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 5751–5800 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5751 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 1.55 mg | 9% | CNF |
| 5752 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 1.55 mg | 9% | CNF |
| 5753 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 1.55 mg | 9% | USDA_FF |
| 5754 | Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.54 mg | 9% | USDA_SR |
| 5755 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.54 mg | 9% | USDA_SR |
| 5756 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.54 mg | 9% | USDA_SR |
| 5757 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.54 mg | 9% | USDA_SR |
| 5758 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.54 mg | 9% | USDA_SR |
| 5759 | Beef, Australian, imported, Wagyu, loin, top loin steak/roast, separable lean and fat, Aust. marble score 9, raw | Beef Products | 1.54 mg | 9% | USDA_SR |
| 5760 | Currants, european black, raw | Fruits and Fruit Juices | 1.54 mg | 9% | USDA_SR |
| 5761 | Lamb, New Zealand, imported, loin saddle, separable lean only, raw | Lamb, Veal, and Game Products | 1.54 mg | 9% | USDA_SR |
| 5762 | Fish, sunfish, pumpkin seed, cooked, dry heat | Finfish and Shellfish Products | 1.54 mg | 9% | USDA_SR |
| 5763 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.54 mg | 9% | USDA_SR |
| 5764 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.54 mg | 9% | USDA_SR |
| 5765 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 1.54 mg | 9% | USDA_SR |
| 5766 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.54 mg | 9% | USDA_SR |
| 5767 | Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted | Pork Products | 1.54 mg | 9% | USDA_SR |
| 5768 | DENNY'S, golden fried shrimp | Restaurant Foods | 1.54 mg | 9% | USDA_SR |
| 5769 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 1.54 mg | 9% | USDA_SR |
| 5770 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 1.54 mg | 9% | CNF |
| 5771 | Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted | Pork Products | 1.54 mg | 9% | CNF |
| 5772 | Lamb, New Zealand, frozen, composite, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.54 mg | 9% | CNF |
| 5773 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 1.54 mg | 9% | CNF |
| 5774 | Fish, sunfish, pumpkin seed, baked or broiled | Finfish and Shellfish Products | 1.54 mg | 9% | CNF |
| 5775 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 1.54 mg | 9% | CNF |
| 5776 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 1.54 mg | 9% | CNF |
| 5777 | Currant, european black, raw | Fruits and fruit juices | 1.54 mg | 9% | CNF |
| 5778 | Wild rice, dry, raw | Cereal Grains and Pasta | 1.53 mg | 8% | USDA_FF |
| 5779 | Beef, New Zealand, imported, flank, separable lean and fat, raw | Beef Products | 1.53 mg | 8% | USDA_SR |
| 5780 | HOUSE FOODS Premium Soft Tofu | Legumes and Legume Products | 1.53 mg | 8% | USDA_SR |
| 5781 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.53 mg | 8% | USDA_SR |
| 5782 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 1.53 mg | 8% | USDA_SR |
| 5783 | Fish, tuna, light, canned in water, without salt, drained solids | Finfish and Shellfish Products | 1.53 mg | 8% | USDA_SR |
| 5784 | Chicken, broilers or fryers, meat and skin and giblets and neck, stewed | Poultry Products | 1.53 mg | 8% | USDA_SR |
| 5785 | Soup, bean with pork, canned, condensed | Soups, Sauces, and Gravies | 1.53 mg | 8% | USDA_SR |
| 5786 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 1.53 mg | 8% | USDA_SR |
| 5787 | CRACKER BARREL, country fried shrimp platter | Restaurant Foods | 1.53 mg | 8% | USDA_SR |
| 5788 | Tostada shells, corn | Baked Products | 1.53 mg | 8% | USDA_SR |
| 5789 | Fish, tuna, light, canned in water, drained, unsalted | Finfish and Shellfish Products | 1.53 mg | 8% | CNF |
| 5790 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 1.53 mg | 8% | CNF |
| 5791 | Chicken, broiler, meat, skin, giblets and neck, stewed | Poultry Products | 1.53 mg | 8% | CNF |
| 5792 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 1.52 mg | 8% | USDA_SR |
| 5793 | Salami, Italian, pork | Sausages and Luncheon Meats | 1.52 mg | 8% | USDA_SR |
| 5794 | Lamb, New Zealand, imported, chump, boneless, separable lean only, raw | Lamb, Veal, and Game Products | 1.52 mg | 8% | USDA_SR |
| 5795 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 1.52 mg | 8% | USDA_SR |
| 5796 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 1.52 mg | 8% | USDA_SR |
| 5797 | Lamb, New Zealand, imported, loin chop, separable lean only, raw | Lamb, Veal, and Game Products | 1.52 mg | 8% | USDA_SR |
| 5798 | Cookies, brownies, dry mix, sugar free | Baked Products | 1.52 mg | 8% | USDA_SR |
| 5799 | Cake, white, prepared from recipe without frosting | Baked Products | 1.52 mg | 8% | USDA_SR |
| 5800 | Turkey, Ground, cooked | Poultry Products | 1.52 mg | 8% | USDA_SR |
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.