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 901–950 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 3.04 mg | 17% |
| 902 | Hush puppies, prepared from recipe | Baked Products | 3.04 mg | 17% |
| 903 | Spices, nutmeg, ground | Spices and Herbs | 3.04 mg | 17% |
| 904 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 3.03 mg | 17% |
| 905 | Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S | Breakfast Cereals | 3.02 mg | 17% |
| 906 | Muffins, English, mixed-grain (includes granola) | Baked Products | 3.02 mg | 17% |
| 907 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 3.01 mg | 17% |
| 908 | Millet, raw | Cereal Grains and Pasta | 3.01 mg | 17% |
| 909 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 3.00 mg | 17% |
| 910 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 3.00 mg | 17% |
| 911 | Babyfood, cookies, arrowroot | Baby Foods | 3.00 mg | 17% |
| 912 | Crackers, sandwich-type, peanut butter filled, reduced fat | Baked Products | 3.00 mg | 17% |
| 913 | Cookie, chocolate, with icing or coating | Baked Products | 3.00 mg | 17% |
| 914 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 2.99 mg | 17% |
| 915 | Beans, white, mature seeds, canned | Legumes and Legume Products | 2.99 mg | 17% |
| 916 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 2.99 mg | 17% |
| 917 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 2.98 mg | 17% |
| 918 | Grape leaves, canned | Vegetables and Vegetable Products | 2.98 mg | 17% |
| 919 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.98 mg | 17% |
| 920 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.98 mg | 17% |
| 921 | Cookies, shortbread, reduced fat | Baked Products | 2.98 mg | 17% |
| 922 | Cookies, shortbread, commercially prepared, plain | Baked Products | 2.98 mg | 17% |
| 923 | Popovers, dry mix, enriched | Baked Products | 2.97 mg | 16% |
| 924 | Bread, white, prepared from recipe, made with low fat (2%) milk | Baked Products | 2.97 mg | 16% |
| 925 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 2.96 mg | 16% |
| 926 | Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 2.96 mg | 16% |
| 927 | Snacks, granola bars, hard, plain | Snacks | 2.95 mg | 16% |
| 928 | WENDY'S, CLASSIC DOUBLE, with cheese | Fast Foods | 2.94 mg | 16% |
| 929 | Bread, oatmeal, toasted | Baked Products | 2.94 mg | 16% |
| 930 | Carob flour | Legumes and Legume Products | 2.94 mg | 16% |
| 931 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.94 mg | 16% |
| 932 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.94 mg | 16% |
| 933 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.94 mg | 16% |
| 934 | Cake, pudding-type, chocolate, dry mix | Baked Products | 2.92 mg | 16% |
| 935 | Mush, blue corn with ash (Navajo) | American Indian/Alaska Native Foods | 2.92 mg | 16% |
| 936 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 2.91 mg | 16% |
| 937 | Nuts, walnuts, english | Nut and Seed Products | 2.91 mg | 16% |
| 938 | Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 2.91 mg | 16% |
| 939 | Bread, reduced-calorie, wheat | Baked Products | 2.91 mg | 16% |
| 940 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 2.90 mg | 16% |
| 941 | Bread, raisin, enriched | Baked Products | 2.90 mg | 16% |
| 942 | Cookies, fig bars | Baked Products | 2.90 mg | 16% |
| 943 | Babyfood, cookie, baby, fruit | Baby Foods | 2.90 mg | 16% |
| 944 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 2.89 mg | 16% |
| 945 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.89 mg | 16% |
| 946 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.89 mg | 16% |
| 947 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 2.89 mg | 16% |
| 948 | Cake, gingerbread, prepared from recipe | Baked Products | 2.88 mg | 16% |
| 949 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 2.88 mg | 16% |
| 950 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 2.88 mg | 16% |
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