Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Iron is a key mineral for oxygen transport (via haemoglobin), energy production, and immune function. There are two types of dietary iron: heme iron (from animal foods, highly bioavailable) and non-heme iron (from plants, less bioavailable but boosted by vitamin C). This ranking uses USDA FoodData Central data and covers both types so you can choose the best sources for your diet.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Iron (mg) |
|---|---|---|
| 1 | Dried thymeplant | Iron (mg) |
| 2 | Spirulina (dried)plant | Iron (mg) |
| 3 | Pork liver (cooked)animal | Iron (mg) |
| 4 | Chicken liver (cooked)animal | Iron (mg) |
| 5 | Dark chocolate 70-85%plant | Iron (mg) |
| 6 | Beef liver (cooked)animal | Iron (mg) |
| 7 | Pumpkin seeds, driedplant | Iron (mg) |
| 8 | Hemp seedsplant | Iron (mg) |
| 9 | Oysters, cookedanimal | Iron (mg) |
| 10 | Tofu, firmplant | Iron (mg) |
| 11 | Oats, dryplant | Iron (mg) |
| 12 | Lentils, cookedplant | Iron (mg) |
| 13 | Chickpeas, cookedplant | Iron (mg) |
| 14 | Beef, ground 85% leananimal | Iron (mg) |
| 15 | Spinach, rawplant | Iron (mg) |
| 16 | Tempehplant | Iron (mg) |
| 17 | Kidney beans, cookedplant | Iron (mg) |
| 18 | Edamame, shelledplant | Iron (mg) |
| 19 | Black beans, cookedplant | Iron (mg) |
| 20 | Quinoa, cookedplant | Iron (mg) |
Dried spices like thyme have extremely high iron values per 100 g (over 100 mg), but they are consumed in tiny quantities. Among foods eaten in normal portions, spirulina (28.5 mg/100 g), pork liver (18 mg), and dark chocolate (11.9 mg) lead the list.
The RDA for iron is 8 mg/day for adult men and 18 mg/day for premenopausal adult women. Postmenopausal women need only 8 mg/day. Vegetarians may need up to 1.8 times the RDA because non-heme iron is less well absorbed.
Heme iron from animal foods is absorbed at 15-35%, while non-heme iron from plants is absorbed at 2-20%. You can improve non-heme iron absorption significantly by eating vitamin C-rich foods at the same meal or avoiding tea and coffee with meals.
Yes. Good plant-based sources include lentils, chickpeas, kidney beans, tofu, pumpkin seeds, dark chocolate, and fortified cereals. Pair them with vitamin C-rich foods (bell peppers, citrus, broccoli) to maximize absorption.
Yes. Liver is exceptional: chicken liver has 13 mg/100 g and pork liver about 18 mg/100 g, with high bioavailability since it is heme iron. Liver also provides substantial vitamin B12, folate, and vitamin A.
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