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 8701–8750 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8701 | Burdock root, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | CNF |
| 8702 | Pork, loin, centre cut (centre steak), boneless, lean, broiled | Pork Products | 0.80 mg | 4% | CNF |
| 8703 | Pork, loin, centre cut (centre steak), boneless, lean and fat, broiled | Pork Products | 0.80 mg | 4% | CNF |
| 8704 | Pork, loin, centre cut (centre chop), bone-in, lean, broiled | Pork Products | 0.80 mg | 4% | CNF |
| 8705 | Sapodilla, raw | Fruits and fruit juices | 0.80 mg | 4% | CNF |
| 8706 | Orange peel, raw | Fruits and fruit juices | 0.80 mg | 4% | CNF |
| 8707 | Orange, with peel, raw | Fruits and fruit juices | 0.80 mg | 4% | CNF |
| 8708 | Lemon peel, raw | Fruits and fruit juices | 0.80 mg | 4% | CNF |
| 8709 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 0.80 mg | 4% | CNF |
| 8710 | Salad dressing, french, commercial, regular | Fats and Oils | 0.80 mg | 4% | CNF |
| 8711 | Veal, leg (top round), separable lean and fat, raw | Lamb, Veal, and Game Products | 0.79 mg | 4% | USDA_SR |
| 8712 | Sandwich spread, pork, beef | Sausages and Luncheon Meats | 0.79 mg | 4% | USDA_SR |
| 8713 | Sauce, barbecue, KRAFT, original | Soups, Sauces, and Gravies | 0.79 mg | 4% | USDA_SR |
| 8714 | Pheasant, breast, meat only, raw | Poultry Products | 0.79 mg | 4% | USDA_SR |
| 8715 | Veal, breast, point half, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 0.79 mg | 4% | USDA_SR |
| 8716 | Ham, minced | Sausages and Luncheon Meats | 0.79 mg | 4% | USDA_SR |
| 8717 | Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved | Meals, Entrees, and Side Dishes | 0.79 mg | 4% | USDA_SR |
| 8718 | Soup, chili beef, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.79 mg | 4% | USDA_SR |
| 8719 | Soup, pea, green, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.79 mg | 4% | USDA_SR |
| 8720 | Veal, loin, chop, separable lean only, cooked, grilled | Lamb, Veal, and Game Products | 0.79 mg | 4% | USDA_SR |
| 8721 | MORI-NU, Tofu, silken, lite extra firm | Legumes and Legume Products | 0.79 mg | 4% | USDA_SR |
| 8722 | Soup, vegetable with beef broth, canned, condensed | Soups, Sauces, and Gravies | 0.79 mg | 4% | USDA_SR |
| 8723 | Chicken, broilers or fryers, light meat, meat and skin, raw | Poultry Products | 0.79 mg | 4% | USDA_SR |
| 8724 | KFC, Fried Chicken, EXTRA CRISPY, Wing, meat and skin with breading | Fast Foods | 0.79 mg | 4% | USDA_SR |
| 8725 | Nuts, acorns, raw | Nut and Seed Products | 0.79 mg | 4% | USDA_SR |
| 8726 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 0.79 mg | 4% | USDA_SR |
| 8727 | Restaurant, Italian, lasagna with meat | Restaurant Foods | 0.79 mg | 4% | USDA_SR |
| 8728 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 0.79 mg | 4% | USDA_SR |
| 8729 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 0.79 mg | 4% | USDA_SR |
| 8730 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 4% | USDA_SR |
| 8731 | T.G.I. FRIDAY'S, chicken fingers, from kids' menu | Restaurant Foods | 0.79 mg | 4% | USDA_SR |
| 8732 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 0.79 mg | 4% | USDA_SR |
| 8733 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 4% | USDA_SR |
| 8734 | DENNY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 0.79 mg | 4% | USDA_SR |
| 8735 | Fish, salmon, king (chinook), raw (Alaska Native) | American Indian/Alaska Native Foods | 0.79 mg | 4% | USDA_SR |
| 8736 | Pork, fresh, variety meats and by-products, tail, cooked, simmered | Pork Products | 0.79 mg | 4% | USDA_SR |
| 8737 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 0.79 mg | 4% | USDA_SR |
| 8738 | Pork, fresh, loin, whole, separable lean and fat, raw | Pork Products | 0.79 mg | 4% | USDA_SR |
| 8739 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 0.79 mg | 4% | USDA_SR |
| 8740 | Babyfood, dinner, jarred or frozen, beef with vegetables, all stages | Babyfoods | 0.79 mg | 4% | CNF |
| 8741 | Soup, split pea with ham, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.79 mg | 4% | CNF |
| 8742 | Sausage, Bratwurst, pork, raw | Sausages and Luncheon meats | 0.79 mg | 4% | CNF |
| 8743 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 0.79 mg | 4% | CNF |
| 8744 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 0.79 mg | 4% | CNF |
| 8745 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 8746 | Soup, pea, green, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.79 mg | 4% | CNF |
| 8747 | Tofu, silken, light, extra firm | Legumes and Legume Products | 0.79 mg | 4% | CNF |
| 8748 | Candies, bars, Butterfinger | Sweets | 0.79 mg | 4% | CNF |
| 8749 | Veal, leg (round), lean and fat, raw | Lamb, Veal and Game | 0.79 mg | 4% | CNF |
| 8750 | Nuts, acorns, raw | Nuts and Seeds | 0.79 mg | 4% | CNF |
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.