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
Selling a product with iron? Generate a print-ready nutrition label from your recipe.
Showing 451–500 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Seasoning mix, chili, dry mix | Spices and Herbs | 3.90 mg | 22% |
| 452 | Soybean kernels, roasted, salted | Legumes and Legume Products | 3.90 mg | 22% |
| 453 | Muffin, wheat bran, with raisins, homemade | Baked Products | 3.88 mg | 22% |
| 454 | Bread, wheat germ, toasted | Baked Products | 3.88 mg | 22% |
| 455 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 3.87 mg | 22% |
| 456 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 3.87 mg | 22% |
| 457 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 3.87 mg | 22% |
| 458 | Nuts, almonds, oil roasted, smoke flavour, salt added | Nuts and Seeds | 3.86 mg | 21% |
| 459 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 3.83 mg | 21% |
| 460 | Cereal, ready to eat, Granola: with almonds, Rogers | Breakfast cereals | 3.82 mg | 21% |
| 461 | Cereal, ready to eat, Granola: Maple raisin, light, Rogers | Breakfast cereals | 3.81 mg | 21% |
| 462 | Cereal, ready to eat, Granola: Raspberry almond, light, Rogers | Breakfast cereals | 3.81 mg | 21% |
| 463 | Cereal, ready to eat, Granola: with raisins, Rogers | Breakfast cereals | 3.81 mg | 21% |
| 464 | Bread stuffing, dry mix, unprepared | Baked Products | 3.81 mg | 21% |
| 465 | Cracker, 7 grain | Baked Products | 3.80 mg | 21% |
| 466 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 3.80 mg | 21% |
| 467 | Cereal, ready to eat, Heritage Muesli, Nature's Path | Breakfast cereals | 3.80 mg | 21% |
| 468 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 3.80 mg | 21% |
| 469 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 3.80 mg | 21% |
| 470 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 3.80 mg | 21% |
| 471 | Coffee, instant, decaffeinated, powder | Beverages | 3.80 mg | 21% |
| 472 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 3.80 mg | 21% |
| 473 | Sweets, syrups, sorghum | Sweets | 3.80 mg | 21% |
| 474 | Bread, italian, toasted | Baked Products | 3.80 mg | 21% |
| 475 | Bagel, cinnamon-raisin | Baked Products | 3.80 mg | 21% |
| 476 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 3.79 mg | 21% |
| 477 | Bread, white, commercial, with added fibre, toasted | Baked Products | 3.77 mg | 21% |
| 478 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 3.77 mg | 21% |
| 479 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 480 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 481 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 3.74 mg | 21% |
| 482 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 3.74 mg | 21% |
| 483 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 3.73 mg | 21% |
| 484 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 3.73 mg | 21% |
| 485 | Meatless, sausage | Legumes and Legume Products | 3.72 mg | 21% |
| 486 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 3.72 mg | 21% |
| 487 | Snacks, corn-based, extruded, onion | Snacks | 3.72 mg | 21% |
| 488 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 3.71 mg | 21% |
| 489 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 3.71 mg | 21% |
| 490 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 3.71 mg | 21% |
| 491 | Cereal, ready to eat, Organic Crunchy Granola, Jordans | Breakfast cereals | 3.70 mg | 21% |
| 492 | Cracker, melba toast, plain | Baked Products | 3.70 mg | 21% |
| 493 | Beans, white, boiled, salted | Legumes and Legume Products | 3.70 mg | 21% |
| 494 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 3.70 mg | 21% |
| 495 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 3.70 mg | 21% |
| 496 | Beans, white, boiled | Legumes and Legume Products | 3.70 mg | 21% |
| 497 | Cracker, melba toast, plain, unsalted | Baked Products | 3.70 mg | 21% |
| 498 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 3.69 mg | 20% |
| 499 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 3.68 mg | 20% |
| 500 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 3.68 mg | 20% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.