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 7601–7650 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7601 | Babyfood, dessert, fruit pudding, orange, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 7602 | Babyfood, fruit, applesauce and pineapple, junior | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 7603 | Babyfood, fruit, applesauce and pineapple, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 7604 | Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing | Fats and Oils | 0.10 mg | 1% | USDA_SR |
| 7605 | Babyfood, cherry cobbler, junior | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 7606 | Milk shakes, thick vanilla | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 7607 | Milk, sheep, fluid | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 7608 | Cream, fluid, heavy whipping | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 7609 | Butterbur, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 7610 | Butterbur, (fuki), raw | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 7611 | Sweeteners, tabletop, fructose, dry, powder | Sweets | 0.10 mg | 1% | USDA_SR |
| 7612 | Butterbur, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 7613 | Orange juice, canned, unsweetened | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 7614 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 7615 | Cheese, cottage, with vegetables | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 7616 | Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 7617 | Pomegranate juice, bottled | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 7618 | Babyfood, banana apple dessert, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 7619 | Milk, imitation, non-soy | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 7620 | Alcoholic beverage, rice (sake) | Beverages | 0.10 mg | 1% | USDA_SR |
| 7621 | Cheese, cottage, lowfat, 1% milkfat, with vegetables | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 7622 | Whipped topping, frozen, low fat | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 7623 | Babyfood, juice, pear, all stages | Babyfoods | 0.10 mg | 1% | CNF |
| 7624 | Soup, broth, vegetable, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.10 mg | 1% | CNF |
| 7625 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 7626 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 0.10 mg | 1% | CNF |
| 7627 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 7628 | Butterbur (fuki), boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 7629 | Sweets, sugars, fructose, powder | Sweets | 0.10 mg | 1% | CNF |
| 7630 | Alcohol, rice (sake) | Beverages | 0.10 mg | 1% | CNF |
| 7631 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 0.10 mg | 1% | CNF |
| 7632 | Cheese, cottage, with vegetables | Dairy and Egg Products | 0.10 mg | 1% | CNF |
| 7633 | Dessert topping (non dairy), frozen, low fat | Dairy and Egg Products | 0.10 mg | 1% | CNF |
| 7634 | Carbonated drinks, chocolate | Beverages | 0.10 mg | 1% | CNF |
| 7635 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 0.10 mg | 1% | CNF |
| 7636 | Juice, cocktail, cranberry, vitamin C added, bottled | Beverages | 0.10 mg | 1% | CNF |
| 7637 | Juice drink, orange and apricot, canned | Beverages | 0.10 mg | 1% | CNF |
| 7638 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 7639 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 7640 | Orange juice, canned | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 7641 | Orange, all commercial varieties, raw | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 7642 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 7643 | Cereal, ready to eat, corn flakes, Barbara's Bakery | Breakfast cereals | 0.10 mg | 1% | CNF |
| 7644 | Milk shake, vanilla, thick | Beverages | 0.10 mg | 1% | CNF |
| 7645 | Milk, fluid, sheep, whole | Dairy and Egg Products | 0.10 mg | 1% | CNF |
| 7646 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.09 mg | 0% | USDA_FF |
| 7647 | Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink | Beverages | 0.09 mg | 0% | USDA_SR |
| 7648 | Beverages, Fruit punch drink, frozen concentrate, prepared with water | Beverages | 0.09 mg | 0% | USDA_SR |
| 7649 | Beverages, Fruit punch drink, with added nutrients, canned | Beverages | 0.09 mg | 0% | USDA_SR |
| 7650 | Beverages, coffee, ready to drink, iced, mocha, milk based | Beverages | 0.09 mg | 0% | 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.