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 1301–1350 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Bread, white, commercial, with added fibre, toasted | Baked Products | 3.77 mg | 21% | CNF |
| 1302 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 3.77 mg | 21% | CNF |
| 1303 | Flour, spelt, whole grain | Cereal Grains and Pasta | 3.77 mg | 21% | USDA_FF |
| 1304 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 3.75 mg | 21% | USDA_SR |
| 1305 | Nuts, almonds, whole, raw | Nut and Seed Products | 3.74 mg | 21% | USDA_FF |
| 1306 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt | Breakfast Cereals | 3.74 mg | 21% | USDA_SR |
| 1307 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.74 mg | 21% | USDA_SR |
| 1308 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.74 mg | 21% | USDA_SR |
| 1309 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 3.74 mg | 21% | CNF |
| 1310 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 3.74 mg | 21% | CNF |
| 1311 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 3.74 mg | 21% | CNF |
| 1312 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 3.74 mg | 21% | CNF |
| 1313 | Cookies, sugar wafers with creme filling, regular | Baked Products | 3.73 mg | 21% | USDA_SR |
| 1314 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 3.73 mg | 21% | USDA_SR |
| 1315 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 3.73 mg | 21% | USDA_SR |
| 1316 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 3.73 mg | 21% | USDA_SR |
| 1317 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 3.73 mg | 21% | CNF |
| 1318 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 3.73 mg | 21% | CNF |
| 1319 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 3.73 mg | 21% | CNF |
| 1320 | Flour, sorghum | Cereal Grains and Pasta | 3.72 mg | 21% | USDA_FF |
| 1321 | Leavening agents, cream of tartar | Baked Products | 3.72 mg | 21% | USDA_SR |
| 1322 | Sausage, meatless | Legumes and Legume Products | 3.72 mg | 21% | USDA_SR |
| 1323 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 3.72 mg | 21% | USDA_SR |
| 1324 | Snacks, corn-based, extruded, onion-flavor | Snacks | 3.72 mg | 21% | USDA_SR |
| 1325 | Snacks, corn-based, extruded, onion | Snacks | 3.72 mg | 21% | CNF |
| 1326 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 3.72 mg | 21% | CNF |
| 1327 | Leavening agent, cream of tartar | Baked Products | 3.72 mg | 21% | CNF |
| 1328 | Meatless, sausage | Legumes and Legume Products | 3.72 mg | 21% | CNF |
| 1329 | Nuts, almonds | Nut and Seed Products | 3.71 mg | 21% | USDA_SR |
| 1330 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 3.71 mg | 21% | USDA_SR |
| 1331 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 3.71 mg | 21% | CNF |
| 1332 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 3.71 mg | 21% | CNF |
| 1333 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 3.71 mg | 21% | CNF |
| 1334 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.70 mg | 21% | USDA_SR |
| 1335 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.70 mg | 21% | USDA_SR |
| 1336 | Crackers, melba toast, plain | Baked Products | 3.70 mg | 21% | USDA_SR |
| 1337 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 3.70 mg | 21% | USDA_SR |
| 1338 | Crackers, melba toast, plain, without salt | Baked Products | 3.70 mg | 21% | USDA_SR |
| 1339 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 3.70 mg | 21% | USDA_SR |
| 1340 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 3.70 mg | 21% | USDA_SR |
| 1341 | Cereal, ready to eat, Organic Crunchy Granola, Jordans | Breakfast cereals | 3.70 mg | 21% | CNF |
| 1342 | Cracker, melba toast, plain | Baked Products | 3.70 mg | 21% | CNF |
| 1343 | Cracker, melba toast, plain, unsalted | Baked Products | 3.70 mg | 21% | CNF |
| 1344 | Beans, white, boiled, salted | Legumes and Legume Products | 3.70 mg | 21% | CNF |
| 1345 | Beans, white, boiled | Legumes and Legume Products | 3.70 mg | 21% | CNF |
| 1346 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 3.70 mg | 21% | CNF |
| 1347 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 3.70 mg | 21% | CNF |
| 1348 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 3.69 mg | 20% | USDA_FF |
| 1349 | Nuts, macadamia nuts, raw | Nut and Seed Products | 3.69 mg | 20% | USDA_SR |
| 1350 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 3.69 mg | 20% | CNF |
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