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 1251–1300 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 3.87 mg | 22% | USDA_SR |
| 1252 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 3.87 mg | 22% | CNF |
| 1253 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 3.87 mg | 22% | CNF |
| 1254 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 3.87 mg | 22% | CNF |
| 1255 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 3.86 mg | 21% | USDA_FF |
| 1256 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 3.86 mg | 21% | USDA_SR |
| 1257 | Nuts, almonds, oil roasted, smoke flavour, salt added | Nuts and Seeds | 3.86 mg | 21% | CNF |
| 1258 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 3.86 mg | 21% | CNF |
| 1259 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 3.85 mg | 21% | USDA_SR |
| 1260 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 3.85 mg | 21% | USDA_SR |
| 1261 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 3.85 mg | 21% | CNF |
| 1262 | Flour, buckwheat | Cereal Grains and Pasta | 3.84 mg | 21% | USDA_FF |
| 1263 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 3.83 mg | 21% | USDA_SR |
| 1264 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 3.83 mg | 21% | CNF |
| 1265 | Cereal, ready to eat, Granola: with almonds, Rogers | Breakfast cereals | 3.82 mg | 21% | CNF |
| 1266 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 3.81 mg | 21% | USDA_SR |
| 1267 | Bread, stuffing, dry mix | Baked Products | 3.81 mg | 21% | USDA_SR |
| 1268 | George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry | Baked Products | 3.81 mg | 21% | USDA_SR |
| 1269 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 3.81 mg | 21% | USDA_SR |
| 1270 | Bread stuffing, dry mix, unprepared | Baked Products | 3.81 mg | 21% | CNF |
| 1271 | Cereal, ready to eat, Granola: with raisins, Rogers | Breakfast cereals | 3.81 mg | 21% | CNF |
| 1272 | Cereal, ready to eat, Granola: Raspberry almond, light, Rogers | Breakfast cereals | 3.81 mg | 21% | CNF |
| 1273 | Cereal, ready to eat, Granola: Maple raisin, light, Rogers | Breakfast cereals | 3.81 mg | 21% | CNF |
| 1274 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 3.80 mg | 21% | USDA_FF |
| 1275 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 3.80 mg | 21% | USDA_SR |
| 1276 | Snacks, peas, roasted, wasabi-flavored | Snacks | 3.80 mg | 21% | USDA_SR |
| 1277 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 3.80 mg | 21% | USDA_SR |
| 1278 | Bagels, cinnamon-raisin | Baked Products | 3.80 mg | 21% | USDA_SR |
| 1279 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 3.80 mg | 21% | USDA_SR |
| 1280 | Syrups, sorghum | Sweets | 3.80 mg | 21% | USDA_SR |
| 1281 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 3.80 mg | 21% | USDA_SR |
| 1282 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 3.80 mg | 21% | USDA_SR |
| 1283 | Bread, italian, toasted | Baked Products | 3.80 mg | 21% | CNF |
| 1284 | Cracker, 7 grain | Baked Products | 3.80 mg | 21% | CNF |
| 1285 | Sweets, syrups, sorghum | Sweets | 3.80 mg | 21% | CNF |
| 1286 | Bagel, cinnamon-raisin | Baked Products | 3.80 mg | 21% | CNF |
| 1287 | Coffee, instant, decaffeinated, powder | Beverages | 3.80 mg | 21% | CNF |
| 1288 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 3.80 mg | 21% | CNF |
| 1289 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 3.80 mg | 21% | CNF |
| 1290 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 3.80 mg | 21% | CNF |
| 1291 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 3.80 mg | 21% | CNF |
| 1292 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 3.80 mg | 21% | CNF |
| 1293 | Cereal, ready to eat, Heritage Muesli, Nature's Path | Breakfast cereals | 3.80 mg | 21% | CNF |
| 1294 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 3.80 mg | 21% | CNF |
| 1295 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 3.79 mg | 21% | USDA_SR |
| 1296 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 3.79 mg | 21% | CNF |
| 1297 | Cookies, graham crackers, plain or honey (includes cinnamon) | Baked Products | 3.78 mg | 21% | USDA_SR |
| 1298 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 3.78 mg | 21% | CNF |
| 1299 | Babyfood, pretzels | Baby Foods | 3.77 mg | 21% | USDA_SR |
| 1300 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 3.77 mg | 21% | USDA_SR |
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