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 5401–5450 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5401 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 2% | USDA_SR |
| 5402 | Onions, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.33 mg | 2% | USDA_SR |
| 5403 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.33 mg | 2% | USDA_SR |
| 5404 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 0.33 mg | 2% | USDA_SR |
| 5405 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron | Baby Foods | 0.33 mg | 2% | USDA_SR |
| 5406 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 0.33 mg | 2% | USDA_SR |
| 5407 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 2% | USDA_SR |
| 5408 | Pie fillings, cherry, low calorie | Sweets | 0.33 mg | 2% | USDA_SR |
| 5409 | Salad dressing, coleslaw | Fats and Oils | 0.33 mg | 2% | USDA_SR |
| 5410 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron | Baby Foods | 0.33 mg | 2% | USDA_SR |
| 5411 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 0.33 mg | 2% | CNF |
| 5412 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 0.33 mg | 2% | CNF |
| 5413 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 2% | CNF |
| 5414 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 0.33 mg | 2% | CNF |
| 5415 | Sweets, pie fillings, cherry, low calorie | Sweets | 0.33 mg | 2% | CNF |
| 5416 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 0.33 mg | 2% | CNF |
| 5417 | Grains, arrowroot flour | Cereals, Grains and Pasta | 0.33 mg | 2% | CNF |
| 5418 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 0.33 mg | 2% | CNF |
| 5419 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 2% | CNF |
| 5420 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.33 mg | 2% | CNF |
| 5421 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.33 mg | 2% | CNF |
| 5422 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.33 mg | 2% | CNF |
| 5423 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.33 mg | 2% | CNF |
| 5424 | Apple, dried, sulphured, stewed, no added sugar | Fruits and fruit juices | 0.33 mg | 2% | CNF |
| 5425 | Salt, table | Spices and Herbs | 0.33 mg | 2% | CNF |
| 5426 | Cherries, sour, red, raw | Fruits and Fruit Juices | 0.32 mg | 2% | USDA_SR |
| 5427 | Babyfood, vegetables, mix vegetables strained | Baby Foods | 0.32 mg | 2% | USDA_SR |
| 5428 | Babyfood, vegetables, beets, strained | Baby Foods | 0.32 mg | 2% | USDA_SR |
| 5429 | Babyfood, vegetables, squash, junior | Baby Foods | 0.32 mg | 2% | USDA_SR |
| 5430 | Babyfood, vegetables, squash, strained | Baby Foods | 0.32 mg | 2% | USDA_SR |
| 5431 | Apricots, canned, water pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.32 mg | 2% | USDA_SR |
| 5432 | Salad dressing, french dressing, commercial, regular | Fats and Oils | 0.32 mg | 2% | USDA_SR |
| 5433 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_SR |
| 5434 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_SR |
| 5435 | Peaches, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.32 mg | 2% | USDA_SR |
| 5436 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_SR |
| 5437 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_SR |
| 5438 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_SR |
| 5439 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 0.32 mg | 2% | USDA_SR |
| 5440 | Babyfood, vegetables, jarred, squash, all stages | Babyfoods | 0.32 mg | 2% | CNF |
| 5441 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 2% | CNF |
| 5442 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.32 mg | 2% | CNF |
| 5443 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.32 mg | 2% | CNF |
| 5444 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 0.32 mg | 2% | CNF |
| 5445 | Peach, canned halves or slices, water pack, solids and liquid | Fruits and fruit juices | 0.32 mg | 2% | CNF |
| 5446 | Cherry, sour, red, raw | Fruits and fruit juices | 0.32 mg | 2% | CNF |
| 5447 | Apricot, canned halves with skin, water pack, solids and liquid | Fruits and fruit juices | 0.32 mg | 2% | CNF |
| 5448 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 0.32 mg | 2% | USDA_FF |
| 5449 | Plantains, ripe, raw | Fruits and Fruit Juices | 0.32 mg | 2% | USDA_FF |
| 5450 | Plantains, overripe, raw | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_FF |
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.