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 5151–5200 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5151 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 5152 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.75 mg | 4% |
| 5153 | Danish pastry, lemon, unenriched | Baked Products | 0.75 mg | 4% |
| 5154 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.75 mg | 4% |
| 5155 | Soup, bean with pork, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.75 mg | 4% |
| 5156 | Kielbasa, fully cooked, unheated | Sausages and Luncheon Meats | 0.75 mg | 4% |
| 5157 | Bread, french or vienna, whole wheat | Baked Products | 0.75 mg | 4% |
| 5158 | Veal, breast, plate half, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 0.75 mg | 4% |
| 5159 | Sausage, smoked link sausage, pork and beef | Sausages and Luncheon Meats | 0.75 mg | 4% |
| 5160 | Danish pastry, raspberry, unenriched | Baked Products | 0.75 mg | 4% |
| 5161 | Beverages, tea, instant, lemon, unsweetened | Beverages | 0.75 mg | 4% |
| 5162 | Fast foods, nachos, with cheese | Fast Foods | 0.75 mg | 4% |
| 5163 | TACO BELL, Nachos | Fast Foods | 0.75 mg | 4% |
| 5164 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 5165 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 5166 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 5167 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Chocolate Cone | Sweets | 0.75 mg | 4% |
| 5168 | Turkey, whole, light meat, meat and skin, raw | Poultry Products | 0.75 mg | 4% |
| 5169 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 0.75 mg | 4% |
| 5170 | MORI-NU, Tofu, silken, lite firm | Legumes and Legume Products | 0.75 mg | 4% |
| 5171 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 5172 | POPEYES, Fried Chicken, Mild, Breast, meat and skin with breading | Fast Foods | 0.74 mg | 4% |
| 5173 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.74 mg | 4% |
| 5174 | Chicken, cornish game hens, meat only, raw | Poultry Products | 0.74 mg | 4% |
| 5175 | Chicken, broilers or fryers, breast, meat and skin, raw | Poultry Products | 0.74 mg | 4% |
| 5176 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.74 mg | 4% |
| 5177 | Beverages, chocolate malt, powder, prepared with fat free milk | Beverages | 0.74 mg | 4% |
| 5178 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 0.74 mg | 4% |
| 5179 | Fish, mackerel, spanish, cooked, dry heat | Finfish and Shellfish Products | 0.74 mg | 4% |
| 5180 | Crustaceans, crab, blue, raw | Finfish and Shellfish Products | 0.74 mg | 4% |
| 5181 | Bratwurst, veal, cooked | Sausages and Luncheon Meats | 0.74 mg | 4% |
| 5182 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 5183 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, raw | Pork Products | 0.74 mg | 4% |
| 5184 | Pork, cured, ham and water product, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 0.74 mg | 4% |
| 5185 | Pork, cured, ham and water product, whole, boneless, separable lean only, heated, roasted | Pork Products | 0.74 mg | 4% |
| 5186 | Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw | Pork Products | 0.74 mg | 4% |
| 5187 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 5188 | Syrups, table blends, corn, refiner, and sugar | Sweets | 0.74 mg | 4% |
| 5189 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.74 mg | 4% |
| 5190 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 0.74 mg | 4% |
| 5191 | Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 0.74 mg | 4% |
| 5192 | Pork, cured, ham and water product, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 0.74 mg | 4% |
| 5193 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 5194 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 0.74 mg | 4% |
| 5195 | Potsticker or wonton, pork and vegetable, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.74 mg | 4% |
| 5196 | DENNY'S, onion rings | Restaurant Foods | 0.74 mg | 4% |
| 5197 | Restaurant, family style, chicken tenders | Restaurant Foods | 0.74 mg | 4% |
| 5198 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 0.74 mg | 4% |
| 5199 | Persimmons, japanese, dried | Fruits and Fruit Juices | 0.74 mg | 4% |
| 5200 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.73 mg | 4% |
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.