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 3201–3250 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3201 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 1.24 mg | 7% | CNF |
| 3202 | Tomato, puree, canned | Vegetables and Vegetable Products | 1.24 mg | 7% | USDA_FF |
| 3203 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 1.23 mg | 7% | USDA_SR |
| 3204 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.23 mg | 7% | USDA_SR |
| 3205 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 1.23 mg | 7% | USDA_SR |
| 3206 | Pie, blueberry, prepared from recipe | Baked Products | 1.23 mg | 7% | USDA_SR |
| 3207 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 1.23 mg | 7% | USDA_SR |
| 3208 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 1.23 mg | 7% | USDA_SR |
| 3209 | Semolina, unenriched | Cereal Grains and Pasta | 1.23 mg | 7% | USDA_SR |
| 3210 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.23 mg | 7% | CNF |
| 3211 | Grains, semolina | Cereals, Grains and Pasta | 1.23 mg | 7% | CNF |
| 3212 | Tortilla, ready-to-bake / fry, corn | Baked Products | 1.23 mg | 7% | CNF |
| 3213 | Pie, blueberry, homemade, 2 crust | Baked Products | 1.23 mg | 7% | CNF |
| 3214 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 1.23 mg | 7% | CNF |
| 3215 | Pie, fried pies, lemon | Baked Products | 1.22 mg | 7% | USDA_SR |
| 3216 | Pie, fried pies, cherry | Baked Products | 1.22 mg | 7% | USDA_SR |
| 3217 | Pie, fried pies, fruit | Baked Products | 1.22 mg | 7% | USDA_SR |
| 3218 | Onions, welsh, raw | Vegetables and Vegetable Products | 1.22 mg | 7% | USDA_SR |
| 3219 | Candies, peanut brittle, prepared-from-recipe | Sweets | 1.22 mg | 7% | USDA_SR |
| 3220 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 1.22 mg | 7% | USDA_SR |
| 3221 | Tamales (Navajo) | American Indian/Alaska Native Foods | 1.22 mg | 7% | USDA_SR |
| 3222 | Dumpling, plain | Baked Products | 1.22 mg | 7% | CNF |
| 3223 | Tamale (Navajo) | Mixed Dishes | 1.22 mg | 7% | CNF |
| 3224 | Candies, peanut brittle, homemade | Sweets | 1.22 mg | 7% | CNF |
| 3225 | Pie, fried, lemon | Baked Products | 1.22 mg | 7% | CNF |
| 3226 | Pie, fried, cherry | Baked Products | 1.22 mg | 7% | CNF |
| 3227 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 1.22 mg | 7% | CNF |
| 3228 | Onion, Welsh, raw | Vegetables and Vegetable Products | 1.22 mg | 7% | CNF |
| 3229 | Pie, apple, commercially prepared, unenriched flour | Baked Products | 1.21 mg | 7% | USDA_SR |
| 3230 | Nuts, acorn flour, full fat | Nut and Seed Products | 1.21 mg | 7% | USDA_SR |
| 3231 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 1.21 mg | 7% | USDA_SR |
| 3232 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.21 mg | 7% | USDA_SR |
| 3233 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 1.21 mg | 7% | USDA_SR |
| 3234 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.21 mg | 7% | USDA_SR |
| 3235 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 1.21 mg | 7% | USDA_SR |
| 3236 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 1.21 mg | 7% | CNF |
| 3237 | Nuts, acorn flour, full-fat | Nuts and Seeds | 1.21 mg | 7% | CNF |
| 3238 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 1.21 mg | 7% | CNF |
| 3239 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 1.21 mg | 7% | CNF |
| 3240 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.20 mg | 7% | USDA_SR |
| 3241 | Vitasoy USA, Organic Nasoya Firm Tofu | Legumes and Legume Products | 1.20 mg | 7% | USDA_SR |
| 3242 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.20 mg | 7% | USDA_SR |
| 3243 | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 3244 | Shallots, raw | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 3245 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 3246 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 3247 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 3248 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 3249 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 3250 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 1.20 mg | 7% | USDA_SR |
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.