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 1651–1700 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1651 | Crackers, matzo, plain | Baked Products | 3.16 mg | 18% | USDA_SR |
| 1652 | Focaccia, Italian flatbread, plain | Baked Products | 3.16 mg | 18% | USDA_SR |
| 1653 | Bread, focaccia, Italian flatbread, plain | Baked Products | 3.16 mg | 18% | CNF |
| 1654 | Egg substitute, powder | Dairy and Egg Products | 3.16 mg | 18% | CNF |
| 1655 | Cracker, matzo, plain | Baked Products | 3.16 mg | 18% | CNF |
| 1656 | Bread, reduced-calorie, oat bran | Baked Products | 3.15 mg | 18% | USDA_SR |
| 1657 | Bread, raisin, enriched, toasted | Baked Products | 3.15 mg | 18% | USDA_SR |
| 1658 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.14 mg | 17% | USDA_SR |
| 1659 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.14 mg | 17% | USDA_SR |
| 1660 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.14 mg | 17% | USDA_SR |
| 1661 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 3.14 mg | 17% | USDA_SR |
| 1662 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.14 mg | 17% | USDA_SR |
| 1663 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 3.14 mg | 17% | USDA_SR |
| 1664 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 3.14 mg | 17% | CNF |
| 1665 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 3.14 mg | 17% | CNF |
| 1666 | Grains, sorghum, flour | Cereals, Grains and Pasta | 3.14 mg | 17% | CNF |
| 1667 | Moth beans, boiled, salted | Legumes and Legume Products | 3.14 mg | 17% | CNF |
| 1668 | Moth beans, boiled | Legumes and Legume Products | 3.14 mg | 17% | CNF |
| 1669 | Beverage mix, chocolate flavour, powder | Beverages | 3.14 mg | 17% | CNF |
| 1670 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 3.14 mg | 17% | CNF |
| 1671 | Beans, lima, raw | Vegetables and Vegetable Products | 3.14 mg | 17% | CNF |
| 1672 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 3.13 mg | 17% | USDA_SR |
| 1673 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry | Breakfast Cereals | 3.13 mg | 17% | USDA_SR |
| 1674 | Candies, semisweet chocolate, made with butter | Sweets | 3.13 mg | 17% | USDA_SR |
| 1675 | Hearts of palm, canned | Vegetables and Vegetable Products | 3.13 mg | 17% | USDA_SR |
| 1676 | Candies, semisweet chocolate | Sweets | 3.13 mg | 17% | USDA_SR |
| 1677 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 3.13 mg | 17% | CNF |
| 1678 | Candies, bars / chips, semisweet chocolate with butter | Sweets | 3.13 mg | 17% | CNF |
| 1679 | Sweets, chocolate, semisweet, made with butter | Sweets | 3.13 mg | 17% | CNF |
| 1680 | Candies, bars / chips, semisweet chocolate | Sweets | 3.13 mg | 17% | CNF |
| 1681 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 3.13 mg | 17% | CNF |
| 1682 | Hearts of palm, canned | Vegetables and Vegetable Products | 3.13 mg | 17% | CNF |
| 1683 | Bread, oat bran | Baked Products | 3.12 mg | 17% | USDA_SR |
| 1684 | Nuts, walnuts, black, dried | Nut and Seed Products | 3.12 mg | 17% | USDA_SR |
| 1685 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 3.12 mg | 17% | USDA_SR |
| 1686 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 3.12 mg | 17% | USDA_SR |
| 1687 | English muffin, wheat, toasted | Baked Products | 3.12 mg | 17% | CNF |
| 1688 | Nuts, walnuts, black, dried | Nuts and Seeds | 3.12 mg | 17% | CNF |
| 1689 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 3.11 mg | 17% | USDA_SR |
| 1690 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 3.11 mg | 17% | USDA_SR |
| 1691 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 3.11 mg | 17% | CNF |
| 1692 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 3.11 mg | 17% | CNF |
| 1693 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 3.11 mg | 17% | CNF |
| 1694 | Bread, reduced-calorie, rye | Baked Products | 3.10 mg | 17% | USDA_SR |
| 1695 | Bread, whole-wheat, prepared from recipe | Baked Products | 3.10 mg | 17% | USDA_SR |
| 1696 | Bread, rye, toasted | Baked Products | 3.10 mg | 17% | USDA_SR |
| 1697 | Dandelion greens, raw | Vegetables and Vegetable Products | 3.10 mg | 17% | USDA_SR |
| 1698 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 3.10 mg | 17% | USDA_SR |
| 1699 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 3.10 mg | 17% | USDA_SR |
| 1700 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 3.10 mg | 17% | CNF |
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