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 7301–7350 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7301 | Fish, bass, striped, cooked, dry heat | Finfish and Shellfish Products | 1.08 mg | 6% | USDA_SR |
| 7302 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.08 mg | 6% | USDA_SR |
| 7303 | Chicken, roasting, light meat, meat only, cooked, roasted | Poultry Products | 1.08 mg | 6% | USDA_SR |
| 7304 | Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted | Poultry Products | 1.08 mg | 6% | USDA_SR |
| 7305 | Turkey, skin from whole, (light and dark), with added solution, roasted | Poultry Products | 1.08 mg | 6% | USDA_SR |
| 7306 | Chicken, broilers or fryers, leg, meat only, cooked, roasted | Poultry Products | 1.08 mg | 6% | USDA_SR |
| 7307 | Babyfood, vegetables, green beans, junior | Baby Foods | 1.08 mg | 6% | USDA_SR |
| 7308 | Crustaceans, crab, blue, crab cakes, home recipe | Finfish and Shellfish Products | 1.08 mg | 6% | USDA_SR |
| 7309 | Cheesefurter, cheese smokie, pork, beef | Sausages and Luncheon Meats | 1.08 mg | 6% | USDA_SR |
| 7310 | Chicken, broilers or fryers, skin only, raw | Poultry Products | 1.08 mg | 6% | USDA_SR |
| 7311 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 1.08 mg | 6% | USDA_SR |
| 7312 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 1.08 mg | 6% | USDA_SR |
| 7313 | Couscous, dry | Cereal Grains and Pasta | 1.08 mg | 6% | USDA_SR |
| 7314 | Pork, cured, ham, rump, bone-in, separable lean only, unheated | Pork Products | 1.08 mg | 6% | USDA_SR |
| 7315 | Pork, cured, ham -- water added, slice, bone-in, separable lean only, unheated | Pork Products | 1.08 mg | 6% | USDA_SR |
| 7316 | Salad dressing, caesar dressing, regular | Fats and Oils | 1.08 mg | 6% | USDA_SR |
| 7317 | Beef, retail cuts, separable fat, cooked | Beef Products | 1.08 mg | 6% | USDA_SR |
| 7318 | Pork, cured, shoulder, arm picnic, separable lean only, roasted | Pork Products | 1.08 mg | 6% | USDA_SR |
| 7319 | Raspberries, puree, seedless | Fruits and Fruit Juices | 1.08 mg | 6% | USDA_SR |
| 7320 | Turkey, broiler, drumstick, meat and skin, roasted | Poultry Products | 1.08 mg | 6% | CNF |
| 7321 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 1.08 mg | 6% | CNF |
| 7322 | Pork, cured, ham, rump, bone-in, separable lean only, unheated | Pork Products | 1.08 mg | 6% | CNF |
| 7323 | Salad dressing, caesar dressing, regular | Fats and Oils | 1.08 mg | 6% | CNF |
| 7324 | Chicken nuggets, macaroni in cheese sauce, corn in a seasoned sauce and chocolate pudding, frozen | Mixed Dishes | 1.08 mg | 6% | CNF |
| 7325 | Fast foods, entree, chicken, breaded and fried, dark meat (drumstick or thigh) | Fast Foods | 1.08 mg | 6% | CNF |
| 7326 | Grains, couscous, dry | Cereals, Grains and Pasta | 1.08 mg | 6% | CNF |
| 7327 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 1.08 mg | 6% | CNF |
| 7328 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 1.08 mg | 6% | CNF |
| 7329 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 1.08 mg | 6% | CNF |
| 7330 | Fish, bass, striped, baked or broiled | Finfish and Shellfish Products | 1.08 mg | 6% | CNF |
| 7331 | Crustaceans, crab, blue, crab cakes, homemade | Finfish and Shellfish Products | 1.08 mg | 6% | CNF |
| 7332 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 1.08 mg | 6% | CNF |
| 7333 | Pork, cured, ham, shoulder, picnic, boneless, lean, unheated | Pork Products | 1.08 mg | 6% | CNF |
| 7334 | Pork, cured, ham, shoulder, arm picnic, lean, roasted | Pork Products | 1.08 mg | 6% | CNF |
| 7335 | Chicken, broiler, thigh, meat and skin, roasted | Poultry Products | 1.08 mg | 6% | CNF |
| 7336 | Chicken, broiler, skin only, raw | Poultry Products | 1.08 mg | 6% | CNF |
| 7337 | Turkey, all classes, ground, cooked | Poultry Products | 1.08 mg | 6% | CNF |
| 7338 | Chicken, roasting, light meat, roasted | Poultry Products | 1.08 mg | 6% | CNF |
| 7339 | Chicken, broiler, leg, meat, roasted | Poultry Products | 1.08 mg | 6% | CNF |
| 7340 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 1.07 mg | 6% | USDA_SR |
| 7341 | Peppered loaf, pork, beef | Sausages and Luncheon Meats | 1.07 mg | 6% | USDA_SR |
| 7342 | Turkey, dark meat, meat only, with added solution, cooked, roasted | Poultry Products | 1.07 mg | 6% | USDA_SR |
| 7343 | Lamb, New Zealand, imported, brains, raw | Lamb, Veal, and Game Products | 1.07 mg | 6% | USDA_SR |
| 7344 | Veal, variety meats and by-products, brain, cooked, pan-fried | Lamb, Veal, and Game Products | 1.07 mg | 6% | USDA_SR |
| 7345 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 1.07 mg | 6% | USDA_SR |
| 7346 | Chicken, dark meat, thigh, meat only, with added solution, cooked, braised | Poultry Products | 1.07 mg | 6% | USDA_SR |
| 7347 | Soup, lentil with ham, canned, ready-to-serve | Soups, Sauces, and Gravies | 1.07 mg | 6% | USDA_SR |
| 7348 | Chicken, broilers or fryers, rotisserie, original seasoning, drumstick, meat and skin, cooked | Poultry Products | 1.07 mg | 6% | USDA_SR |
| 7349 | Turkey, thigh, from whole bird, meat only, with added solution, roasted | Poultry Products | 1.07 mg | 6% | USDA_SR |
| 7350 | Turkey, drumstick, from whole bird, meat only, with added solution, roasted | Poultry Products | 1.07 mg | 6% | 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.