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 951–1000 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Bread, pan dulce, sweet yeast bread | Baked Products | 2.87 mg | 16% |
| 952 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 2.87 mg | 16% |
| 953 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 2.87 mg | 16% |
| 954 | Muffins, English, wheat | Baked Products | 2.87 mg | 16% |
| 955 | Snacks, popcorn, microwave, 94% fat free | Snacks | 2.87 mg | 16% |
| 956 | Bread, pumpernickel | Baked Products | 2.87 mg | 16% |
| 957 | KFC, biscuit | Fast Foods | 2.86 mg | 16% |
| 958 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 2.86 mg | 16% |
| 959 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 2.85 mg | 16% |
| 960 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.85 mg | 16% |
| 961 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.85 mg | 16% |
| 962 | Peanut spread, reduced sugar | Legumes and Legume Products | 2.84 mg | 16% |
| 963 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.84 mg | 16% |
| 964 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.84 mg | 16% |
| 965 | Bread, rye | Baked Products | 2.83 mg | 16% |
| 966 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 2.83 mg | 16% |
| 967 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 2.83 mg | 16% |
| 968 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 2.83 mg | 16% |
| 969 | Croutons, seasoned | Baked Products | 2.82 mg | 16% |
| 970 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 2.81 mg | 16% |
| 971 | Bread, cracked-wheat | Baked Products | 2.81 mg | 16% |
| 972 | Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | Breakfast Cereals | 2.81 mg | 16% |
| 973 | Muffins, corn, commercially prepared | Baked Products | 2.81 mg | 16% |
| 974 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 2.81 mg | 16% |
| 975 | Millet, puffed | Breakfast Cereals | 2.81 mg | 16% |
| 976 | BURGER KING, DOUBLE WHOPPER, no cheese | Fast Foods | 2.80 mg | 16% |
| 977 | Tamarinds, raw | Fruits and Fruit Juices | 2.80 mg | 16% |
| 978 | Prune puree | Fruits and Fruit Juices | 2.80 mg | 16% |
| 979 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 2.80 mg | 16% |
| 980 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 2.80 mg | 16% |
| 981 | Caribou, tongue, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.80 mg | 16% |
| 982 | Whale, beluga, flipper, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.80 mg | 16% |
| 983 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 2.80 mg | 16% |
| 984 | Pie crust, standard-type, frozen, ready-to-bake, enriched, baked | Baked Products | 2.80 mg | 16% |
| 985 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 2.79 mg | 16% |
| 986 | Cookies, vanilla wafers, higher fat | Baked Products | 2.79 mg | 16% |
| 987 | Corn bran, crude | Cereal Grains and Pasta | 2.79 mg | 16% |
| 988 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 2.79 mg | 16% |
| 989 | Fast foods, cheeseburger; single, regular patty, with condiments and vegetables | Fast Foods | 2.78 mg | 15% |
| 990 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 2.78 mg | 15% |
| 991 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 2.78 mg | 15% |
| 992 | Rolls, pumpernickel | Baked Products | 2.78 mg | 15% |
| 993 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 2.78 mg | 15% |
| 994 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 2.78 mg | 15% |
| 995 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 2.77 mg | 15% |
| 996 | Biscuits, plain or buttermilk, dry mix | Baked Products | 2.77 mg | 15% |
| 997 | Crackers, standard snack-type, sandwich, with peanut butter filling | Baked Products | 2.77 mg | 15% |
| 998 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.77 mg | 15% |
| 999 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 2.77 mg | 15% |
| 1000 | Bagels, wheat | Baked Products | 2.76 mg | 15% |
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