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 2301–2350 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 0.91 mg | 5% |
| 2302 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 0.91 mg | 5% |
| 2303 | Candies, SYMPHONY Milk Chocolate Bar | Sweets | 0.91 mg | 5% |
| 2304 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 0.91 mg | 5% |
| 2305 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 0.91 mg | 5% |
| 2306 | Rye flour, light | Cereal Grains and Pasta | 0.91 mg | 5% |
| 2307 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.91 mg | 5% |
| 2308 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 5% |
| 2309 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 0.91 mg | 5% |
| 2310 | Restaurant, family style, french fries | Restaurant Foods | 0.91 mg | 5% |
| 2311 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.91 mg | 5% |
| 2312 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 0.91 mg | 5% |
| 2313 | Candies, NESTLE, CHUNKY Bar | Sweets | 0.90 mg | 5% |
| 2314 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 0.90 mg | 5% |
| 2315 | Dates, medjool | Fruits and Fruit Juices | 0.90 mg | 5% |
| 2316 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 2317 | Beans, snap, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 2318 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 2319 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 2320 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 2321 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 0.90 mg | 5% |
| 2322 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 2323 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 2324 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.90 mg | 5% |
| 2325 | Chicory greens, raw | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 2326 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 0.90 mg | 5% |
| 2327 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 0.90 mg | 5% |
| 2328 | Salad dressing, thousand island dressing, reduced fat | Fats and Oils | 0.90 mg | 5% |
| 2329 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 0.90 mg | 5% |
| 2330 | Apricots, frozen, sweetened | Fruits and Fruit Juices | 0.90 mg | 5% |
| 2331 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 0.90 mg | 5% |
| 2332 | Pie, pumpkin, commercially prepared | Baked Products | 0.90 mg | 5% |
| 2333 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.90 mg | 5% |
| 2334 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 0.90 mg | 5% |
| 2335 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 0.90 mg | 5% |
| 2336 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.90 mg | 5% |
| 2337 | Vitasoy USA, Organic Nasoya Silken Tofu | Legumes and Legume Products | 0.90 mg | 5% |
| 2338 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 0.90 mg | 5% |
| 2339 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 0.89 mg | 5% |
| 2340 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 0.89 mg | 5% |
| 2341 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 0.89 mg | 5% |
| 2342 | Snacks, M&M MARS, KUDOS Whole Grain Bars, peanut butter | Snacks | 0.89 mg | 5% |
| 2343 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 0.89 mg | 5% |
| 2344 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 0.89 mg | 5% |
| 2345 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 2346 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 2347 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 2348 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 2349 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 2350 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% |
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.