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 7001–7050 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 7001 | Cheese, swiss | Dairy and Egg Products | 0.13 mg | 1% |
| 7002 | Gravy, HEINZ Home Style, savory beef | Soups, Sauces, and Gravies | 0.13 mg | 1% |
| 7003 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 0.13 mg | 1% |
| 7004 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.13 mg | 1% |
| 7005 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 0.13 mg | 1% |
| 7006 | Vanilla extract, imitation, alcohol | Spices and Herbs | 0.13 mg | 1% |
| 7007 | Beverages, grape juice drink, canned | Beverages | 0.13 mg | 1% |
| 7008 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.13 mg | 1% |
| 7009 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie | Fats and Oils | 0.13 mg | 1% |
| 7010 | Oil, corn, peanut, and olive | Fats and Oils | 0.13 mg | 1% |
| 7011 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 0.13 mg | 1% |
| 7012 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium | Fruits and Fruit Juices | 0.13 mg | 1% |
| 7013 | Candies, jellybeans | Sweets | 0.13 mg | 1% |
| 7014 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 0.13 mg | 1% |
| 7015 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 0.13 mg | 1% |
| 7016 | Pork, bacon, rendered fat, cooked | Pork Products | 0.13 mg | 1% |
| 7017 | Gelatin desserts, dry mix | Sweets | 0.13 mg | 1% |
| 7018 | Pudding, lemon, dry mix, regular, prepared with sugar, egg yolk and water | Sweets | 0.13 mg | 1% |
| 7019 | Longans, raw | Fruits and Fruit Juices | 0.13 mg | 1% |
| 7020 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 0.13 mg | 1% |
| 7021 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 0.13 mg | 1% |
| 7022 | Frozen novelties, ice type, fruit, no sugar added | Sweets | 0.13 mg | 1% |
| 7023 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.13 mg | 1% |
| 7024 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 0.13 mg | 1% |
| 7025 | Onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.13 mg | 1% |
| 7026 | Alcoholic beverage, liqueur, coffee with cream, 34 proof | Beverages | 0.13 mg | 1% |
| 7027 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener | Dairy and Egg Products | 0.12 mg | 1% |
| 7028 | Vanilla extract | Spices and Herbs | 0.12 mg | 1% |
| 7029 | Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils | Fats and Oils | 0.12 mg | 1% |
| 7030 | Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick | Fats and Oils | 0.12 mg | 1% |
| 7031 | Apple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.12 mg | 1% |
| 7032 | Fish, wolffish, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 0.12 mg | 1% |
| 7033 | Grapefruit, raw, pink and red, Florida | Fruits and Fruit Juices | 0.12 mg | 1% |
| 7034 | Alcoholic beverage, distilled, rum, 80 proof | Beverages | 0.12 mg | 1% |
| 7035 | Puddings, tapioca, dry mix, with no added salt | Sweets | 0.12 mg | 1% |
| 7036 | Dessert topping, semi solid, frozen | Dairy and Egg Products | 0.12 mg | 1% |
| 7037 | Salad dressing, KRAFT MIRACLE WHIP FREE Nonfat Dressing | Fats and Oils | 0.12 mg | 1% |
| 7038 | Milk, indian buffalo, fluid | Dairy and Egg Products | 0.12 mg | 1% |
| 7039 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 0.12 mg | 1% |
| 7040 | Salad dressing, mayonnaise type, regular, with salt | Fats and Oils | 0.12 mg | 1% |
| 7041 | Salad dressing, mayonnaise-type, light | Fats and Oils | 0.12 mg | 1% |
| 7042 | Gravy, CAMPBELL'S, chicken | Soups, Sauces, and Gravies | 0.12 mg | 1% |
| 7043 | Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.12 mg | 1% |
| 7044 | Applesauce, canned, sweetened, without salt | Fruits and Fruit Juices | 0.12 mg | 1% |
| 7045 | Beverages, Eggnog-flavor mix, powder, prepared with whole milk | Beverages | 0.12 mg | 1% |
| 7046 | Beverages, OCEAN SPRAY, Cran Pomegranate | Beverages | 0.12 mg | 1% |
| 7047 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 0.12 mg | 1% |
| 7048 | Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy | Fats and Oils | 0.12 mg | 1% |
| 7049 | Salad dressing, blue or roquefort cheese dressing, fat-free | Fats and Oils | 0.12 mg | 1% |
| 7050 | Salad Dressing, mayonnaise-like, fat-free | Fats and Oils | 0.12 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.