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 2901–2950 of 4,377 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.53 mg | 3% |
| 2902 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 2903 | T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 0.53 mg | 3% |
| 2904 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 2905 | Corn pudding, home prepared | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 2906 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 0.53 mg | 3% |
| 2907 | Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.53 mg | 3% |
| 2908 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 0.53 mg | 3% |
| 2909 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 0.53 mg | 3% |
| 2910 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 0.53 mg | 3% |
| 2911 | Beverages, almond milk, chocolate, ready-to-drink | Beverages | 0.53 mg | 3% |
| 2912 | Cheese, provolone, reduced fat | Dairy and Egg Products | 0.52 mg | 3% |
| 2913 | Cake, angelfood, commercially prepared | Baked Products | 0.52 mg | 3% |
| 2914 | Cake, pudding-type, white, unenriched, dry mix | Baked Products | 0.52 mg | 3% |
| 2915 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.52 mg | 3% |
| 2916 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2917 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2918 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2919 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2920 | Noodles, japanese, somen, cooked | Cereal Grains and Pasta | 0.52 mg | 3% |
| 2921 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 0.52 mg | 3% |
| 2922 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2923 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2924 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2925 | Peppers, sweet, green, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2926 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2927 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2928 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2929 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2930 | Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2931 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2932 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 2933 | Ice creams, BREYERS, All Natural Light Mint Chocolate Chip | Sweets | 0.52 mg | 3% |
| 2934 | Cheese, provolone | Dairy and Egg Products | 0.52 mg | 3% |
| 2935 | Cheese, gjetost | Dairy and Egg Products | 0.52 mg | 3% |
| 2936 | Candies, TWIZZLERS Strawberry Twists Candy | Sweets | 0.51 mg | 3% |
| 2937 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 2938 | Onions, young green, tops only | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 2939 | Tomatoes, green, raw | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 2940 | Babyfood, cereal, with egg yolks, junior | Baby Foods | 0.51 mg | 3% |
| 2941 | Soup, chunky vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.51 mg | 3% |
| 2942 | Muffins, blueberry, toaster-type | Baked Products | 0.51 mg | 3% |
| 2943 | PAPA JOHN'S 14" Cheese Pizza, Thin Crust | Fast Foods | 0.51 mg | 3% |
| 2944 | Cheese, mexican, queso asadero | Dairy and Egg Products | 0.51 mg | 3% |
| 2945 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 0.51 mg | 3% |
| 2946 | Wasabi | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 2947 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.50 mg | 3% |
| 2948 | Cheese, brie | Dairy and Egg Products | 0.50 mg | 3% |
| 2949 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.50 mg | 3% |
| 2950 | Potato salad with egg | Meals, Entrees, and Side Dishes | 0.50 mg | 3% |
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.