 mg | 18% |
| 804 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 3.33 mg | 18% |
| 805 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 3.32 mg | 18% |
| 806 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 3.32 mg | 18% |
| 807 | Olives, ripe, canned (jumbo-super colossal) | Fruits and Fruit Juices | 3.32 mg | 18% |
| 808 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 3.32 mg | 18% |
| 809 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 3.31 mg | 18% |
| 810 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 3.31 mg | 18% |
| 811 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 3.30 mg | 18% |
| 812 | Borage, raw | Vegetables and Vegetable Products | 3.30 mg | 18% |
| 813 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 3.30 mg | 18% |
| 814 | Pasta, dry, enriched | Cereal Grains and Pasta | 3.30 mg | 18% |
| 815 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 3.30 mg | 18% |
| 816 | Ascidians (tunughnak) (Alaska Native) | American Indian/Alaska Native Foods | 3.30 mg | 18% |
| 817 | Biscuits, plain or buttermilk, frozen, baked | Baked Products | 3.30 mg | 18% |
| 818 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 3.30 mg | 18% |
| 819 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 3.30 mg | 18% |
| 820 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 3.30 mg | 18% |
| 821 | Rolls, hard (includes kaiser) | Baked Products | 3.28 mg | 18% |
| 822 | Nuts, almonds, blanched | Nut and Seed Products | 3.28 mg | 18% |
| 823 | DENNY'S, top sirloin steak | Restaurant Foods | 3.27 mg | 18% |
| 824 | Chicken, meatless | Legumes and Legume Products | 3.27 mg | 18% |
| 825 | Beverages, chocolate powder, no sugar added | Beverages | 3.27 mg | 18% |
| 826 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 3.26 mg | 18% |
| 827 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 3.25 mg | 18% |
| 828 | Bread, stuffing, cornbread, dry mix | Baked Products | 3.25 mg | 18% |
| 829 | Leavening agents, yeast, baker's, compressed | Baked Products | 3.25 mg | 18% |
| 830 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 3.24 mg | 18% |
| 831 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 3.24 mg | 18% |
| 832 | Potatoes, raw, skin | Vegetables and Vegetable Products | 3.24 mg | 18% |
| 833 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 3.22 mg | 18% |
| 834 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 3.22 mg | 18% |
| 835 | Phyllo dough | Baked Products | 3.21 mg | 18% |
| 836 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 3.21 mg | 18% |
| 837 | Wheat, soft red winter | Cereal Grains and Pasta | 3.21 mg | 18% |
| 838 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 839 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 840 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 3.20 mg | 18% |
| 841 | Bread, reduced-calorie, white | Baked Products | 3.19 mg | 18% |
| 842 | Snacks, popcorn, air-popped | Snacks | 3.19 mg | 18% |
| 843 | Wheat, hard red winter | Cereal Grains and Pasta | 3.19 mg | 18% |
| 844 | Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar | Sweets | 3.18 mg | 18% |
| 845 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 3.18 mg | 18% |
| 846 | Candies, MARS SNACKFOOD US, DOVE Dark Chocolate | Sweets | 3.18 mg | 18% |
| 847 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 3.18 mg | 18% |
| 848 | Bread, white, prepared from recipe, made with nonfat dry milk | Baked Products | 3.18 mg | 18% |
| 849 | Basil, fresh | Spices and Herbs | 3.17 mg | 18% |
| 850 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 3.17 mg | 18% |
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