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 11351–11400 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11351	Cranberry juice cocktail, frozen concentrate	Beverages	0.30 mg	2%	USDA_SR
11352	Salad dressing, ranch dressing, regular	Fats and Oils	0.30 mg	2%	USDA_SR
11353	Babyfood, apples with ham, strained	Baby Foods	0.30 mg	2%	USDA_SR
11354	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
11355	Chicken breast, fat-free, mesquite flavor, sliced	Sausages and Luncheon Meats	0.30 mg	2%	USDA_SR
11356	Pie, blueberry, commercially prepared	Baked Products	0.30 mg	2%	USDA_SR
11357	Babyfood, fruit, bananas with tapioca, junior	Baby Foods	0.30 mg	2%	USDA_SR
11358	Babyfood, fruit, apricot with tapioca, strained	Baby Foods	0.30 mg	2%	USDA_SR
11359	Babyfood, dinner, macaroni and cheese, junior	Baby Foods	0.30 mg	2%	USDA_SR
11360	Mollusks, clam, mixed species, canned, liquid	Finfish and Shellfish Products	0.30 mg	2%	USDA_SR
11361	Beverages, chocolate-flavor beverage mix, powder, prepared with whole milk	Beverages	0.30 mg	2%	USDA_SR
11362	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
11363	Milk, buttermilk, dried	Dairy and Egg Products	0.30 mg	2%	USDA_SR
11364	Soup, broccoli cheese, canned, condensed, commercial	Soups, Sauces, and Gravies	0.30 mg	2%	USDA_SR
11365	Babyfood, juice, fruit punch, with calcium	Baby Foods	0.30 mg	2%	USDA_SR
11366	Babyfood, dessert, peach melba, junior	Baby Foods	0.30 mg	2%	USDA_SR
11367	Babyfood, fruit, bananas with apples and pears, strained	Baby Foods	0.30 mg	2%	USDA_SR
11368	Babyfood, fruit, applesauce and cherries, junior	Baby Foods	0.30 mg	2%	USDA_SR
11369	Babyfood, fruit, applesauce and cherries, strained	Baby Foods	0.30 mg	2%	USDA_SR
11370	Turnips, raw	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
11371	Onions, frozen, chopped, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
11372	Carrots, raw	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
11373	Frozen novelties, juice type, POPSICLE SCRIBBLERS	Sweets	0.30 mg	2%	USDA_SR
11374	Onions, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
11375	Peppers, sweet, green, sauteed	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
11376	Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
11377	Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
11378	Babyfood, fruit, tutti frutti, junior	Baby Foods	0.30 mg	2%	USDA_SR
11379	Babyfood, dessert, banana pudding, strained	Baby Foods	0.30 mg	2%	USDA_SR
11380	Huckleberries, raw (Alaska Native)	American Indian/Alaska Native Foods	0.30 mg	2%	USDA_SR
11381	Rennin, chocolate, dry mix, prepared with whole milk	Sweets	0.30 mg	2%	USDA_SR
11382	Mushrooms, maitake, raw	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
11383	Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
11384	Pomegranates, raw	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
11385	Mangosteen, canned, syrup pack	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
11386	Babyfood, juice, apple-sweet potato	Baby Foods	0.30 mg	2%	USDA_SR
11387	Restaurant, family style, coleslaw	Restaurant Foods	0.30 mg	2%	USDA_SR
11388	Agutuk, fish/berry with seal oil (Alaskan ice cream) (Alaska Native)	American Indian/Alaska Native Foods	0.30 mg	2%	USDA_SR
11389	Frozen yogurts, vanilla, soft-serve	Sweets	0.30 mg	2%	USDA_SR
11390	Rennin, chocolate, dry mix, prepared with 2% milk	Sweets	0.30 mg	2%	USDA_SR
11391	Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink	Beverages	0.30 mg	2%	USDA_SR
11392	Plantains, green, boiled	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
11393	Babyfood, grape juice, no sugar, canned	Baby Foods	0.30 mg	2%	USDA_SR
11394	Candies, hard	Sweets	0.30 mg	2%	USDA_SR
11395	Apricots, canned, heavy syrup, drained	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
11396	Prickly pears, raw	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
11397	Babyfood, banana no tapioca, strained	Baby Foods	0.30 mg	2%	USDA_SR
11398	Babyfood, dessert, jarred, blueberry, all stages	Babyfoods	0.30 mg	2%	CNF
11399	Soup, cream, asparagus, ready-to-serve	Soups, Sauces and Gravies	0.30 mg	2%	CNF
11400	Plant-based beverage, almond, enriched, sweetened, vanilla flavoured	Beverages	0.30 mg	2%	CNF

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.