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 2651–2700 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2651 | Juice drink, cranberry and apricot, bottled | Beverages | 0.15 mg | 1% |
| 2652 | Sweets, marmalade, orange | Sweets | 0.15 mg | 1% |
| 2653 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2654 | Vodka cooler, fruit flavours | Beverages | 0.15 mg | 1% |
| 2655 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.15 mg | 1% |
| 2656 | Pear, bosc, raw | Fruits and fruit juices | 0.15 mg | 1% |
| 2657 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 0.15 mg | 1% |
| 2658 | Babyfood, fruit, jarred, apple (applesauce), all stages | Babyfoods | 0.15 mg | 1% |
| 2659 | Feijoa, raw | Fruits and fruit juices | 0.14 mg | 1% |
| 2660 | Grapefruit juice, frozen concentrate, diluted | Fruits and fruit juices | 0.14 mg | 1% |
| 2661 | Candies, caramel | Sweets | 0.14 mg | 1% |
| 2662 | Dessert, frozen, sherbet, orange | Sweets | 0.14 mg | 1% |
| 2663 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 0.14 mg | 1% |
| 2664 | Fast foods, dessert, sundae, caramel | Fast Foods | 0.14 mg | 1% |
| 2665 | Candies, confectioner's coating, yogourt | Sweets | 0.14 mg | 1% |
| 2666 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 0.14 mg | 1% |
| 2667 | Salad dressing, mayonnaise, reduced fat | Fats and Oils | 0.14 mg | 1% |
| 2668 | Clementine, raw | Fruits and fruit juices | 0.14 mg | 1% |
| 2669 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 0.14 mg | 1% |
| 2670 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 0.13 mg | 1% |
| 2671 | Lemon juice, canned or bottled | Fruits and fruit juices | 0.13 mg | 1% |
| 2672 | Longan, raw | Fruits and fruit juices | 0.13 mg | 1% |
| 2673 | Orange, california, navel, raw | Fruits and fruit juices | 0.13 mg | 1% |
| 2674 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 0.13 mg | 1% |
| 2675 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 0.13 mg | 1% |
| 2676 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.13 mg | 1% |
| 2677 | Coffee, instant, sweetened, mocha flavour, powder, water added | Beverages | 0.13 mg | 1% |
| 2678 | Drink, grape, vitamin C added, canned | Beverages | 0.13 mg | 1% |
| 2679 | Candies, jellybeans | Sweets | 0.13 mg | 1% |
| 2680 | Dessert, frozen, ices, water, fruit, with aspartame | Sweets | 0.13 mg | 1% |
| 2681 | Dessert, pudding, lemon, dry mix, regular, prepared | Sweets | 0.13 mg | 1% |
| 2682 | Coffee, brewed, espresso, restaurant prepared | Beverages | 0.13 mg | 1% |
| 2683 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 0.13 mg | 1% |
| 2684 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.13 mg | 1% |
| 2685 | Salad dressing, italian, calorie-reduced | Fats and Oils | 0.13 mg | 1% |
| 2686 | Vegetable oil, corn, peanut and olive | Fats and Oils | 0.13 mg | 1% |
| 2687 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 0.13 mg | 1% |
| 2688 | Beverage, protein drink, ready-to-drink, MUSCLE MLK, light | Beverages | 0.13 mg | 1% |
| 2689 | Babyfood, juice, apple and prune | Babyfoods | 0.13 mg | 1% |
| 2690 | Apple juice, canned or bottled, unsweetened, calcium and Vitamin C and D added | Fruits and fruit juices | 0.13 mg | 1% |
| 2691 | Babyfood, dessert, jarred, strawberry | Babyfoods | 0.13 mg | 1% |
| 2692 | Vanilla extract | Spices and Herbs | 0.12 mg | 1% |
| 2693 | Salad dressing, mayonnaise type, commercial, regular | Fats and Oils | 0.12 mg | 1% |
| 2694 | Apple juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 0.12 mg | 1% |
| 2695 | Grapefruit, pink or red, florida, raw | Fruits and fruit juices | 0.12 mg | 1% |
| 2696 | Lemon juice, frozen | Fruits and fruit juices | 0.12 mg | 1% |
| 2697 | Apple, raw, with skin | Fruits and fruit juices | 0.12 mg | 1% |
| 2698 | Applesauce, canned, sweetened | Fruits and fruit juices | 0.12 mg | 1% |
| 2699 | Apple juice, canned or bottled, added vitamin C | Fruits and fruit juices | 0.12 mg | 1% |
| 2700 | Alcohol, rum (40% alcohol by volume) | Beverages | 0.12 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.