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 11901–11950 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 11901 | Fish, pollock, raw | Finfish and Shellfish Products | 0.22 mg | 1% | USDA_FF |
| 11902 | Fish, pollock, Alaska, raw (may contain additives to retain moisture) | Finfish and Shellfish Products | 0.22 mg | 1% | USDA_SR |
| 11903 | Fish, ocean perch, Atlantic, raw | Finfish and Shellfish Products | 0.22 mg | 1% | USDA_SR |
| 11904 | Soup, beef broth, bouillon, consomme, prepared with equal volume water | Soups, Sauces, and Gravies | 0.22 mg | 1% | USDA_SR |
| 11905 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 0.22 mg | 1% | USDA_SR |
| 11906 | Babyfood, fruit, applesauce, strained | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 11907 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 0.22 mg | 1% | USDA_SR |
| 11908 | Guavas, strawberry, raw | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 11909 | Soup, cream of shrimp, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 0.22 mg | 1% | USDA_SR |
| 11910 | Soup, cream of potato, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.22 mg | 1% | USDA_SR |
| 11911 | Babyfood, fruit, applesauce, junior | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 11912 | Babyfood, dessert, custard pudding, vanilla, junior | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 11913 | Babyfood, fruit, apple and raspberry, junior | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 11914 | Babyfood, fruit, apple and raspberry, strained | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 11915 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 0.22 mg | 1% | USDA_SR |
| 11916 | Babyfood, dessert, fruit dessert, without ascorbic acid, strained | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 11917 | Babyfood, fruit, plums with tapioca, without ascorbic acid, junior | Baby Foods | 0.22 mg | 1% | USDA_SR |
| 11918 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 0.22 mg | 1% | USDA_SR |
| 11919 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 11920 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 11921 | Fast foods, coleslaw | Fast Foods | 0.22 mg | 1% | USDA_SR |
| 11922 | Pears, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 11923 | Toppings, marshmallow cream | Sweets | 0.22 mg | 1% | USDA_SR |
| 11924 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 11925 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 11926 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 11927 | Pears, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 11928 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 0.22 mg | 1% | USDA_SR |
| 11929 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 11930 | Rhubarb, raw | Fruits and Fruit Juices | 0.22 mg | 1% | USDA_SR |
| 11931 | Candies, fudge, peanut butter, prepared-from-recipe | Sweets | 0.22 mg | 1% | USDA_SR |
| 11932 | Plant-based beverage, cashew, enriched, sweetened | Beverages | 0.22 mg | 1% | CNF |
| 11933 | Soup, cream, celery, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.22 mg | 1% | CNF |
| 11934 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 11935 | Sushi with vegetables, without fish | Mixed Dishes | 0.22 mg | 1% | CNF |
| 11936 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 11937 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 11938 | Candies, fudge, peanut butter, homemade | Sweets | 0.22 mg | 1% | CNF |
| 11939 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 0.22 mg | 1% | CNF |
| 11940 | Soup, cream, potato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.22 mg | 1% | CNF |
| 11941 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 11942 | Fast foods, side dish, coleslaw | Fast Foods | 0.22 mg | 1% | CNF |
| 11943 | Sweets, topping, marshmallow cream | Sweets | 0.22 mg | 1% | CNF |
| 11944 | Fish, pollock, (alaska), raw | Finfish and Shellfish Products | 0.22 mg | 1% | CNF |
| 11945 | Fish, ocean perch, Atlantic, raw | Finfish and Shellfish Products | 0.22 mg | 1% | CNF |
| 11946 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 1% | CNF |
| 11947 | Rhubarb, raw | Fruits and fruit juices | 0.22 mg | 1% | CNF |
| 11948 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.22 mg | 1% | CNF |
| 11949 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.22 mg | 1% | CNF |
| 11950 | Guava, strawberry, raw | Fruits and fruit juices | 0.22 mg | 1% | CNF |
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.