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 1151–1200 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 3.24 mg | 18% |
| 1152 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 3.24 mg | 18% |
| 1153 | Potatoes, raw, skin | Vegetables and Vegetable Products | 3.24 mg | 18% |
| 1154 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.24 mg | 18% |
| 1155 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.24 mg | 18% |
| 1156 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 3.24 mg | 18% |
| 1157 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 3.24 mg | 18% |
| 1158 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 3.24 mg | 18% |
| 1159 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.24 mg | 18% |
| 1160 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 3.24 mg | 18% |
| 1161 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.23 mg | 18% |
| 1162 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.23 mg | 18% |
| 1163 | Beef, New Zealand, imported, flat, separable lean only, cooked, braised | Beef Products | 3.23 mg | 18% |
| 1164 | Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned | Beef Products | 3.23 mg | 18% |
| 1165 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.23 mg | 18% |
| 1166 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.23 mg | 18% |
| 1167 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.23 mg | 18% |
| 1168 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 3.22 mg | 18% |
| 1169 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 3.22 mg | 18% |
| 1170 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 3.22 mg | 18% |
| 1171 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.22 mg | 18% |
| 1172 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 3.22 mg | 18% |
| 1173 | Phyllo dough | Baked Products | 3.21 mg | 18% |
| 1174 | Game meat, moose, raw | Lamb, Veal, and Game Products | 3.21 mg | 18% |
| 1175 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.21 mg | 18% |
| 1176 | Wheat, soft red winter | Cereal Grains and Pasta | 3.21 mg | 18% |
| 1177 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 3.21 mg | 18% |
| 1178 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.21 mg | 18% |
| 1179 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.21 mg | 18% |
| 1180 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 1181 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.20 mg | 18% |
| 1182 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 3.20 mg | 18% |
| 1183 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.20 mg | 18% |
| 1184 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 3.20 mg | 18% |
| 1185 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 3.20 mg | 18% |
| 1186 | Game meat, rabbit, wild, raw | Lamb, Veal, and Game Products | 3.20 mg | 18% |
| 1187 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.20 mg | 18% |
| 1188 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 3.20 mg | 18% |
| 1189 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 1190 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 3.20 mg | 18% |
| 1191 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.19 mg | 18% |
| 1192 | Snacks, popcorn, air-popped | Snacks | 3.19 mg | 18% |
| 1193 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.19 mg | 18% |
| 1194 | Wheat, hard red winter | Cereal Grains and Pasta | 3.19 mg | 18% |
| 1195 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 3.19 mg | 18% |
| 1196 | Chicken, gizzard, all classes, cooked, simmered | Poultry Products | 3.19 mg | 18% |
| 1197 | Game meat, antelope, raw | Lamb, Veal, and Game Products | 3.19 mg | 18% |
| 1198 | Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.19 mg | 18% |
| 1199 | Bison, ground, grass-fed, cooked | Lamb, Veal, and Game Products | 3.19 mg | 18% |
| 1200 | Mollusks, abalone, mixed species, raw | Finfish and Shellfish Products | 3.19 mg | 18% |
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.