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 5451–5500 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5451 | Sweets, syrups, corn, high-fructose | Sweets | 0.03 mg | 0% |
| 5452 | Icing (frosting), glaze, homemade | Sweets | 0.03 mg | 0% |
| 5453 | Dessert topping (non dairy), fat free, Reddi Wip | Dairy and Egg Products | 0.03 mg | 0% |
| 5454 | Coffee whitener (non dairy), powdered, light | Dairy and Egg Products | 0.03 mg | 0% |
| 5455 | Drink, fruit flavour, powder, vitamin C, unsweetened | Beverages | 0.03 mg | 0% |
| 5456 | Dessert, pudding, vanilla, dry mix, instant, prepared with whole milk | Sweets | 0.03 mg | 0% |
| 5457 | Candies, toffee, homemade | Sweets | 0.03 mg | 0% |
| 5458 | Cream, whipping, 35% M.F., sweetened, whipped | Dairy and Egg Products | 0.03 mg | 0% |
| 5459 | Dessert topping (non dairy), powdered, prepared with 2% milk | Dairy and Egg Products | 0.03 mg | 0% |
| 5460 | Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk | Sweets | 0.03 mg | 0% |
| 5461 | Tea, chai latte, prepared with whole milk | Beverages | 0.03 mg | 0% |
| 5462 | Cream, 5% | Dairy and Egg Products | 0.03 mg | 0% |
| 5463 | Milk, fluid, buttermilk, cultured, whole | Dairy and Egg Products | 0.03 mg | 0% |
| 5464 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 0.03 mg | 0% |
| 5465 | Beverage, coconut water, unsweetened, ready-to-drink | Beverages | 0.03 mg | 0% |
| 5466 | Soup, broth, beef, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.03 mg | 0% |
| 5467 | Candies, fudge, vanilla, homemade | Sweets | 0.02 mg | 0% |
| 5468 | Dessert, pudding, banana, dry mix, regular, prepared with 2% milk | Sweets | 0.02 mg | 0% |
| 5469 | Dessert, gelatin dry mix, prepared with water | Sweets | 0.02 mg | 0% |
| 5470 | Dessert, pudding, vanilla, dry mix, instant, prepared with 2% milk | Sweets | 0.02 mg | 0% |
| 5471 | Carbonated drinks, cola with aspartame, decaffeinated | Beverages | 0.02 mg | 0% |
| 5472 | Carbonated drinks, cola, decaffeinated | Beverages | 0.02 mg | 0% |
| 5473 | Tea, brewed, prepared with tap water, decaffeinated | Beverages | 0.02 mg | 0% |
| 5474 | Carbonated drinks, cola | Beverages | 0.02 mg | 0% |
| 5475 | Candies, divinity, homemade | Sweets | 0.02 mg | 0% |
| 5476 | Energy drink, coffee flavours, light | Beverages | 0.02 mg | 0% |
| 5477 | Energy drink, with fruit juice | Beverages | 0.02 mg | 0% |
| 5478 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 0.02 mg | 0% |
| 5479 | Soup, broth, vegetable, ready-to-serve | Soups, Sauces and Gravies | 0.02 mg | 0% |
| 5480 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 0.02 mg | 0% |
| 5481 | Dessert topping (non dairy), pressurized | Dairy and Egg Products | 0.02 mg | 0% |
| 5482 | Milk, fluid, partly skimmed, 2% M.F. | Dairy and Egg Products | 0.02 mg | 0% |
| 5483 | Butter, unsalted | Dairy and Egg Products | 0.02 mg | 0% |
| 5484 | Butter, regular | Dairy and Egg Products | 0.02 mg | 0% |
| 5485 | Soup, broth, beef, dehydrated, water added | Soups, Sauces and Gravies | 0.02 mg | 0% |
| 5486 | Soup, broth, beef, cubed, dehydrated, water added | Soups, Sauces and Gravies | 0.02 mg | 0% |
| 5487 | Soup, broth, chicken, dehydrated, water added | Soups, Sauces and Gravies | 0.02 mg | 0% |
| 5488 | Alcohol, whisky (43% alcohol by volume) | Beverages | 0.02 mg | 0% |
| 5489 | Tea, brewed | Beverages | 0.02 mg | 0% |
| 5490 | Tea, instant, sweetened, lemon flavour, powder, water added | Beverages | 0.02 mg | 0% |
| 5491 | Lemonade, pink, frozen concentrate, water added | Beverages | 0.02 mg | 0% |
| 5492 | Alcohol, beer, regular, (5% alcohol by volume) | Beverages | 0.02 mg | 0% |
| 5493 | Alcohol, cocktail, scotch and soda | Beverages | 0.02 mg | 0% |
| 5494 | Drink, orange flavour, vitamin C added, powder | Beverages | 0.02 mg | 0% |
| 5495 | Vegetable oil, palm | Fats and Oils | 0.01 mg | 0% |
| 5496 | Soup, chicken rice, canned, condensed, water added | Soups, Sauces and Gravies | 0.01 mg | 0% |
| 5497 | Alcohol, vodka (40% alcohol by volume) | Beverages | 0.01 mg | 0% |
| 5498 | Carbonated drinks, club soda | Beverages | 0.01 mg | 0% |
| 5499 | Carbonated drinks, tonic water (quinine) | Beverages | 0.01 mg | 0% |
| 5500 | Coffee, brewed, prepared with tap water | Beverages | 0.01 mg | 0% |
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.