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 1001–1050 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Fast food, biscuit | Fast Foods | 2.76 mg | 15% |
| 1002 | Candies, sweet chocolate | Sweets | 2.76 mg | 15% |
| 1003 | WENDY'S, Double Stack, with cheese | Fast Foods | 2.75 mg | 15% |
| 1004 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 2.75 mg | 15% |
| 1005 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 2.75 mg | 15% |
| 1006 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 2.75 mg | 15% |
| 1007 | Biscuits, mixed grain, refrigerated dough | Baked Products | 2.75 mg | 15% |
| 1008 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 2.75 mg | 15% |
| 1009 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 2.75 mg | 15% |
| 1010 | Rolls, dinner, sweet | Baked Products | 2.74 mg | 15% |
| 1011 | Egg, yolk, raw, fresh | Dairy and Egg Products | 2.73 mg | 15% |
| 1012 | Cake, sponge, commercially prepared | Baked Products | 2.72 mg | 15% |
| 1013 | Archway Home Style Cookies, Peanut Butter | Baked Products | 2.72 mg | 15% |
| 1014 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 2.72 mg | 15% |
| 1015 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 2.72 mg | 15% |
| 1016 | Crackers, rusk toast | Baked Products | 2.72 mg | 15% |
| 1017 | Rolls, french | Baked Products | 2.71 mg | 15% |
| 1018 | Fast foods, cheeseburger; single, regular patty; plain | Fast Foods | 2.71 mg | 15% |
| 1019 | Corn grain, yellow | Cereal Grains and Pasta | 2.71 mg | 15% |
| 1020 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.71 mg | 15% |
| 1021 | Spinach, raw | Vegetables and Vegetable Products | 2.71 mg | 15% |
| 1022 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.71 mg | 15% |
| 1023 | Corn grain, white | Cereal Grains and Pasta | 2.71 mg | 15% |
| 1024 | Pectin, unsweetened, dry mix | Sweets | 2.71 mg | 15% |
| 1025 | Candies, dark chocolate coated coffee beans | Sweets | 2.70 mg | 15% |
| 1026 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 2.70 mg | 15% |
| 1027 | Bread, oatmeal | Baked Products | 2.70 mg | 15% |
| 1028 | Crackers, matzo, egg | Baked Products | 2.70 mg | 15% |
| 1029 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 2.70 mg | 15% |
| 1030 | Clif Z bar | Baby Foods | 2.70 mg | 15% |
| 1031 | Tempeh | Legumes and Legume Products | 2.70 mg | 15% |
| 1032 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 2.70 mg | 15% |
| 1033 | Rolls, dinner, rye | Baked Products | 2.70 mg | 15% |
| 1034 | Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins | Breakfast Cereals | 2.69 mg | 15% |
| 1035 | Bread, irish soda, prepared from recipe | Baked Products | 2.69 mg | 15% |
| 1036 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 2.69 mg | 15% |
| 1037 | Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | Baked Products | 2.68 mg | 15% |
| 1038 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 2.68 mg | 15% |
| 1039 | Barley flour or meal | Cereal Grains and Pasta | 2.68 mg | 15% |
| 1040 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 2.68 mg | 15% |
| 1041 | Crackers, wheat, sandwich, with peanut butter filling | Baked Products | 2.67 mg | 15% |
| 1042 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 2.66 mg | 15% |
| 1043 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 2.66 mg | 15% |
| 1044 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 2.66 mg | 15% |
| 1045 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 2.65 mg | 15% |
| 1046 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 2.65 mg | 15% |
| 1047 | Candies, milk chocolate, with rice cereal | Sweets | 2.65 mg | 15% |
| 1048 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 2.65 mg | 15% |
| 1049 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.64 mg | 15% |
| 1050 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.64 mg | 15% |
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