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.
FDA daily value: 18 mg
Selling a product with iron? Generate a print-ready nutrition label from your recipe.
Showing 4951–5000 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4951 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 0.21 mg | 1% |
| 4952 | Melon, cantaloupe, raw | Fruits and fruit juices | 0.21 mg | 1% |
| 4953 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% |
| 4954 | Onion, raw | Vegetables and Vegetable Products | 0.21 mg | 1% |
| 4955 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 0.21 mg | 1% |
| 4956 | Malted milk, chocolate flavour, powder, milk whole milk | Beverages | 0.21 mg | 1% |
| 4957 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 0.21 mg | 1% |
| 4958 | Fish, haddock, baked or broiled | Finfish and Shellfish Products | 0.21 mg | 1% |
| 4959 | Crustaceans, shrimp, mixed species, raw | Finfish and Shellfish Products | 0.21 mg | 1% |
| 4960 | Vinegar, cider | Spices and Herbs | 0.20 mg | 1% |
| 4961 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 0.20 mg | 1% |
| 4962 | Cheese, swiss (emmental) | Dairy and Egg Products | 0.20 mg | 1% |
| 4963 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 0.20 mg | 1% |
| 4964 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 0.20 mg | 1% |
| 4965 | Salad dressing, french, homemade, unspecified oil | Fats and Oils | 0.20 mg | 1% |
| 4966 | Soup, cream, potato, canned, condensed, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 4967 | Soup, cream, asparagus, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 4968 | Soup, cauliflower, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 4969 | Soup, cream, celery, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 4970 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 4971 | Soup, cream, vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 4972 | Soup, chicken noodle, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% |
| 4973 | Cereal, hot, cream of rice, cooked | Breakfast cereals | 0.20 mg | 1% |
| 4974 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 0.20 mg | 1% |
| 4975 | Cranberry orange relish, canned | Fruits and fruit juices | 0.20 mg | 1% |
| 4976 | Grapefruit juice, white, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 4977 | Orange juice, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 4978 | Tangerine (mandarin) juice, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 4979 | Tangerine (mandarin) juice, canned, sugar added | Fruits and fruit juices | 0.20 mg | 1% |
| 4980 | Pear, canned, halves, extra light syrup pack, solids and liquid | Fruits and fruit juices | 0.20 mg | 1% |
| 4981 | Pitanga, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 4982 | Grapefruit juice, canned, no added sugar | Fruits and fruit juices | 0.20 mg | 1% |
| 4983 | Gourd, white flowered (calabash gourd), raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 4984 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 4985 | Watercress, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 4986 | Celery, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 4987 | Juice drink, fruit punch, frozen concentrate, water added | Beverages | 0.20 mg | 1% |
| 4988 | Fish, halibut, Atlantic or Pacific, baked or broiled | Finfish and Shellfish Products | 0.20 mg | 1% |
| 4989 | Fish, cod (gray cod), pacific, baked or broiled | Finfish and Shellfish Products | 0.20 mg | 1% |
| 4990 | Candies, bars, Bit-O-Honey candy chews | Sweets | 0.20 mg | 1% |
| 4991 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.20 mg | 1% |
| 4992 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 0.20 mg | 1% |
| 4993 | Sweets, topping (spread), butterscotch or caramel | Sweets | 0.20 mg | 1% |
| 4994 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 4995 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 4996 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 4997 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.20 mg | 1% |
| 4998 | Plant-based beverage, rice, enriched | Beverages | 0.20 mg | 1% |
| 4999 | Salad dressing, coleslaw | Fats and Oils | 0.20 mg | 1% |
| 5000 | Animal fat, native, beluga oil | Fats and Oils | 0.20 mg | 1% |
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.