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 5551–5600 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5551 | Ginger root, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 5552 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 5553 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 5554 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.60 mg | 3% |
| 5555 | Yambean (jicama), raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 5556 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 5557 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.60 mg | 3% |
| 5558 | Candies, NESTLE, BUTTERFINGER Crisp | Sweets | 0.60 mg | 3% |
| 5559 | KFC, Fried Chicken, ORIGINAL RECIPE, Breast, meat and skin with breading | Fast Foods | 0.60 mg | 3% |
| 5560 | Salad dressing, russian dressing | Fats and Oils | 0.60 mg | 3% |
| 5561 | Salad dressing, sesame seed dressing, regular | Fats and Oils | 0.60 mg | 3% |
| 5562 | Salad dressing, russian dressing, low calorie | Fats and Oils | 0.60 mg | 3% |
| 5563 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 0.60 mg | 3% |
| 5564 | Cheese food, pasteurized process, swiss | Dairy and Egg Products | 0.60 mg | 3% |
| 5565 | Ice cream, light, soft serve, chocolate | Dairy and Egg Products | 0.60 mg | 3% |
| 5566 | Zwieback | Baby Foods | 0.60 mg | 3% |
| 5567 | Crustaceans, shrimp, mixed species, imitation, made from surimi | Finfish and Shellfish Products | 0.60 mg | 3% |
| 5568 | Babyfood, macaroni and cheese, toddler | Baby Foods | 0.60 mg | 3% |
| 5569 | Cake, pound, commercially prepared, other than all butter, unenriched | Baked Products | 0.60 mg | 3% |
| 5570 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 0.60 mg | 3% |
| 5571 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 0.60 mg | 3% |
| 5572 | Veal, composite of trimmed retail cuts, separable fat, raw | Lamb, Veal, and Game Products | 0.60 mg | 3% |
| 5573 | Chicken, dark meat, thigh, meat only, with added solution, raw | Poultry Products | 0.60 mg | 3% |
| 5574 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 0.60 mg | 3% |
| 5575 | Fish, pompano, florida, raw | Finfish and Shellfish Products | 0.60 mg | 3% |
| 5576 | Turkey from whole, light meat, meat and skin, with added solution, cooked, roasted | Poultry Products | 0.60 mg | 3% |
| 5577 | Turkey, retail parts, wing, meat only, raw | Poultry Products | 0.60 mg | 3% |
| 5578 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.59 mg | 3% |
| 5579 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 0.59 mg | 3% |
| 5580 | Cream substitute, flavored, liquid | Dairy and Egg Products | 0.59 mg | 3% |
| 5581 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 0.59 mg | 3% |
| 5582 | SILK Chocolate, soymilk | Legumes and Legume Products | 0.59 mg | 3% |
| 5583 | SILK Light Chocolate, soymilk | Legumes and Legume Products | 0.59 mg | 3% |
| 5584 | Ham, sliced, pre-packaged, deli meat (96%fat free, water added) | Sausages and Luncheon Meats | 0.59 mg | 3% |
| 5585 | Ham salad spread | Sausages and Luncheon Meats | 0.59 mg | 3% |
| 5586 | Fish, pollock, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 0.59 mg | 3% |
| 5587 | Turkey, retail parts, breast, meat only, with added solution, cooked, roasted | Poultry Products | 0.59 mg | 3% |
| 5588 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 0.59 mg | 3% |
| 5589 | Sausage, smoked link sausage, pork | Sausages and Luncheon Meats | 0.59 mg | 3% |
| 5590 | Parsnips, raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 5591 | Beef, variety meats and by-products, tripe, raw | Beef Products | 0.59 mg | 3% |
| 5592 | Ice creams, BREYERS, No Sugar Added, Chocolate Caramel | Sweets | 0.59 mg | 3% |
| 5593 | Cheese, Mexican blend | Dairy and Egg Products | 0.59 mg | 3% |
| 5594 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 0.59 mg | 3% |
| 5595 | Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 0.59 mg | 3% |
| 5596 | Nopales, raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 5597 | Candies, nougat, with almonds | Sweets | 0.59 mg | 3% |
| 5598 | Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 5599 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 5600 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 0.59 mg | 3% |
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.