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 1401–1450 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1401 | Wheat, hard red spring | Cereal Grains and Pasta | 3.60 mg | 20% | USDA_SR |
| 1402 | Syrup, Cane | Sweets | 3.60 mg | 20% | USDA_SR |
| 1403 | Sweets, syrups, cane | Sweets | 3.60 mg | 20% | CNF |
| 1404 | Cereal, ready to eat, Muesli: organic, Jordans | Breakfast cereals | 3.60 mg | 20% | CNF |
| 1405 | Hot chocolate, cocoa, without sugar, mix, powder | Beverages | 3.60 mg | 20% | CNF |
| 1406 | Grains, barley, dry | Cereals, Grains and Pasta | 3.60 mg | 20% | CNF |
| 1407 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 3.60 mg | 20% | CNF |
| 1408 | Cracker, standard snack type, low sodium | Baked Products | 3.60 mg | 20% | CNF |
| 1409 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 3.60 mg | 20% | CNF |
| 1410 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 3.60 mg | 20% | CNF |
| 1411 | Ice cream cone, cake or wafer-type | Baked Products | 3.60 mg | 20% | CNF |
| 1412 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 3.60 mg | 20% | CNF |
| 1413 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 3.59 mg | 20% | CNF |
| 1414 | Crackers, milk | Baked Products | 3.58 mg | 20% | USDA_SR |
| 1415 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 3.58 mg | 20% | USDA_SR |
| 1416 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 3.58 mg | 20% | USDA_SR |
| 1417 | Cereal, ready to eat, Mesa Sunrise, Nature's Path | Breakfast cereals | 3.58 mg | 20% | CNF |
| 1418 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 3.58 mg | 20% | CNF |
| 1419 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 3.58 mg | 20% | CNF |
| 1420 | Cracker, milk | Baked Products | 3.58 mg | 20% | CNF |
| 1421 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 3.58 mg | 20% | CNF |
| 1422 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.57 mg | 20% | USDA_SR |
| 1423 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 3.57 mg | 20% | USDA_SR |
| 1424 | Cereals, WHEATENA, dry | Breakfast Cereals | 3.57 mg | 20% | USDA_SR |
| 1425 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.57 mg | 20% | USDA_SR |
| 1426 | Snacks, potato chips, fat free, salted | Snacks | 3.57 mg | 20% | USDA_SR |
| 1427 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.57 mg | 20% | USDA_SR |
| 1428 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 3.57 mg | 20% | USDA_SR |
| 1429 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 3.57 mg | 20% | CNF |
| 1430 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 3.57 mg | 20% | CNF |
| 1431 | Spinach, boiled, drained | Vegetables and Vegetable Products | 3.57 mg | 20% | CNF |
| 1432 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.56 mg | 20% | USDA_SR |
| 1433 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 3.56 mg | 20% | USDA_SR |
| 1434 | Crackers, whole-wheat, reduced fat | Baked Products | 3.56 mg | 20% | USDA_SR |
| 1435 | Cracker, whole-wheat, reduced fat | Baked Products | 3.56 mg | 20% | CNF |
| 1436 | Rolls, dinner, wheat | Baked Products | 3.55 mg | 20% | USDA_SR |
| 1437 | Soybeans, green, raw | Vegetables and Vegetable Products | 3.55 mg | 20% | USDA_SR |
| 1438 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 3.55 mg | 20% | USDA_SR |
| 1439 | Bread, sprouted wheat, commercial, toasted | Baked Products | 3.55 mg | 20% | CNF |
| 1440 | Agave, cooked | Vegetables and Vegetable Products | 3.55 mg | 20% | CNF |
| 1441 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 3.55 mg | 20% | CNF |
| 1442 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 3.55 mg | 20% | CNF |
| 1443 | Nuts, pilinuts, dried | Nut and Seed Products | 3.53 mg | 20% | USDA_SR |
| 1444 | Seeds, lotus seeds, dried | Nut and Seed Products | 3.53 mg | 20% | USDA_SR |
| 1445 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 3.53 mg | 20% | USDA_SR |
| 1446 | Frozen novelties, ice type, pineapple-coconut | Sweets | 3.53 mg | 20% | USDA_SR |
| 1447 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 3.53 mg | 20% | CNF |
| 1448 | Seeds, lotus seeds, dried | Nuts and Seeds | 3.53 mg | 20% | CNF |
| 1449 | Rolls, dinner, egg | Baked Products | 3.52 mg | 20% | USDA_SR |
| 1450 | Wheat, durum | Cereal Grains and Pasta | 3.52 mg | 20% | USDA_SR |
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