Foods high in Iron

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 10601–10650 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10601	Candies, Rolo Caramels in milk chocolate	Sweets	0.42 mg	2%	CNF
10602	Strudel, apple	Baked Products	0.42 mg	2%	CNF
10603	Fish, hake (whiting), mixed species, baked or broiled	Finfish and Shellfish Products	0.42 mg	2%	CNF
10604	Fish, salmon, sockeye (red), raw	Finfish and Shellfish Products	0.42 mg	2%	CNF
10605	Celery, boiled, drained, with salt	Vegetables and Vegetable Products	0.42 mg	2%	CNF
10606	Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared	Vegetables and Vegetable Products	0.42 mg	2%	CNF
10607	Corn, sweet, canned, vacuum pack, niblets	Vegetables and Vegetable Products	0.42 mg	2%	CNF
10608	Celery, boiled, drained	Vegetables and Vegetable Products	0.42 mg	2%	CNF
10609	Cauliflower, raw	Vegetables and Vegetable Products	0.42 mg	2%	CNF
10610	Pork, jowl, raw	Pork Products	0.42 mg	2%	CNF
10611	Raspberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.42 mg	2%	CNF
10612	Deli-meat, turkey breast, cooked, sliced	Sausages and Luncheon meats	0.42 mg	2%	CNF
10613	Turkey, tom, meat only, raw	Poultry Products	0.42 mg	2%	CNF
10614	Turkey, hen, meat and skin, raw	Poultry Products	0.42 mg	2%	CNF
10615	Turkey, broiler, meat and skin, raw	Poultry Products	0.42 mg	2%	CNF
10616	Turkey, all classes, meat and skin, raw	Poultry Products	0.42 mg	2%	CNF
10617	Cheese, cheddar or colby type, low fat (7% M.F.)	Dairy and Egg Products	0.42 mg	2%	CNF
10618	Hot chocolate, cocoa, homemade, prepared with 2% milk	Beverages	0.42 mg	2%	CNF
10619	Soup, oyster stew, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.41 mg	2%	USDA_SR
10620	Turkey, retail parts, breast, meat only, with added solution, raw	Poultry Products	0.41 mg	2%	USDA_SR
10621	Fish, spot, cooked, dry heat	Finfish and Shellfish Products	0.41 mg	2%	USDA_SR
10622	Fish, lingcod, cooked, dry heat	Finfish and Shellfish Products	0.41 mg	2%	USDA_SR
10623	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
10624	Babyfood, dinner, turkey and rice, junior	Baby Foods	0.41 mg	2%	USDA_SR
10625	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
10626	Babyfood, vegetables, mix vegetables junior	Baby Foods	0.41 mg	2%	USDA_SR
10627	Babyfood, dinner, beef noodle, strained	Baby Foods	0.41 mg	2%	USDA_SR
10628	Fish, monkfish, cooked, dry heat	Finfish and Shellfish Products	0.41 mg	2%	USDA_SR
10629	Fish, milkfish, cooked, dry heat	Finfish and Shellfish Products	0.41 mg	2%	USDA_SR
10630	Soup, chicken broth, canned, condensed	Soups, Sauces, and Gravies	0.41 mg	2%	USDA_SR
10631	Cheese, muenster	Dairy and Egg Products	0.41 mg	2%	USDA_SR
10632	Salad dressing, honey mustard dressing, reduced calorie	Fats and Oils	0.41 mg	2%	USDA_SR
10633	Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar	Sweets	0.41 mg	2%	USDA_SR
10634	Potatoes, microwaved, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10635	Beets, pickled, canned, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10636	Potatoes, microwaved, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10637	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10638	Taro, shoots, cooked, with salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10639	Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10640	Taro shoots, cooked, without salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10641	Lettuce, iceberg (includes crisphead types), raw	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10642	Mushrooms, shiitake, raw	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10643	Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, raw	Pork Products	0.41 mg	2%	USDA_SR
10644	Cheese, muenster, low fat	Dairy and Egg Products	0.41 mg	2%	USDA_SR
10645	DENNY'S, fish fillet, battered or breaded, fried	Restaurant Foods	0.41 mg	2%	USDA_SR
10646	Corn, sweet, white, frozen, kernels cut off cob, unprepared	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10647	Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10648	Cauliflower, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
10649	Prunes, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
10650	Strawberries, raw	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Iron

Turn these foods into a print-ready nutrition label.