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 6801–6850 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6801 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 6802 | Alcoholic beverages, wine, rose | Beverages | 0.20 mg | 1% |
| 6803 | Beverages, rice milk, unsweetened | Beverages | 0.20 mg | 1% |
| 6804 | Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 0.20 mg | 1% |
| 6805 | Cheese, fresh, queso fresco | Dairy and Egg Products | 0.20 mg | 1% |
| 6806 | Candies, NESTLE, BIT-O'-HONEY Candy Chews | Sweets | 0.20 mg | 1% |
| 6807 | Babyfood, mixed fruit yogurt, strained | Baby Foods | 0.20 mg | 1% |
| 6808 | Grapefruit juice, pink, raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 6809 | Cranberry sauce, whole, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.20 mg | 1% |
| 6810 | Babyfood, banana juice with low fat yogurt | Baby Foods | 0.20 mg | 1% |
| 6811 | Babyfood, mixed fruit juice with low fat yogurt | Baby Foods | 0.20 mg | 1% |
| 6812 | Babyfood, dessert, blueberry yogurt, strained | Baby Foods | 0.20 mg | 1% |
| 6813 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 0.20 mg | 1% |
| 6814 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 0.20 mg | 1% |
| 6815 | Puddings, coconut cream, dry mix, regular, prepared with whole milk | Sweets | 0.20 mg | 1% |
| 6816 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 0.20 mg | 1% |
| 6817 | Rice, white, short-grain, cooked, unenriched | Cereal Grains and Pasta | 0.20 mg | 1% |
| 6818 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 0.20 mg | 1% |
| 6819 | Stew/soup, caribou (Alaska Native) | American Indian/Alaska Native Foods | 0.20 mg | 1% |
| 6820 | Babyfood, juice, orange-carrot | Baby Foods | 0.20 mg | 1% |
| 6821 | Babyfood, dinner, chicken and rice | Baby Foods | 0.20 mg | 1% |
| 6822 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.20 mg | 1% |
| 6823 | Pitanga, (surinam-cherry), raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 6824 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 6825 | Puddings, coconut cream, dry mix, regular, prepared with 2% milk | Sweets | 0.20 mg | 1% |
| 6826 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 0.20 mg | 1% |
| 6827 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.20 mg | 1% |
| 6828 | Agutuk, fish with shortening (Alaskan ice cream) (Alaska Native) | American Indian/Alaska Native Foods | 0.20 mg | 1% |
| 6829 | Babyfood, carrots, toddler | Baby Foods | 0.20 mg | 1% |
| 6830 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 0.20 mg | 1% |
| 6831 | Tangerine juice, raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 6832 | Pears, canned, extra light syrup pack, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.20 mg | 1% |
| 6833 | Celery, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 6834 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 6835 | Watercress, raw | Vegetables and Vegetable Products | 0.20 mg | 1% |
| 6836 | Ice creams, vanilla, light | Sweets | 0.19 mg | 1% |
| 6837 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.19 mg | 1% |
| 6838 | Pears, raw, red anjou | Fruits and Fruit Juices | 0.19 mg | 1% |
| 6839 | Java-plum, (jambolan), raw | Fruits and Fruit Juices | 0.19 mg | 1% |
| 6840 | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 6841 | Ice creams, vanilla, light, no sugar added | Sweets | 0.19 mg | 1% |
| 6842 | Frozen novelties, fruit and juice bars | Sweets | 0.19 mg | 1% |
| 6843 | Jellies | Sweets | 0.19 mg | 1% |
| 6844 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 6845 | Apples, raw, without skin, cooked, boiled | Fruits and Fruit Juices | 0.19 mg | 1% |
| 6846 | Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.19 mg | 1% |
| 6847 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 0.19 mg | 1% |
| 6848 | Beverages, Lemonade, powder | Beverages | 0.19 mg | 1% |
| 6849 | Ice creams, BREYERS, No Sugar Added, Butter Pecan | Sweets | 0.19 mg | 1% |
| 6850 | Ice creams, BREYERS, No Sugar Added, French Vanilla | Sweets | 0.19 mg | 1% |
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.