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 11451–11500 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11451	Grapes, american type (slip skin), raw	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11452	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11453	Crustaceans, lobster, northern, cooked, moist heat	Finfish and Shellfish Products	0.29 mg	2%	USDA_SR
11454	Fish, pollock, Alaska, cooked	Finfish and Shellfish Products	0.29 mg	2%	USDA_SR
11455	Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter	Fats and Oils	0.29 mg	2%	USDA_SR
11456	Ice cream, bar or stick, chocolate covered	Dairy and Egg Products	0.29 mg	2%	USDA_SR
11457	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11458	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11459	Figs, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11460	Figs, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11461	Cookies, butter, commercially prepared, unenriched	Baked Products	0.29 mg	2%	USDA_SR
11462	Babyfood, dinner, turkey and rice, strained	Baby Foods	0.29 mg	2%	USDA_SR
11463	Soup, tomato, canned, prepared with equal volume water, commercial	Soups, Sauces, and Gravies	0.29 mg	2%	USDA_SR
11464	Salad dressing, caesar, fat-free	Fats and Oils	0.29 mg	2%	USDA_SR
11465	Salad dressing, honey mustard, regular	Fats and Oils	0.29 mg	2%	USDA_SR
11466	Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.29 mg	2%	USDA_SR
11467	Vegetable juice cocktail, low sodium, canned	Vegetables and Vegetable Products	0.29 mg	2%	USDA_SR
11468	Nuts, ginkgo nuts, canned	Nut and Seed Products	0.29 mg	2%	USDA_SR
11469	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	0.29 mg	2%	USDA_SR
11470	Pears, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11471	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11472	Melon balls, frozen	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11473	CRACKER BARREL, coleslaw	Restaurant Foods	0.29 mg	2%	USDA_SR
11474	Puddings, chocolate, dry mix, instant, prepared with whole milk	Sweets	0.29 mg	2%	USDA_SR
11475	Pineapple, raw, all varieties	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11476	Peaches, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11477	Pie fillings, apple, canned	Sweets	0.29 mg	2%	USDA_SR
11478	Jackfruit, canned, syrup pack	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11479	Fruit cocktail, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11480	Rhubarb, frozen, uncooked	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
11481	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%	USDA_SR
11482	Restaurant, Latino, Arroz con grandules (rice and pigeonpeas)	Restaurant Foods	0.29 mg	2%	USDA_SR
11483	Fish, whitefish, mixed species, raw (Alaska Native)	American Indian/Alaska Native Foods	0.29 mg	2%	USDA_SR
11484	Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated	Sweets	0.29 mg	2%	USDA_SR
11485	Vegetable juice cocktail, canned, low sodium	Vegetables and Vegetable Products	0.29 mg	2%	CNF
11486	Soup, tomato, ready-to-serve	Soups, Sauces and Gravies	0.29 mg	2%	CNF
11487	Soup, cream, mushroom, canned, condensed, reduced fat	Soups, Sauces and Gravies	0.29 mg	2%	CNF
11488	Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added	Dairy and Egg Products	0.29 mg	2%	CNF
11489	Salad dressing, caesar, fat free	Fats and Oils	0.29 mg	2%	CNF
11490	Salad dressing, honey mustard, regular	Fats and Oils	0.29 mg	2%	CNF
11491	Dessert, frozen, ice cream bar or stick, chocolate covered	Sweets	0.29 mg	2%	CNF
11492	Cheese, processed product, mozzarella, fat free, slices	Dairy and Egg Products	0.29 mg	2%	CNF
11493	Yogourt, plain, rich/Mediterranean style (6-9% M.F.)	Dairy and Egg Products	0.29 mg	2%	CNF
11494	Papaya, canned, heavy syrup pack, drained	Fruits and fruit juices	0.29 mg	2%	CNF
11495	Turkey, all classes, breast, meat only, raw	Poultry Products	0.29 mg	2%	CNF
11496	Kiwi fruit, gold, raw	Fruits and fruit juices	0.29 mg	2%	CNF
11497	Grains, tapioca, pearl, cooked	Cereals, Grains and Pasta	0.29 mg	2%	CNF
11498	Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated	Sweets	0.29 mg	2%	CNF
11499	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%	CNF
11500	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained	Fruits and fruit juices	0.29 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.