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 251–300 of 3,595 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Indian, papad (papadum) | Legumes and Legume Products | 7.80 mg | 43% |
| 252 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 7.80 mg | 43% |
| 253 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 7.78 mg | 43% |
| 254 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 7.78 mg | 43% |
| 255 | Beans, small white, raw | Legumes and Legume Products | 7.73 mg | 43% |
| 256 | Seeds, chia seeds, dried | Nuts and Seeds | 7.72 mg | 43% |
| 257 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 7.70 mg | 43% |
| 258 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 7.69 mg | 43% |
| 259 | Grains, teff, uncooked | Cereals, Grains and Pasta | 7.63 mg | 42% |
| 260 | Grains, amaranth, raw | Cereals, Grains and Pasta | 7.61 mg | 42% |
| 261 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 7.60 mg | 42% |
| 262 | Beans, mungo, raw | Legumes and Legume Products | 7.57 mg | 42% |
| 263 | Grains, amaranth, flour | Cereals, Grains and Pasta | 7.55 mg | 42% |
| 264 | Beans, lima, dry, large, raw | Legumes and Legume Products | 7.51 mg | 42% |
| 265 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 7.40 mg | 41% |
| 266 | Lentils, pink, raw | Legumes and Legume Products | 7.39 mg | 41% |
| 267 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 7.35 mg | 41% |
| 268 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 7.28 mg | 40% |
| 269 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 7.22 mg | 40% |
| 270 | Seasoning mix, taco, dry mix | Spices and Herbs | 7.20 mg | 40% |
| 271 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 7.14 mg | 40% |
| 272 | Dessert, rennin, tablets, unsweetened | Sweets | 7.07 mg | 39% |
| 273 | Spices, allspice, ground | Spices and Herbs | 7.06 mg | 39% |
| 274 | Potato, skin, baked | Vegetables and Vegetable Products | 7.04 mg | 39% |
| 275 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 7.04 mg | 39% |
| 276 | Beans, yellow, raw | Legumes and Legume Products | 7.01 mg | 39% |
| 277 | Babyfood, cereal, oat, with milk powder and fruit, prepared with water | Babyfoods | 6.97 mg | 39% |
| 278 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 6.91 mg | 38% |
| 279 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 6.81 mg | 38% |
| 280 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 6.81 mg | 38% |
| 281 | Beans, pink, raw | Legumes and Legume Products | 6.77 mg | 38% |
| 282 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 6.74 mg | 37% |
| 283 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 6.73 mg | 37% |
| 284 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 6.70 mg | 37% |
| 285 | Beans, kidney, dark red, raw | Legumes and Legume Products | 6.69 mg | 37% |
| 286 | Nuts, cashew nuts, raw | Nuts and Seeds | 6.68 mg | 37% |
| 287 | Spices, rosemary, fresh | Spices and Herbs | 6.65 mg | 37% |
| 288 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 6.62 mg | 37% |
| 289 | Snacks, Clif bar, all flavours | Snacks | 6.62 mg | 37% |
| 290 | Babyfood, cereal, wheat, prepared with formula or breast milk | Babyfoods | 6.61 mg | 37% |
| 291 | Bread crumbs, dry, grated, seasoned | Baked Products | 6.60 mg | 37% |
| 292 | Spices, dill weed, fresh | Spices and Herbs | 6.59 mg | 37% |
| 293 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 6.59 mg | 37% |
| 294 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 6.53 mg | 36% |
| 295 | Lentils, raw | Legumes and Legume Products | 6.51 mg | 36% |
| 296 | Grains, rye flour, dark | Cereals, Grains and Pasta | 6.45 mg | 36% |
| 297 | Cookie, molasses | Baked Products | 6.43 mg | 36% |
| 298 | Waffle, whole wheat, low fat | Baked Products | 6.40 mg | 36% |
| 299 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 6.40 mg | 36% |
| 300 | Cookie, ginger snap | Baked Products | 6.40 mg | 36% |
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