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 5201–5250 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5201 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried | Pork Products | 0.73 mg | 4% |
| 5202 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 5203 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 0.73 mg | 4% |
| 5204 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 5205 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 5206 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 5207 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 5208 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 5209 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 5210 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 5211 | Sausage, pork and beef, with cheddar cheese, smoked | Sausages and Luncheon Meats | 0.73 mg | 4% |
| 5212 | Fast foods, chicken tenders | Fast Foods | 0.73 mg | 4% |
| 5213 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.73 mg | 4% |
| 5214 | Veal, external fat only, raw | Lamb, Veal, and Game Products | 0.73 mg | 4% |
| 5215 | BURGER KING, french fries | Fast Foods | 0.73 mg | 4% |
| 5216 | Broccoli, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 5217 | Turkey, whole, breast, meat only, raw | Poultry Products | 0.73 mg | 4% |
| 5218 | Turkey, drumstick, from whole bird, meat only, raw | Poultry Products | 0.73 mg | 4% |
| 5219 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.73 mg | 4% |
| 5220 | Salad dressing, french dressing, reduced fat | Fats and Oils | 0.73 mg | 4% |
| 5221 | Chicken, broilers or fryers, light meat, meat only, raw | Poultry Products | 0.73 mg | 4% |
| 5222 | Turkey, whole, light meat, raw | Poultry Products | 0.73 mg | 4% |
| 5223 | Turkey, whole, wing, meat only, raw | Poultry Products | 0.73 mg | 4% |
| 5224 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.73 mg | 4% |
| 5225 | Potatoes, canned, solids and liquids | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 5226 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 5227 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 5228 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 5229 | Fast Foods, Fried Chicken, Breast, meat and skin and breading | Fast Foods | 0.72 mg | 4% |
| 5230 | Cheese, monterey | Dairy and Egg Products | 0.72 mg | 4% |
| 5231 | Bacon, turkey, low sodium | Sausages and Luncheon Meats | 0.72 mg | 4% |
| 5232 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 0.72 mg | 4% |
| 5233 | Vinegar, balsamic | Spices and Herbs | 0.72 mg | 4% |
| 5234 | Snacks, yucca (cassava) chips, salted | Snacks | 0.72 mg | 4% |
| 5235 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 0.72 mg | 4% |
| 5236 | Lamb, New Zealand, imported, Intermuscular fat, raw | Lamb, Veal, and Game Products | 0.72 mg | 4% |
| 5237 | Chicken, dark meat, drumstick, meat only, with added solution, raw | Poultry Products | 0.72 mg | 4% |
| 5238 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 0.72 mg | 4% |
| 5239 | Luncheon meat, pork, canned | Sausages and Luncheon Meats | 0.72 mg | 4% |
| 5240 | Swisswurst, pork and beef, with swiss cheese, smoked | Sausages and Luncheon Meats | 0.72 mg | 4% |
| 5241 | DENNY'S, french fries | Restaurant Foods | 0.72 mg | 4% |
| 5242 | Restaurant, Chinese, shrimp and vegetables | Restaurant Foods | 0.72 mg | 4% |
| 5243 | Cheese, monterey, low fat | Dairy and Egg Products | 0.72 mg | 4% |
| 5244 | Frozen novelties, ice cream type, chocolate or caramel covered, with nuts | Sweets | 0.72 mg | 4% |
| 5245 | Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, unheated | Pork Products | 0.72 mg | 4% |
| 5246 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 5247 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 5248 | Taro, cooked, without salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 5249 | Beef, retail cuts, separable fat, raw | Beef Products | 0.72 mg | 4% |
| 5250 | Puddings, coconut cream, dry mix, instant | Sweets | 0.72 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.