Foods high in Iron

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 5501–5550 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
5501	Cake, pound, commercially prepared, other than all butter, enriched	Baked Products	1.62 mg	9%	USDA_SR
5502	Lamb, New Zealand, imported, tenderloin, separable lean and fat, raw	Lamb, Veal, and Game Products	1.62 mg	9%	USDA_SR
5503	Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors	Snacks	1.62 mg	9%	USDA_SR
5504	Lamb, New Zealand, imported, loin chop, separable lean and fat, cooked, fast fried	Lamb, Veal, and Game Products	1.62 mg	9%	USDA_SR
5505	Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	1.62 mg	9%	USDA_SR
5506	Mollusks, clam, mixed species, raw	Finfish and Shellfish Products	1.62 mg	9%	USDA_SR
5507	Cheese, goat, semisoft type	Dairy and Egg Products	1.62 mg	9%	USDA_SR
5508	Archway Home Style Cookies, Frosty Lemon	Baked Products	1.62 mg	9%	USDA_SR
5509	Muffins, blueberry, dry mix	Baked Products	1.62 mg	9%	USDA_SR
5510	Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	1.62 mg	9%	USDA_SR
5511	Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw	Lamb, Veal, and Game Products	1.62 mg	9%	USDA_SR
5512	Refried beans, canned, fat-free	Legumes and Legume Products	1.62 mg	9%	USDA_SR
5513	Chicken, broilers or fryers, back, meat and skin, cooked, fried, flour	Poultry Products	1.62 mg	9%	USDA_SR
5514	Soup, chili beef, canned, condensed	Soups, Sauces, and Gravies	1.62 mg	9%	USDA_SR
5515	Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted	Beef Products	1.62 mg	9%	USDA_SR
5516	Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	1.62 mg	9%	USDA_SR
5517	Sausage, turkey and pork, fresh, bulk, patty or link, cooked	Sausages and Luncheon Meats	1.62 mg	9%	USDA_SR
5518	Restaurant, Mexican, refried beans	Restaurant Foods	1.62 mg	9%	USDA_SR
5519	Refried beans	Legumes and Legume Products	1.62 mg	9%	CNF
5520	Lamb, New Zealand, tenderloin, lean and fat, raw	Lamb, Veal and Game	1.62 mg	9%	CNF
5521	Fast foods, sandwiches and burgers, donair or gyro sandwich	Fast Foods	1.62 mg	9%	CNF
5522	Muffin, blueberry, dry mix, unprepared	Baked Products	1.62 mg	9%	CNF
5523	Cake, pound, commercial, made with other than butter	Baked Products	1.62 mg	9%	CNF
5524	Cake mix, marble, pudding-type, dry, unprepared	Baked Products	1.62 mg	9%	CNF
5525	Mollusks, clam, mixed species, raw	Finfish and Shellfish Products	1.62 mg	9%	CNF
5526	Chicken, broiler, back, meat and skin, flour coated, fried	Poultry Products	1.62 mg	9%	CNF
5527	Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.)	Dairy and Egg Products	1.62 mg	9%	CNF
5528	Game meat, buffalo, water, raw	Lamb, Veal, and Game Products	1.61 mg	9%	USDA_SR
5529	Beef, New Zealand, imported, striploin, separable lean only, raw	Beef Products	1.61 mg	9%	USDA_SR
5530	Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	1.61 mg	9%	USDA_SR
5531	Bread, paratha, whole wheat, commercially prepared, frozen	Baked Products	1.61 mg	9%	USDA_SR
5532	Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw	Beef Products	1.61 mg	9%	USDA_SR
5533	Chicken, roasting, meat and skin and giblets and neck, cooked, roasted	Poultry Products	1.61 mg	9%	USDA_SR
5534	Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	1.61 mg	9%	USDA_SR
5535	Cake, chocolate, prepared from recipe without frosting	Baked Products	1.61 mg	9%	USDA_SR
5536	Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	1.61 mg	9%	USDA_SR
5537	Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	1.61 mg	9%	USDA_SR
5538	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	1.61 mg	9%	USDA_SR
5539	Mustard, prepared, yellow	Spices and Herbs	1.61 mg	9%	USDA_SR
5540	Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, raw	Beef Products	1.61 mg	9%	USDA_SR
5541	Turkey, mechanically deboned, from turkey frames, raw	Poultry Products	1.61 mg	9%	USDA_SR
5542	Sugars, maple	Sweets	1.61 mg	9%	USDA_SR
5543	Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, choice, raw	Beef Products	1.61 mg	9%	USDA_SR
5544	Lima beans, immature seeds, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	1.61 mg	9%	USDA_SR
5545	Lima beans, immature seeds, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	1.61 mg	9%	USDA_SR
5546	Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, raw	Beef Products	1.61 mg	9%	USDA_SR
5547	Abiyuch, raw	Fruits and Fruit Juices	1.61 mg	9%	USDA_SR
5548	Indian, bread, paratha, whole-wheat	Baked Products	1.61 mg	9%	CNF
5549	Abiyuch, raw	Fruits and fruit juices	1.61 mg	9%	CNF
5550	Sauce, mustard, yellow, ready-to-serve	Spices and Herbs	1.61 mg	9%	CNF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Iron

Turn these foods into a print-ready nutrition label.