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 651–700 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Chickpea flour (besan) | Legumes and Legume Products | 4.86 mg | 27% |
| 652 | Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 4.86 mg | 27% |
| 653 | Breakfast bar, corn flake crust with fruit | Snacks | 4.86 mg | 27% |
| 654 | Game meat, rabbit, wild, cooked, stewed | Lamb, Veal, and Game Products | 4.85 mg | 27% |
| 655 | Bread, crumbs, dry, grated, plain | Baked Products | 4.83 mg | 27% |
| 656 | Ostrich, inside strip, cooked | Poultry Products | 4.80 mg | 27% |
| 657 | Sausage, chicken, beef, pork, skinless, smoked | Sausages and Luncheon Meats | 4.80 mg | 27% |
| 658 | Owl, horned, flesh, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.80 mg | 27% |
| 659 | Caribou, hind quarter, meat, cooked (Alaska Native) | American Indian/Alaska Native Foods | 4.80 mg | 27% |
| 660 | Snacks, tortilla chips, low fat, made with olestra, nacho cheese | Snacks | 4.80 mg | 27% |
| 661 | Crackers, cheese, reduced fat | Baked Products | 4.80 mg | 27% |
| 662 | Crackers, cheese, low sodium | Baked Products | 4.77 mg | 26% |
| 663 | Jute, potherb, raw | Vegetables and Vegetable Products | 4.76 mg | 26% |
| 664 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 4.76 mg | 26% |
| 665 | Beverages, coffee, instant, with chicory | Beverages | 4.76 mg | 26% |
| 666 | Peanut flour, low fat | Legumes and Legume Products | 4.74 mg | 26% |
| 667 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 4.74 mg | 26% |
| 668 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 4.73 mg | 26% |
| 669 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 4.73 mg | 26% |
| 670 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 4.73 mg | 26% |
| 671 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 4.73 mg | 26% |
| 672 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 4.73 mg | 26% |
| 673 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 4.72 mg | 26% |
| 674 | Molasses | Sweets | 4.72 mg | 26% |
| 675 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 4.72 mg | 26% |
| 676 | Barley malt flour | Cereal Grains and Pasta | 4.71 mg | 26% |
| 677 | Squirrel, ground, meat (Alaska Native) | American Indian/Alaska Native Foods | 4.70 mg | 26% |
| 678 | Caribou, eye, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.70 mg | 26% |
| 679 | Cake, gingerbread, dry mix | Baked Products | 4.70 mg | 26% |
| 680 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 4.70 mg | 26% |
| 681 | Game meat, squirrel, raw | Lamb, Veal, and Game Products | 4.70 mg | 26% |
| 682 | Nuts, hazelnuts or filberts | Nut and Seed Products | 4.70 mg | 26% |
| 683 | Game meat, caribou, raw | Lamb, Veal, and Game Products | 4.69 mg | 26% |
| 684 | Pork, fresh, variety meats and by-products, heart, raw | Pork Products | 4.68 mg | 26% |
| 685 | Archway Home Style Cookies, Molasses | Baked Products | 4.68 mg | 26% |
| 686 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 4.67 mg | 26% |
| 687 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 4.65 mg | 26% |
| 688 | Crackers, matzo, whole-wheat | Baked Products | 4.65 mg | 26% |
| 689 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 4.65 mg | 26% |
| 690 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 4.65 mg | 26% |
| 691 | Game meat, opossum, cooked, roasted | Lamb, Veal, and Game Products | 4.64 mg | 26% |
| 692 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 4.64 mg | 26% |
| 693 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 4.64 mg | 26% |
| 694 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 4.64 mg | 26% |
| 695 | Cracker, meal | Baked Products | 4.64 mg | 26% |
| 696 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 4.64 mg | 26% |
| 697 | Fish, anchovy, european, canned in oil, drained solids | Finfish and Shellfish Products | 4.63 mg | 26% |
| 698 | Mollusks, oyster, eastern, wild, raw | Finfish and Shellfish Products | 4.61 mg | 26% |
| 699 | Seeds, breadnut tree seeds, dried | Nut and Seed Products | 4.60 mg | 26% |
| 700 | Lamb, variety meats and by-products, heart, raw | Lamb, Veal, and Game Products | 4.60 mg | 26% |
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.