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 8451–8500 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8451 | Guinea hen, meat and skin, raw | Poultry Products | 0.84 mg | 5% | USDA_SR |
| 8452 | Fish, bass, striped, raw | Finfish and Shellfish Products | 0.84 mg | 5% | USDA_SR |
| 8453 | Cheese food, cold pack, American | Dairy and Egg Products | 0.84 mg | 5% | USDA_SR |
| 8454 | Ice creams, BREYERS, 98% Fat Free Chocolate | Sweets | 0.84 mg | 5% | USDA_SR |
| 8455 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_SR |
| 8456 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_SR |
| 8457 | Candies, HERSHEY, KIT KAT BIG KAT Bar | Sweets | 0.84 mg | 5% | USDA_SR |
| 8458 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_SR |
| 8459 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_SR |
| 8460 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_SR |
| 8461 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_SR |
| 8462 | Pork, Leg Cap Steak, boneless, separable lean and fat, raw | Pork Products | 0.84 mg | 5% | USDA_SR |
| 8463 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.84 mg | 5% | USDA_SR |
| 8464 | APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu | Restaurant Foods | 0.84 mg | 5% | USDA_SR |
| 8465 | Sesbania flower, raw | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_SR |
| 8466 | Pork loin, fresh, backribs, bone-in, raw, lean only | Pork Products | 0.84 mg | 5% | USDA_SR |
| 8467 | Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 0.84 mg | 5% | USDA_SR |
| 8468 | Pork, cured, ham with natural juices, spiral slice, meat only, boneless, separable lean only, heated, roasted | Pork Products | 0.84 mg | 5% | USDA_SR |
| 8469 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan-fried | Pork Products | 0.84 mg | 5% | USDA_SR |
| 8470 | Pork, fresh, loin, whole, separable lean only, raw | Pork Products | 0.84 mg | 5% | USDA_SR |
| 8471 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.84 mg | 5% | USDA_SR |
| 8472 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 0.84 mg | 5% | USDA_SR |
| 8473 | Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 0.84 mg | 5% | USDA_SR |
| 8474 | Sausage, breakfast links or rounds, turkey, cooked | Sausages and Luncheon meats | 0.84 mg | 5% | CNF |
| 8475 | Chicken tenders, breaded, frozen, prepared | Mixed Dishes | 0.84 mg | 5% | CNF |
| 8476 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% | CNF |
| 8477 | Dessert, frozen, ice cream, chocolate, low fat | Sweets | 0.84 mg | 5% | CNF |
| 8478 | Candies, bars, KIT KAT BIG KAT | Sweets | 0.84 mg | 5% | CNF |
| 8479 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 0.84 mg | 5% | CNF |
| 8480 | Veal, loin, lean and fat, raw | Lamb, Veal and Game | 0.84 mg | 5% | CNF |
| 8481 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, unsalted | Finfish and Shellfish Products | 0.84 mg | 5% | CNF |
| 8482 | Crustaceans, crayfish, mixed species, wild, raw | Finfish and Shellfish Products | 0.84 mg | 5% | CNF |
| 8483 | Fish, shark (dogfish), mixed species, raw | Finfish and Shellfish Products | 0.84 mg | 5% | CNF |
| 8484 | Fish, fish sticks, frozen, prepared | Finfish and Shellfish Products | 0.84 mg | 5% | CNF |
| 8485 | Fish, bass, striped, raw | Finfish and Shellfish Products | 0.84 mg | 5% | CNF |
| 8486 | Sesbania flowers, raw | Vegetables and Vegetable Products | 0.84 mg | 5% | CNF |
| 8487 | Potato, whole, frozen, boiled, drained | Vegetables and Vegetable Products | 0.84 mg | 5% | CNF |
| 8488 | Pork, loin, whole, lean, raw | Pork Products | 0.84 mg | 5% | CNF |
| 8489 | Plum, canned, purple, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.84 mg | 5% | CNF |
| 8490 | Cereal, hot, cream of wheat, regular, prepared | Breakfast cereals | 0.84 mg | 5% | CNF |
| 8491 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 0.84 mg | 5% | CNF |
| 8492 | Guinea, meat and skin, raw | Poultry Products | 0.84 mg | 5% | CNF |
| 8493 | Chicken, broiler, wing, meat and skin, roasted | Poultry Products | 0.84 mg | 5% | CNF |
| 8494 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 0.84 mg | 5% | CNF |
| 8495 | Turkey, dark meat from whole, meat and skin, with added solution, raw | Poultry Products | 0.83 mg | 5% | USDA_SR |
| 8496 | Veal, breast, whole, boneless, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 0.83 mg | 5% | USDA_SR |
| 8497 | Fish, ling, cooked, dry heat | Finfish and Shellfish Products | 0.83 mg | 5% | USDA_SR |
| 8498 | Crustaceans, crayfish, mixed species, wild, cooked, moist heat | Finfish and Shellfish Products | 0.83 mg | 5% | USDA_SR |
| 8499 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 0.83 mg | 5% | USDA_SR |
| 8500 | Veal, composite of trimmed retail cuts, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.83 mg | 5% | 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.