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 9001–9050 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9001 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 9002 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried | Pork Products | 0.73 mg | 4% | USDA_SR |
| 9003 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.73 mg | 4% | USDA_SR |
| 9004 | Sausage, chorizo, raw | Sausages and Luncheon meats | 0.73 mg | 4% | CNF |
| 9005 | Shepherd's pie with corn | Mixed Dishes | 0.73 mg | 4% | CNF |
| 9006 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 9007 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 9008 | Fast foods, chicken tenders, breaded | Fast Foods | 0.73 mg | 4% | CNF |
| 9009 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 0.73 mg | 4% | CNF |
| 9010 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 9011 | Fast foods, side dish, potato salad | Fast Foods | 0.73 mg | 4% | CNF |
| 9012 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 9013 | Broccoli, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 9014 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 9015 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 9016 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 9017 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 9018 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% | CNF |
| 9019 | Pork, loin, rib steak (rib end), boneless, lean and fat, pan-fried | Pork Products | 0.73 mg | 4% | CNF |
| 9020 | Pork, loin, sirloin chop, bone-in, lean, braised | Pork Products | 0.73 mg | 4% | CNF |
| 9021 | Sausage, Bratwurst, pork, cooked | Sausages and Luncheon meats | 0.73 mg | 4% | CNF |
| 9022 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 0.73 mg | 4% | CNF |
| 9023 | Chicken, broiler, light meat, raw | Poultry Products | 0.73 mg | 4% | CNF |
| 9024 | Salad dressing, french, commercial, low calorie | Fats and Oils | 0.73 mg | 4% | CNF |
| 9025 | Swisswurst, pork and beef, with swiss cheese, smoked | Sausages and Luncheon Meats | 0.72 mg | 4% | USDA_SR |
| 9026 | Luncheon meat, pork, canned | Sausages and Luncheon Meats | 0.72 mg | 4% | USDA_SR |
| 9027 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 0.72 mg | 4% | USDA_SR |
| 9028 | Chicken, dark meat, drumstick, meat only, with added solution, raw | Poultry Products | 0.72 mg | 4% | USDA_SR |
| 9029 | Lamb, New Zealand, imported, Intermuscular fat, raw | Lamb, Veal, and Game Products | 0.72 mg | 4% | USDA_SR |
| 9030 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 0.72 mg | 4% | USDA_SR |
| 9031 | Snacks, yucca (cassava) chips, salted | Snacks | 0.72 mg | 4% | USDA_SR |
| 9032 | Vinegar, balsamic | Spices and Herbs | 0.72 mg | 4% | USDA_SR |
| 9033 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 0.72 mg | 4% | USDA_SR |
| 9034 | Bacon, turkey, low sodium | Sausages and Luncheon Meats | 0.72 mg | 4% | USDA_SR |
| 9035 | Cheese, monterey | Dairy and Egg Products | 0.72 mg | 4% | USDA_SR |
| 9036 | Fast Foods, Fried Chicken, Breast, meat and skin and breading | Fast Foods | 0.72 mg | 4% | USDA_SR |
| 9037 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 9038 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 9039 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 9040 | Potatoes, canned, solids and liquids | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 9041 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 9042 | Bacon bits, meatless | Legumes and Legume Products | 0.72 mg | 4% | USDA_SR |
| 9043 | Candies, MARS SNACKFOOD US, POP'ABLES SNICKERS Brand Bite Size Candies | Sweets | 0.72 mg | 4% | USDA_SR |
| 9044 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 0.72 mg | 4% | USDA_SR |
| 9045 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 9046 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 9047 | DENNY'S, chicken strips | Restaurant Foods | 0.72 mg | 4% | USDA_SR |
| 9048 | Potatoes, french fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 9049 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 0.72 mg | 4% | USDA_SR |
| 9050 | Puddings, coconut cream, dry mix, instant | Sweets | 0.72 mg | 4% | 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.