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 6051–6100 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6051 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.38 mg | 2% | USDA_FF |
| 6052 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.38 mg | 2% | USDA_FF |
| 6053 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 0.38 mg | 2% | USDA_SR |
| 6054 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.38 mg | 2% | USDA_SR |
| 6055 | Cake, boston cream pie, commercially prepared | Baked Products | 0.38 mg | 2% | USDA_SR |
| 6056 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 0.38 mg | 2% | USDA_SR |
| 6057 | Babyfood, juice, orange and apricot | Baby Foods | 0.38 mg | 2% | USDA_SR |
| 6058 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Vanilla Sandwich | Sweets | 0.38 mg | 2% | USDA_SR |
| 6059 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% | USDA_SR |
| 6060 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 2% | USDA_SR |
| 6061 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.38 mg | 2% | USDA_SR |
| 6062 | Cabbage, savoy, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 2% | USDA_SR |
| 6063 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.38 mg | 2% | USDA_SR |
| 6064 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.38 mg | 2% | USDA_SR |
| 6065 | Couscous, cooked | Cereal Grains and Pasta | 0.38 mg | 2% | USDA_SR |
| 6066 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 0.38 mg | 2% | USDA_SR |
| 6067 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 0.38 mg | 2% | USDA_SR |
| 6068 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 0.38 mg | 2% | USDA_SR |
| 6069 | Cabbage, savoy, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% | USDA_SR |
| 6070 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% | USDA_SR |
| 6071 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 2% | USDA_SR |
| 6072 | Puddings, all flavors except chocolate, low calorie, instant, dry mix | Sweets | 0.38 mg | 2% | USDA_SR |
| 6073 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 0.38 mg | 2% | USDA_SR |
| 6074 | Guava nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.38 mg | 2% | USDA_SR |
| 6075 | Desserts, flan, caramel custard, prepared-from-recipe | Sweets | 0.38 mg | 2% | USDA_SR |
| 6076 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 0.38 mg | 2% | CNF |
| 6077 | Waxgourd (Chinese perserving melon), boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% | CNF |
| 6078 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 0.38 mg | 2% | CNF |
| 6079 | Cabbage, savoy, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% | CNF |
| 6080 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% | CNF |
| 6081 | Dessert, flan, caramel custard, homemade | Sweets | 0.38 mg | 2% | CNF |
| 6082 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 0.38 mg | 2% | CNF |
| 6083 | Grains, couscous, cooked | Cereals, Grains and Pasta | 0.38 mg | 2% | CNF |
| 6084 | Cake, Boston cream pie, commercial | Baked Products | 0.38 mg | 2% | CNF |
| 6085 | Alcohol, table wine, rosé (11.5% alcohol by volume) | Beverages | 0.38 mg | 2% | CNF |
| 6086 | Potato, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.38 mg | 2% | CNF |
| 6087 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 0.38 mg | 2% | CNF |
| 6088 | Waxgourd (Chinese perserving melon), boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 2% | CNF |
| 6089 | Cabbage, savoy, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 2% | CNF |
| 6090 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 2% | CNF |
| 6091 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.38 mg | 2% | CNF |
| 6092 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.38 mg | 2% | CNF |
| 6093 | Apricot nectar, canned | Fruits and fruit juices | 0.38 mg | 2% | CNF |
| 6094 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 0.38 mg | 2% | CNF |
| 6095 | Cheese, ricotta, with whole milk | Dairy and Egg Products | 0.38 mg | 2% | CNF |
| 6096 | Cheese, cream | Dairy and Egg Products | 0.38 mg | 2% | CNF |
| 6097 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 0.37 mg | 2% | USDA_FF |
| 6098 | Babyfood, vegetables, carrots, strained | Baby Foods | 0.37 mg | 2% | USDA_SR |
| 6099 | Fast foods, sundae, hot fudge | Fast Foods | 0.37 mg | 2% | USDA_SR |
| 6100 | Alcoholic beverage, wine, table, all | Beverages | 0.37 mg | 2% | 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.