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 2551–2600 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2551 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 2552 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% |
| 2553 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% |
| 2554 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 0.21 mg | 1% |
| 2555 | Melon, cantaloupe, raw | Fruits and fruit juices | 0.21 mg | 1% |
| 2556 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% |
| 2557 | Onion, raw | Vegetables and Vegetable Products | 0.21 mg | 1% |
| 2558 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 0.21 mg | 1% |
| 2559 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 0.21 mg | 1% |
| 2560 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.21 mg | 1% |
| 2561 | Tea, instant, sweetened, lemon flavour, powder, decaffeinated | Beverages | 0.21 mg | 1% |
| 2562 | Blackberry, wild, raw | Fruits and fruit juices | 0.21 mg | 1% |
| 2563 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 2564 | Sauce, sweet and sour, ready to serve | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 2565 | Soup, mushroom barley, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 2566 | Babyfood, fruit, jarred, apricot and other fruit | Babyfoods | 0.21 mg | 1% |
| 2567 | Babyfood, dessert, jarred, banana graham pie | Babyfoods | 0.21 mg | 1% |
| 2568 | Vinegar, cider | Spices and Herbs | 0.20 mg | 1% |
| 2569 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 0.20 mg | 1% |
| 2570 | Salad dressing, french, homemade, unspecified oil | Fats and Oils | 0.20 mg | 1% |
| 2571 | Soup, cauliflower, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 2572 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 2573 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 0.20 mg | 1% |
| 2574 | Cranberry orange relish, canned | Fruits and fruit juices | 0.20 mg | 1% |
| 2575 | Grapefruit juice, white, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 2576 | Orange juice, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 2577 | Tangerine (mandarin) juice, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 2578 | Tangerine (mandarin) juice, canned, sugar added | Fruits and fruit juices | 0.20 mg | 1% |
| 2579 | Pear, canned, halves, extra light syrup pack, solids and liquid | Fruits and fruit juices | 0.20 mg | 1% |
| 2580 | Pitanga, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 2581 | Grapefruit juice, canned, no added sugar | Fruits and fruit juices | 0.20 mg | 1% |
| 2582 | Gourd, white flowered (calabash gourd), raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 2583 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 2584 | Watercress, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 2585 | Celery, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 2586 | Juice drink, fruit punch, frozen concentrate, water added | Beverages | 0.20 mg | 1% |
| 2587 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 2588 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 2589 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 2590 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 2591 | Plant-based beverage, rice, enriched | Beverages | 0.20 mg | 1% |
| 2592 | Salad dressing, coleslaw | Fats and Oils | 0.20 mg | 1% |
| 2593 | Animal fat, native, beluga oil | Fats and Oils | 0.20 mg | 1% |
| 2594 | Grapefruit juice, pink, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 2595 | Sangria | Beverages | 0.20 mg | 1% |
| 2596 | Soup, oxtail, dehydrated, water added | Soups, Sauces and Gravies | 0.19 mg | 1% |
| 2597 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 0.19 mg | 1% |
| 2598 | Java-plum, raw | Fruits and fruit juices | 0.19 mg | 1% |
| 2599 | Peach nectar, canned | Fruits and fruit juices | 0.19 mg | 1% |
| 2600 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 0.19 mg | 1% |
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.