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 3951–4000 of 8,274 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3951 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 1.13 mg | 6% | CNF |
| 3952 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 1.13 mg | 6% | CNF |
| 3953 | Collards, boiled, drained | Vegetables and Vegetable Products | 1.13 mg | 6% | CNF |
| 3954 | Pie, apple, prepared from recipe | Baked Products | 1.12 mg | 6% | USDA_SR |
| 3955 | Beverages, citrus fruit juice drink, frozen concentrate, prepared with water | Beverages | 1.12 mg | 6% | USDA_SR |
| 3956 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% | USDA_SR |
| 3957 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.12 mg | 6% | USDA_SR |
| 3958 | Mustard greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.12 mg | 6% | USDA_SR |
| 3959 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% | USDA_SR |
| 3960 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% | USDA_SR |
| 3961 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.12 mg | 6% | USDA_SR |
| 3962 | Muffin, blueberry, dry mix, prepared | Baked Products | 1.12 mg | 6% | CNF |
| 3963 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% | CNF |
| 3964 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% | CNF |
| 3965 | Pie, apple, homemade, 2 crust | Baked Products | 1.12 mg | 6% | CNF |
| 3966 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% | CNF |
| 3967 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 1.12 mg | 6% | CNF |
| 3968 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 1.12 mg | 6% | CNF |
| 3969 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 1.12 mg | 6% | CNF |
| 3970 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 1.12 mg | 6% | USDA_FF |
| 3971 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.11 mg | 6% | USDA_SR |
| 3972 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 1.11 mg | 6% | USDA_SR |
| 3973 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.11 mg | 6% | USDA_SR |
| 3974 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 1.11 mg | 6% | USDA_SR |
| 3975 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 1.11 mg | 6% | USDA_SR |
| 3976 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 1.11 mg | 6% | USDA_SR |
| 3977 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 1.11 mg | 6% | USDA_SR |
| 3978 | Candies, MARS SNACKFOOD US, DOVE Milk Chocolate | Sweets | 1.11 mg | 6% | USDA_SR |
| 3979 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 1.11 mg | 6% | USDA_SR |
| 3980 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 1.11 mg | 6% | USDA_SR |
| 3981 | Stir fry with tofu | Mixed Dishes | 1.11 mg | 6% | CNF |
| 3982 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 1.11 mg | 6% | CNF |
| 3983 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 1.11 mg | 6% | CNF |
| 3984 | Candies, M&M's, plain chocolate candies | Sweets | 1.11 mg | 6% | CNF |
| 3985 | Snacks, potato chips, dried potatoes, light | Snacks | 1.11 mg | 6% | CNF |
| 3986 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 1.11 mg | 6% | CNF |
| 3987 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 1.11 mg | 6% | CNF |
| 3988 | Egg, chicken, whole, cooked, scrambled or omelet | Dairy and Egg Products | 1.11 mg | 6% | CNF |
| 3989 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 1.11 mg | 6% | USDA_FF |
| 3990 | Croissants, apple | Baked Products | 1.10 mg | 6% | USDA_SR |
| 3991 | Cake, cherry fudge with chocolate frosting | Baked Products | 1.10 mg | 6% | USDA_SR |
| 3992 | Vitasoy USA Organic Nasoya, Soft Tofu | Legumes and Legume Products | 1.10 mg | 6% | USDA_SR |
| 3993 | Ice cream cookie sandwich | Dairy and Egg Products | 1.10 mg | 6% | USDA_SR |
| 3994 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 1.10 mg | 6% | USDA_SR |
| 3995 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched | Snacks | 1.10 mg | 6% | USDA_SR |
| 3996 | Turnip greens, raw | Vegetables and Vegetable Products | 1.10 mg | 6% | USDA_SR |
| 3997 | Blueberries, wild, frozen (Alaska Native) | American Indian/Alaska Native Foods | 1.10 mg | 6% | USDA_SR |
| 3998 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 1.10 mg | 6% | USDA_SR |
| 3999 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 1.10 mg | 6% | USDA_SR |
| 4000 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.10 mg | 6% | 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.