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 3301–3350 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 1.54 mg | 9% | CNF |
| 3302 | Currant, european black, raw | Fruits and fruit juices | 1.54 mg | 9% | CNF |
| 3303 | Wild rice, dry, raw | Cereal Grains and Pasta | 1.53 mg | 8% | USDA_FF |
| 3304 | HOUSE FOODS Premium Soft Tofu | Legumes and Legume Products | 1.53 mg | 8% | USDA_SR |
| 3305 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 1.53 mg | 8% | USDA_SR |
| 3306 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 1.53 mg | 8% | USDA_SR |
| 3307 | Tostada shells, corn | Baked Products | 1.53 mg | 8% | USDA_SR |
| 3308 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 1.53 mg | 8% | CNF |
| 3309 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 1.52 mg | 8% | USDA_SR |
| 3310 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 1.52 mg | 8% | USDA_SR |
| 3311 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 1.52 mg | 8% | USDA_SR |
| 3312 | Cookies, brownies, dry mix, sugar free | Baked Products | 1.52 mg | 8% | USDA_SR |
| 3313 | Cake, white, prepared from recipe without frosting | Baked Products | 1.52 mg | 8% | USDA_SR |
| 3314 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 3315 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 3316 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 3317 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 1.52 mg | 8% | USDA_SR |
| 3318 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 1.52 mg | 8% | USDA_SR |
| 3319 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 1.52 mg | 8% | USDA_SR |
| 3320 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 3321 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 1.52 mg | 8% | USDA_SR |
| 3322 | Quesadilla with cheese | Mixed Dishes | 1.52 mg | 8% | CNF |
| 3323 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 3324 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 3325 | Snacks, tortilla chips, plain | Snacks | 1.52 mg | 8% | CNF |
| 3326 | Cake, white, homemade, without icing (frosting) | Baked Products | 1.52 mg | 8% | CNF |
| 3327 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 1.52 mg | 8% | CNF |
| 3328 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 1.52 mg | 8% | CNF |
| 3329 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 3330 | Succotash, boiled, drained | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 3331 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 1.52 mg | 8% | CNF |
| 3332 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 1.51 mg | 8% | USDA_SR |
| 3333 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
| 3334 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
| 3335 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
| 3336 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
| 3337 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 1.51 mg | 8% | USDA_SR |
| 3338 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
| 3339 | Pie, tourtiere, commercial | Baked Products | 1.51 mg | 8% | CNF |
| 3340 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 1.51 mg | 8% | CNF |
| 3341 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
| 3342 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
| 3343 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
| 3344 | Flour, rice, brown | Cereal Grains and Pasta | 1.50 mg | 8% | USDA_FF |
| 3345 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 3346 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 1.50 mg | 8% | USDA_SR |
| 3347 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 3348 | Cereals, farina, unenriched, dry | Breakfast Cereals | 1.50 mg | 8% | USDA_SR |
| 3349 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 3350 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.50 mg | 8% | 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.