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 1801–1850 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1801 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.94 mg | 16% | USDA_SR |
| 1802 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.94 mg | 16% | USDA_SR |
| 1803 | Carob flour | Legumes and Legume Products | 2.94 mg | 16% | USDA_SR |
| 1804 | Bread, oatmeal, toasted | Baked Products | 2.94 mg | 16% | USDA_SR |
| 1805 | WENDY'S, CLASSIC DOUBLE, with cheese | Fast Foods | 2.94 mg | 16% | USDA_SR |
| 1806 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 2.94 mg | 16% | CNF |
| 1807 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 2.94 mg | 16% | CNF |
| 1808 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 2.94 mg | 16% | CNF |
| 1809 | Carob (St. John's bread), flour | Legumes and Legume Products | 2.94 mg | 16% | CNF |
| 1810 | Cake, pudding-type, chocolate, dry mix | Baked Products | 2.92 mg | 16% | USDA_SR |
| 1811 | Mush, blue corn with ash (Navajo) | American Indian/Alaska Native Foods | 2.92 mg | 16% | USDA_SR |
| 1812 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 2.92 mg | 16% | CNF |
| 1813 | Bread, reduced-calorie, wheat | Baked Products | 2.91 mg | 16% | USDA_SR |
| 1814 | Nuts, walnuts, english | Nut and Seed Products | 2.91 mg | 16% | USDA_SR |
| 1815 | Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 2.91 mg | 16% | USDA_SR |
| 1816 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 2.91 mg | 16% | USDA_SR |
| 1817 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 2.91 mg | 16% | CNF |
| 1818 | Sweets, baking chocolate, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 2.91 mg | 16% | CNF |
| 1819 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 2.91 mg | 16% | CNF |
| 1820 | Cookies, fig bars | Baked Products | 2.90 mg | 16% | USDA_SR |
| 1821 | Bread, raisin, enriched | Baked Products | 2.90 mg | 16% | USDA_SR |
| 1822 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 2.90 mg | 16% | USDA_SR |
| 1823 | Babyfood, cookie, baby, fruit | Baby Foods | 2.90 mg | 16% | USDA_SR |
| 1824 | Cracker, cheese, Asiago | Baked Products | 2.90 mg | 16% | CNF |
| 1825 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 2.90 mg | 16% | CNF |
| 1826 | Cookie, fig bar | Baked Products | 2.90 mg | 16% | CNF |
| 1827 | Biscuit, plain/buttermilk, homemade | Baked Products | 2.90 mg | 16% | CNF |
| 1828 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 2.89 mg | 16% | USDA_SR |
| 1829 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.89 mg | 16% | USDA_SR |
| 1830 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.89 mg | 16% | USDA_SR |
| 1831 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 2.89 mg | 16% | USDA_SR |
| 1832 | Pie crust, standard type, homemade, baked | Baked Products | 2.89 mg | 16% | CNF |
| 1833 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 2.89 mg | 16% | CNF |
| 1834 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 2.89 mg | 16% | CNF |
| 1835 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 2.89 mg | 16% | CNF |
| 1836 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 2.88 mg | 16% | USDA_SR |
| 1837 | Cake, gingerbread, prepared from recipe | Baked Products | 2.88 mg | 16% | USDA_SR |
| 1838 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 2.88 mg | 16% | USDA_SR |
| 1839 | Cereal, ready to eat, Morning Crisp: strawberry, Jordans | Breakfast cereals | 2.88 mg | 16% | CNF |
| 1840 | Fast foods, hot dog with chili | Fast Foods | 2.88 mg | 16% | CNF |
| 1841 | Cake, gingerbread, homemade | Baked Products | 2.88 mg | 16% | CNF |
| 1842 | Bread, pumpernickel | Baked Products | 2.87 mg | 16% | USDA_SR |
| 1843 | Snacks, popcorn, microwave, 94% fat free | Snacks | 2.87 mg | 16% | USDA_SR |
| 1844 | Muffins, English, wheat | Baked Products | 2.87 mg | 16% | USDA_SR |
| 1845 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 2.87 mg | 16% | USDA_SR |
| 1846 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 2.87 mg | 16% | USDA_SR |
| 1847 | Bread, pan dulce, sweet yeast bread | Baked Products | 2.87 mg | 16% | USDA_SR |
| 1848 | Snacks, popcorn, microwave, lower in fat | Snacks | 2.87 mg | 16% | CNF |
| 1849 | English muffin, wheat | Baked Products | 2.87 mg | 16% | CNF |
| 1850 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 2.86 mg | 16% | USDA_SR |
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