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 7251–7300 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7251 | Melon, honeydew, raw | Fruits and fruit juices | 0.17 mg | 1% | CNF |
| 7252 | Avocado, raw, florida | Fruits and fruit juices | 0.17 mg | 1% | CNF |
| 7253 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 0.17 mg | 1% | CNF |
| 7254 | Cheese, gruyere | Dairy and Egg Products | 0.17 mg | 1% | CNF |
| 7255 | Apricot, with skin, raw | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_FF |
| 7256 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 0.16 mg | 1% | USDA_FF |
| 7257 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_FF |
| 7258 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_FF |
| 7259 | Cheese, cheddar | Dairy and Egg Products | 0.16 mg | 1% | USDA_FF |
| 7260 | KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product | Dairy and Egg Products | 0.16 mg | 1% | USDA_SR |
| 7261 | Lemonade, frozen concentrate, white, prepared with water | Beverages | 0.16 mg | 1% | USDA_SR |
| 7262 | Beverages, Acai berry drink, fortified | Beverages | 0.16 mg | 1% | USDA_SR |
| 7263 | CAMPBELL'S, Cream of Mushroom Soup, condensed | Soups, Sauces, and Gravies | 0.16 mg | 1% | USDA_SR |
| 7264 | Cheese, cottage, creamed, with fruit | Dairy and Egg Products | 0.16 mg | 1% | USDA_SR |
| 7265 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 0.16 mg | 1% | USDA_SR |
| 7266 | Babyfood, mashed cheddar potatoes and broccoli, toddlers | Baby Foods | 0.16 mg | 1% | USDA_SR |
| 7267 | Milk, chocolate, lowfat, reduced sugar | Dairy and Egg Products | 0.16 mg | 1% | USDA_SR |
| 7268 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 0.16 mg | 1% | USDA_SR |
| 7269 | Sweeteners, sugar substitute, granulated, brown | Sweets | 0.16 mg | 1% | USDA_SR |
| 7270 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.16 mg | 1% | USDA_SR |
| 7271 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.16 mg | 1% | USDA_SR |
| 7272 | Plums, canned, purple, water pack, solids and liquids | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_SR |
| 7273 | Mangos, raw | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_SR |
| 7274 | Frozen novelties, ice type, lime | Sweets | 0.16 mg | 1% | USDA_SR |
| 7275 | Frostings, vanilla, creamy, ready-to-eat | Sweets | 0.16 mg | 1% | USDA_SR |
| 7276 | Frostings, cream cheese-flavor, ready-to-eat | Sweets | 0.16 mg | 1% | USDA_SR |
| 7277 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_SR |
| 7278 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 0.16 mg | 1% | USDA_SR |
| 7279 | Plant-based beverage, coconut, unenriched, sweetened, all flavours | Beverages | 0.16 mg | 1% | CNF |
| 7280 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 0.16 mg | 1% | CNF |
| 7281 | Soup, cream, mushroom, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 0.16 mg | 1% | CNF |
| 7282 | Soup, cream, mushroom, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.16 mg | 1% | CNF |
| 7283 | Yogourt, goat, fruit flavoured | Dairy and Egg Products | 0.16 mg | 1% | CNF |
| 7284 | Yogourt, vanilla flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 0.16 mg | 1% | CNF |
| 7285 | Yogourt, fruit flavoured, fresh cheese-type, miniature size, with added Vitamin D | Dairy and Egg Products | 0.16 mg | 1% | CNF |
| 7286 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 0.16 mg | 1% | CNF |
| 7287 | Yogourt, vanilla flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.16 mg | 1% | CNF |
| 7288 | Sweetener, granulated brown sugar | Sweets | 0.16 mg | 1% | CNF |
| 7289 | Icing (frosting), vanilla (white), creamy, ready-to-eat | Sweets | 0.16 mg | 1% | CNF |
| 7290 | Icing (frosting), cream cheese flavour, ready to eat | Sweets | 0.16 mg | 1% | CNF |
| 7291 | Dessert, frozen, ices, water, lime | Sweets | 0.16 mg | 1% | CNF |
| 7292 | Lemonade, white, frozen concentrate, water added | Beverages | 0.16 mg | 1% | CNF |
| 7293 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.16 mg | 1% | CNF |
| 7294 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 0.16 mg | 1% | CNF |
| 7295 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 0.16 mg | 1% | CNF |
| 7296 | Mango, raw | Fruits and fruit juices | 0.16 mg | 1% | CNF |
| 7297 | Cereal, hot, corn grits (yellow), cooked | Breakfast cereals | 0.16 mg | 1% | CNF |
| 7298 | Cheese, cheddar | Dairy and Egg Products | 0.16 mg | 1% | CNF |
| 7299 | Cheese, cottage, creamed with fruit | Dairy and Egg Products | 0.16 mg | 1% | CNF |
| 7300 | Butter, whipped | Dairy and Egg Products | 0.16 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.