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 2601–2650 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2601 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 2602 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 2603 | Dessert, frozen, fruit and juice bar | Sweets | 0.19 mg | 1% |
| 2604 | Sweets, jellies | Sweets | 0.19 mg | 1% |
| 2605 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.19 mg | 1% |
| 2606 | Candies, candy bits, yogourt covered | Sweets | 0.19 mg | 1% |
| 2607 | Pear, Bartlett, raw | Fruits and fruit juices | 0.19 mg | 1% |
| 2608 | Pear, red anjou, raw | Fruits and fruit juices | 0.19 mg | 1% |
| 2609 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 0.19 mg | 1% |
| 2610 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 0.18 mg | 1% |
| 2611 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 0.18 mg | 1% |
| 2612 | Apple, frozen, sliced, unsweetened, unheated | Fruits and fruit juices | 0.18 mg | 1% |
| 2613 | Guava sauce, cooked | Fruits and fruit juices | 0.18 mg | 1% |
| 2614 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 0.18 mg | 1% |
| 2615 | Pear, raw, with skin | Fruits and fruit juices | 0.18 mg | 1% |
| 2616 | Turnip, boiled, drained | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 2617 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 2618 | Carbonated drinks, ginger ale | Beverages | 0.18 mg | 1% |
| 2619 | Salad dressing, caesar, low Calorie | Fats and Oils | 0.18 mg | 1% |
| 2620 | Sweets, jellies, reduced sugar or no sugar, home preserved | Sweets | 0.18 mg | 1% |
| 2621 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 2622 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.18 mg | 1% |
| 2623 | Orange pineapple juice | Fruits and fruit juices | 0.18 mg | 1% |
| 2624 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 0.18 mg | 1% |
| 2625 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 0.17 mg | 1% |
| 2626 | Avocado, raw, florida | Fruits and fruit juices | 0.17 mg | 1% |
| 2627 | Melon, honeydew, raw | Fruits and fruit juices | 0.17 mg | 1% |
| 2628 | Plum, raw | Fruits and fruit juices | 0.17 mg | 1% |
| 2629 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 1% |
| 2630 | Hot chocolate, mix, powder, prepared with water | Beverages | 0.17 mg | 1% |
| 2631 | Drink, lemonade flavour, powder | Beverages | 0.17 mg | 1% |
| 2632 | Dessert, pudding, lemon, dry mix, regular, unprepared | Sweets | 0.17 mg | 1% |
| 2633 | Candied fruit | Sweets | 0.17 mg | 1% |
| 2634 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 0.17 mg | 1% |
| 2635 | Babyfood, juice, apple, all stages | Babyfoods | 0.17 mg | 1% |
| 2636 | Babyfood, fruit, jarred, pear, all stages | Babyfoods | 0.17 mg | 1% |
| 2637 | Babyfood, dessert, jarred, fruit | Babyfoods | 0.17 mg | 1% |
| 2638 | Cereal, hot, corn grits (yellow), cooked | Breakfast cereals | 0.16 mg | 1% |
| 2639 | Mango, raw | Fruits and fruit juices | 0.16 mg | 1% |
| 2640 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 0.16 mg | 1% |
| 2641 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 0.16 mg | 1% |
| 2642 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 2643 | Lemonade, white, frozen concentrate, water added | Beverages | 0.16 mg | 1% |
| 2644 | Dessert, frozen, ices, water, lime | Sweets | 0.16 mg | 1% |
| 2645 | Sweetener, granulated brown sugar | Sweets | 0.16 mg | 1% |
| 2646 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 0.16 mg | 1% |
| 2647 | Plant-based beverage, coconut, unenriched, sweetened, all flavours | Beverages | 0.16 mg | 1% |
| 2648 | Tangerine (mandarin), raw | Fruits and fruit juices | 0.15 mg | 1% |
| 2649 | Persimmon, japanese, raw | Fruits and fruit juices | 0.15 mg | 1% |
| 2650 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 0.15 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.