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 1201–1250 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Bread, white, commercial, toasted | Baked Products | 4.00 mg | 22% | CNF |
| 1202 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% | CNF |
| 1203 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% | CNF |
| 1204 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 4.00 mg | 22% | CNF |
| 1205 | Flour, oat, whole grain | Cereal Grains and Pasta | 4.00 mg | 22% | USDA_FF |
| 1206 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt | Breakfast Cereals | 3.99 mg | 22% | USDA_SR |
| 1207 | Flour, cassava | Vegetables and Vegetable Products | 3.99 mg | 22% | USDA_FF |
| 1208 | Bagels, egg | Baked Products | 3.98 mg | 22% | USDA_SR |
| 1209 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 3.98 mg | 22% | CNF |
| 1210 | Bagel, egg | Baked Products | 3.98 mg | 22% | CNF |
| 1211 | Cereals, CREAM OF RICE, cooked with water, with salt | Breakfast Cereals | 3.96 mg | 22% | USDA_SR |
| 1212 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 3.95 mg | 22% | USDA_SR |
| 1213 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 3.95 mg | 22% | USDA_SR |
| 1214 | Soybeans, dry, roasted | Legumes and Legume Products | 3.95 mg | 22% | CNF |
| 1215 | Millet flour | Cereal Grains and Pasta | 3.94 mg | 22% | USDA_SR |
| 1216 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 3.94 mg | 22% | USDA_SR |
| 1217 | Grains, millet, flour | Cereals, Grains and Pasta | 3.94 mg | 22% | CNF |
| 1218 | Carrot, dehydrated | Vegetables and Vegetable Products | 3.93 mg | 22% | USDA_SR |
| 1219 | Carrot, dehydrated | Vegetables and Vegetable Products | 3.93 mg | 22% | CNF |
| 1220 | Bread, rice bran, toasted | Baked Products | 3.92 mg | 22% | USDA_SR |
| 1221 | Pretzels, soft, unsalted | Snacks | 3.92 mg | 22% | USDA_SR |
| 1222 | Nuts, pistachio nuts, raw | Nut and Seed Products | 3.92 mg | 22% | USDA_SR |
| 1223 | Pretzels, soft | Snacks | 3.92 mg | 22% | USDA_SR |
| 1224 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 3.92 mg | 22% | USDA_SR |
| 1225 | Snacks, pretzels, soft, unsalted | Snacks | 3.92 mg | 22% | CNF |
| 1226 | Snacks, pretzels, soft | Snacks | 3.92 mg | 22% | CNF |
| 1227 | Bread, rice bran, gluten free, toasted | Baked Products | 3.92 mg | 22% | CNF |
| 1228 | Nuts, pistachio nuts, raw | Nuts and Seeds | 3.92 mg | 22% | CNF |
| 1229 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 3.92 mg | 22% | CNF |
| 1230 | Peanuts, spanish, raw | Legumes and Legume Products | 3.91 mg | 22% | USDA_SR |
| 1231 | Bread, french or vienna (includes sourdough) | Baked Products | 3.91 mg | 22% | USDA_SR |
| 1232 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 3.91 mg | 22% | USDA_SR |
| 1233 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 3.91 mg | 22% | CNF |
| 1234 | Bread, French or Vienna (also sourdough) | Baked Products | 3.91 mg | 22% | CNF |
| 1235 | Peanuts, Spanish, raw | Legumes and Legume Products | 3.91 mg | 22% | CNF |
| 1236 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 3.90 mg | 22% | USDA_SR |
| 1237 | Bread, roll, Mexican, bollilo | Baked Products | 3.90 mg | 22% | USDA_SR |
| 1238 | Seasoning mix, dry, chili, original | Spices and Herbs | 3.90 mg | 22% | USDA_SR |
| 1239 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 3.90 mg | 22% | USDA_SR |
| 1240 | Spices, onion powder | Spices and Herbs | 3.90 mg | 22% | USDA_SR |
| 1241 | Seasoning mix, chili, dry mix | Spices and Herbs | 3.90 mg | 22% | CNF |
| 1242 | Soybean kernels, roasted, salted | Legumes and Legume Products | 3.90 mg | 22% | CNF |
| 1243 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 3.90 mg | 22% | CNF |
| 1244 | Spices, onion powder | Spices and Herbs | 3.90 mg | 22% | CNF |
| 1245 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 3.90 mg | 22% | USDA_FF |
| 1246 | Muffin, wheat bran, with raisins, homemade | Baked Products | 3.88 mg | 22% | CNF |
| 1247 | Bread, wheat germ, toasted | Baked Products | 3.88 mg | 22% | CNF |
| 1248 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 3.87 mg | 22% | USDA_FF |
| 1249 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 3.87 mg | 22% | USDA_SR |
| 1250 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 3.87 mg | 22% | USDA_SR |
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