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 401–450 of 2,883 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 4.20 mg | 23% |
| 402 | Muffin, oat bran (wheat free-product) | Baked Products | 4.20 mg | 23% |
| 403 | Cereal, ready to eat, Millet Rice, Nature's Path | Breakfast cereals | 4.17 mg | 23% |
| 404 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 4.15 mg | 23% |
| 405 | Bread, protein (includes gluten) | Baked Products | 4.15 mg | 23% |
| 406 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 4.15 mg | 23% |
| 407 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 4.14 mg | 23% |
| 408 | Roll, dinner, oat bran | Baked Products | 4.14 mg | 23% |
| 409 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 4.12 mg | 23% |
| 410 | Seeds, sunflower seed butter | Nuts and Seeds | 4.12 mg | 23% |
| 411 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 4.11 mg | 23% |
| 412 | Bagel, cinnamon-raisin, toasted | Baked Products | 4.09 mg | 23% |
| 413 | Croutons, plain | Baked Products | 4.08 mg | 23% |
| 414 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 4.07 mg | 23% |
| 415 | Cookie, chocolate chip, soft type, commercial | Baked Products | 4.07 mg | 23% |
| 416 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 4.06 mg | 23% |
| 417 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 4.06 mg | 23% |
| 418 | Yeast extract spread | Vegetables and Vegetable Products | 4.04 mg | 22% |
| 419 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 4.03 mg | 22% |
| 420 | Cracker, standard snack-type | Baked Products | 4.03 mg | 22% |
| 421 | Bread, rye, toasted | Baked Products | 4.03 mg | 22% |
| 422 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 4.03 mg | 22% |
| 423 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 4.02 mg | 22% |
| 424 | Cereal, ready to eat, Agave Sunflower Seeds Granola, Nature's Path | Breakfast cereals | 4.02 mg | 22% |
| 425 | Cookie, chocolate wafer | Baked Products | 4.01 mg | 22% |
| 426 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 4.01 mg | 22% |
| 427 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 4.00 mg | 22% |
| 428 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 4.00 mg | 22% |
| 429 | English muffin, plain (also sourdough) | Baked Products | 4.00 mg | 22% |
| 430 | Bread, white, commercial, toasted | Baked Products | 4.00 mg | 22% |
| 431 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 4.00 mg | 22% |
| 432 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 433 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 4.00 mg | 22% |
| 434 | Grains, barley, malt, dry | Cereals, Grains and Pasta | 4.00 mg | 22% |
| 435 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 4.00 mg | 22% |
| 436 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 437 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 3.98 mg | 22% |
| 438 | Soybeans, dry, roasted | Legumes and Legume Products | 3.95 mg | 22% |
| 439 | Grains, millet, flour | Cereals, Grains and Pasta | 3.94 mg | 22% |
| 440 | Carrot, dehydrated | Vegetables and Vegetable Products | 3.93 mg | 22% |
| 441 | Snacks, pretzels, soft | Snacks | 3.92 mg | 22% |
| 442 | Bread, rice bran, gluten free, toasted | Baked Products | 3.92 mg | 22% |
| 443 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 3.92 mg | 22% |
| 444 | Snacks, pretzels, soft, unsalted | Snacks | 3.92 mg | 22% |
| 445 | Nuts, pistachio nuts, raw | Nuts and Seeds | 3.92 mg | 22% |
| 446 | Peanuts, Spanish, raw | Legumes and Legume Products | 3.91 mg | 22% |
| 447 | Bread, French or Vienna (also sourdough) | Baked Products | 3.91 mg | 22% |
| 448 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 3.91 mg | 22% |
| 449 | Spices, onion powder | Spices and Herbs | 3.90 mg | 22% |
| 450 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 3.90 mg | 22% |
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.