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 5101–5150 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5101 | Sweets, marmalade, orange | Sweets | 0.15 mg | 1% |
| 5102 | Egg, chicken, white, dried | Dairy and Egg Products | 0.15 mg | 1% |
| 5103 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 0.15 mg | 1% |
| 5104 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 5105 | Vodka cooler, fruit flavours | Beverages | 0.15 mg | 1% |
| 5106 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 5107 | Gravy, beef, dehydrated, prepared with water | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 5108 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.15 mg | 1% |
| 5109 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.15 mg | 1% |
| 5110 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 0.15 mg | 1% |
| 5111 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.15 mg | 1% |
| 5112 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.15 mg | 1% |
| 5113 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 0.15 mg | 1% |
| 5114 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 0.15 mg | 1% |
| 5115 | Pear, bosc, raw | Fruits and fruit juices | 0.15 mg | 1% |
| 5116 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 0.15 mg | 1% |
| 5117 | Soup, cream, mushroom, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 5118 | Soup, cream, mushroom, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 5119 | Soup, broccoli cheese, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 5120 | Babyfood, fruit, jarred, apple (applesauce), all stages | Babyfoods | 0.15 mg | 1% |
| 5121 | Candies, caramel | Sweets | 0.14 mg | 1% |
| 5122 | Dessert, frozen, sherbet, orange | Sweets | 0.14 mg | 1% |
| 5123 | Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 0.14 mg | 1% |
| 5124 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 0.14 mg | 1% |
| 5125 | Fast foods, dessert, sundae, caramel | Fast Foods | 0.14 mg | 1% |
| 5126 | Candies, confectioner's coating, yogourt | Sweets | 0.14 mg | 1% |
| 5127 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 0.14 mg | 1% |
| 5128 | Salad dressing, mayonnaise, reduced fat | Fats and Oils | 0.14 mg | 1% |
| 5129 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 0.14 mg | 1% |
| 5130 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 0.14 mg | 1% |
| 5131 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 0.14 mg | 1% |
| 5132 | Clementine, raw | Fruits and fruit juices | 0.14 mg | 1% |
| 5133 | Dip, cheese with chili peppers, ready-to-serve | Soups, Sauces and Gravies | 0.14 mg | 1% |
| 5134 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 0.14 mg | 1% |
| 5135 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 0.14 mg | 1% |
| 5136 | Feijoa, raw | Fruits and fruit juices | 0.14 mg | 1% |
| 5137 | Grapefruit juice, frozen concentrate, diluted | Fruits and fruit juices | 0.14 mg | 1% |
| 5138 | Cheese, limburger | Dairy and Egg Products | 0.13 mg | 1% |
| 5139 | Cheese, neufchatel | Dairy and Egg Products | 0.13 mg | 1% |
| 5140 | Cheese, cottage, (2% M.F.) | Dairy and Egg Products | 0.13 mg | 1% |
| 5141 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 0.13 mg | 1% |
| 5142 | Soup, beef noodle, dehydrated, water added | Soups, Sauces and Gravies | 0.13 mg | 1% |
| 5143 | Lemon juice, canned or bottled | Fruits and fruit juices | 0.13 mg | 1% |
| 5144 | Longan, raw | Fruits and fruit juices | 0.13 mg | 1% |
| 5145 | Orange, california, navel, raw | Fruits and fruit juices | 0.13 mg | 1% |
| 5146 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 0.13 mg | 1% |
| 5147 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 0.13 mg | 1% |
| 5148 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.13 mg | 1% |
| 5149 | Alcohol, liqueur, coffee and cream (17% alcohol by volume) | Beverages | 0.13 mg | 1% |
| 5150 | Coffee, instant, sweetened, mocha flavour, powder, water added | Beverages | 0.13 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.