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 6801–6850 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6801 | Cranberry juice, unsweetened | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 6802 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 0.25 mg | 1% | CNF |
| 6803 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free | Fats and Oils | 0.25 mg | 1% | CNF |
| 6804 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 6805 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 6806 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.25 mg | 1% | CNF |
| 6807 | Icing (frosting), vanilla (white), creamy, dry mix, prepared with butter | Sweets | 0.25 mg | 1% | CNF |
| 6808 | Beverage mix, carob flavour, powder, with whole milk | Beverages | 0.25 mg | 1% | CNF |
| 6809 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 6810 | Gourd, white flowered (calabash gourd), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 6811 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 6812 | Peach, raw | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 6813 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 6814 | Papaya, raw | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 6815 | Grape juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 6816 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 6817 | Cranberry, raw | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 6818 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 0.25 mg | 1% | CNF |
| 6819 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 0.25 mg | 1% | CNF |
| 6820 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_FF |
| 6821 | Onions, red, raw | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_FF |
| 6822 | Cheese, American, restaurant | Dairy and Egg Products | 0.24 mg | 1% | USDA_FF |
| 6823 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_FF |
| 6824 | Alcoholic beverage, wine, dessert, dry | Beverages | 0.24 mg | 1% | USDA_SR |
| 6825 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 6826 | Babyfood, juice treats, fruit medley, toddler | Baby Foods | 0.24 mg | 1% | USDA_SR |
| 6827 | Milk, chocolate, fluid, commercial, reduced fat, with added calcium | Dairy and Egg Products | 0.24 mg | 1% | USDA_SR |
| 6828 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 0.24 mg | 1% | USDA_SR |
| 6829 | Alcoholic beverage, wine, dessert, sweet | Beverages | 0.24 mg | 1% | USDA_SR |
| 6830 | Babyfood, dessert, custard pudding, vanilla, strained | Baby Foods | 0.24 mg | 1% | USDA_SR |
| 6831 | Babyfood, fruit, pears, strained | Baby Foods | 0.24 mg | 1% | USDA_SR |
| 6832 | Cheese, gouda | Dairy and Egg Products | 0.24 mg | 1% | USDA_SR |
| 6833 | Babyfood, fruit, applesauce with banana, junior | Baby Foods | 0.24 mg | 1% | USDA_SR |
| 6834 | Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.24 mg | 1% | USDA_SR |
| 6835 | Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D | Dairy and Egg Products | 0.24 mg | 1% | USDA_SR |
| 6836 | Chicory, witloof, raw | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 6837 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 6838 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 6839 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.24 mg | 1% | USDA_SR |
| 6840 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 6841 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 6842 | Pie fillings, canned, cherry | Sweets | 0.24 mg | 1% | USDA_SR |
| 6843 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 6844 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 6845 | Watermelon, raw | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 6846 | Candies, white chocolate | Sweets | 0.24 mg | 1% | USDA_SR |
| 6847 | Babyfood, dessert, jarred, banana with coconut cream | Babyfoods | 0.24 mg | 1% | CNF |
| 6848 | Pear, green anjou, raw | Fruits and fruit juices | 0.24 mg | 1% | CNF |
| 6849 | Soup, cream of vegetable, made with 2% M.F. milk, homemade | Soups, Sauces and Gravies | 0.24 mg | 1% | CNF |
| 6850 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
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.