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 11651–11700 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11651	Tomato, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.27 mg	2%	CNF
11652	Potato, mashed, homemade, prepared with whole milk	Vegetables and Vegetable Products	0.27 mg	2%	CNF
11653	Cassava (manioc), raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
11654	Tangerine (mandarin), canned, juice pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%	CNF
11655	Peach, canned halves or slices, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%	CNF
11656	Peach, canned halves or slices, juice pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%	CNF
11657	Soup, onion, canned, condensed, water added	Soups, Sauces and Gravies	0.27 mg	2%	CNF
11658	Soup, cream, mushroom, canned, condensed, water added	Soups, Sauces and Gravies	0.27 mg	2%	CNF
11659	Soup, chicken noodle, canned, condensed, water added	Soups, Sauces and Gravies	0.27 mg	2%	CNF
11660	Turkey, tom, light meat only, raw	Poultry Products	0.27 mg	2%	CNF
11661	Turkey, tom, light meat and skin, raw	Poultry Products	0.27 mg	2%	CNF
11662	Lettuce, romaine, green, raw	Vegetables and Vegetable Products	0.27 mg	1%	USDA_FF
11663	Oat milk, unsweetened, plain, refrigerated	Beverages	0.26 mg	1%	USDA_FF
11664	Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate	Beverages	0.26 mg	1%	USDA_SR
11665	Soup, egg drop, Chinese restaurant	Soups, Sauces, and Gravies	0.26 mg	1%	USDA_SR
11666	Soup, cream of onion, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.26 mg	1%	USDA_SR
11667	Crustaceans, lobster, northern, raw	Finfish and Shellfish Products	0.26 mg	1%	USDA_SR
11668	Bananas, raw	Fruits and Fruit Juices	0.26 mg	1%	USDA_SR
11669	Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid	Fruits and Fruit Juices	0.26 mg	1%	USDA_SR
11670	Fish, surimi	Finfish and Shellfish Products	0.26 mg	1%	USDA_SR
11671	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	Beverages	0.26 mg	1%	USDA_SR
11672	Guavas, common, raw	Fruits and Fruit Juices	0.26 mg	1%	USDA_SR
11673	Grapes, muscadine, raw	Fruits and Fruit Juices	0.26 mg	1%	USDA_SR
11674	Soup, cream of celery, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.26 mg	1%	USDA_SR
11675	Soup, chicken broth, less/reduced sodium, ready to serve	Soups, Sauces, and Gravies	0.26 mg	1%	USDA_SR
11676	Babyfood, dinner, vegetables and noodles and turkey, junior	Baby Foods	0.26 mg	1%	USDA_SR
11677	Ice cream sandwich	Dairy and Egg Products	0.26 mg	1%	USDA_SR
11678	Babyfood, dessert, tropical fruit, junior	Baby Foods	0.26 mg	1%	USDA_SR
11679	Cheese food, pasteurized process, American, without added vitamin D	Dairy and Egg Products	0.26 mg	1%	USDA_SR
11680	Cream substitute, powdered	Dairy and Egg Products	0.26 mg	1%	USDA_SR
11681	Cheese food, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	0.26 mg	1%	USDA_SR
11682	Salad dressing, italian dressing, commercial, regular	Fats and Oils	0.26 mg	1%	USDA_SR
11683	Babyfood, fruit, applesauce and apricots, junior	Baby Foods	0.26 mg	1%	USDA_SR
11684	Tomatoes, red, ripe, canned, with green chilies	Vegetables and Vegetable Products	0.26 mg	1%	USDA_SR
11685	Potatoes, mashed, home-prepared, whole milk and margarine added	Vegetables and Vegetable Products	0.26 mg	1%	USDA_SR
11686	Onions, sweet, raw	Vegetables and Vegetable Products	0.26 mg	1%	USDA_SR
11687	Pear nectar, canned, without added ascorbic acid	Fruits and Fruit Juices	0.26 mg	1%	USDA_SR
11688	APPLEBEE'S, coleslaw	Restaurant Foods	0.26 mg	1%	USDA_SR
11689	Pickles, cucumber, dill, reduced sodium	Vegetables and Vegetable Products	0.26 mg	1%	USDA_SR
11690	Pickles, cucumber, dill or kosher dill	Vegetables and Vegetable Products	0.26 mg	1%	USDA_SR
11691	Potatoes, mashed, home-prepared, whole milk and butter added	Vegetables and Vegetable Products	0.26 mg	1%	USDA_SR
11692	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Fruits and Fruit Juices	0.26 mg	1%	USDA_SR
11693	Pear nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	0.26 mg	1%	USDA_SR
11694	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	0.26 mg	1%	USDA_SR
11695	Salad Dressing, coleslaw, reduced fat	Fats and Oils	0.26 mg	1%	USDA_SR
11696	Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free	Fats and Oils	0.26 mg	1%	USDA_SR
11697	Pork, fresh, separable fat, raw	Pork Products	0.26 mg	1%	USDA_SR
11698	Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid	Fruits and Fruit Juices	0.26 mg	1%	USDA_SR
11699	Dessert, frozen, ice cream sandwich	Sweets	0.26 mg	1%	CNF
11700	Dessert, pudding, rice, with raisins, homemade	Sweets	0.26 mg	1%	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.