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 1201–1250 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.19 mg | 18% |
| 1202 | Bread, reduced-calorie, white | Baked Products | 3.19 mg | 18% |
| 1203 | Bread, white, prepared from recipe, made with nonfat dry milk | Baked Products | 3.18 mg | 18% |
| 1204 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.18 mg | 18% |
| 1205 | Beef, chuck, blade roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.18 mg | 18% |
| 1206 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 3.18 mg | 18% |
| 1207 | Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar | Sweets | 3.18 mg | 18% |
| 1208 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 3.18 mg | 18% |
| 1209 | Candies, MARS SNACKFOOD US, DOVE Dark Chocolate | Sweets | 3.18 mg | 18% |
| 1210 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 3.18 mg | 18% |
| 1211 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 3.17 mg | 18% |
| 1212 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 3.17 mg | 18% |
| 1213 | Basil, fresh | Spices and Herbs | 3.17 mg | 18% |
| 1214 | Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned | Beef Products | 3.17 mg | 18% |
| 1215 | Crackers, matzo, plain | Baked Products | 3.16 mg | 18% |
| 1216 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 3.16 mg | 18% |
| 1217 | Egg substitute, powder | Dairy and Egg Products | 3.16 mg | 18% |
| 1218 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 3.16 mg | 18% |
| 1219 | Focaccia, Italian flatbread, plain | Baked Products | 3.16 mg | 18% |
| 1220 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.16 mg | 18% |
| 1221 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 3.15 mg | 18% |
| 1222 | Bread, raisin, enriched, toasted | Baked Products | 3.15 mg | 18% |
| 1223 | Bread, reduced-calorie, oat bran | Baked Products | 3.15 mg | 18% |
| 1224 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.15 mg | 18% |
| 1225 | Beef, cured, breakfast strips, cooked | Beef Products | 3.14 mg | 17% |
| 1226 | Fast foods, english muffin, with cheese and sausage | Fast Foods | 3.14 mg | 17% |
| 1227 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.14 mg | 17% |
| 1228 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.14 mg | 17% |
| 1229 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.14 mg | 17% |
| 1230 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 3.14 mg | 17% |
| 1231 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 3.14 mg | 17% |
| 1232 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 3.14 mg | 17% |
| 1233 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.14 mg | 17% |
| 1234 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.14 mg | 17% |
| 1235 | Candies, semisweet chocolate, made with butter | Sweets | 3.13 mg | 17% |
| 1236 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 3.13 mg | 17% |
| 1237 | Candies, semisweet chocolate | Sweets | 3.13 mg | 17% |
| 1238 | Hearts of palm, canned | Vegetables and Vegetable Products | 3.13 mg | 17% |
| 1239 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 3.13 mg | 17% |
| 1240 | Ostrich, top loin, raw | Poultry Products | 3.13 mg | 17% |
| 1241 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry | Breakfast Cereals | 3.13 mg | 17% |
| 1242 | Nuts, walnuts, black, dried | Nut and Seed Products | 3.12 mg | 17% |
| 1243 | Burrito, beef and bean, microwaved | Meals, Entrees, and Side Dishes | 3.12 mg | 17% |
| 1244 | Bread, oat bran | Baked Products | 3.12 mg | 17% |
| 1245 | Ostrich, inside leg, cooked | Poultry Products | 3.12 mg | 17% |
| 1246 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.12 mg | 17% |
| 1247 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 3.12 mg | 17% |
| 1248 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 3.12 mg | 17% |
| 1249 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 3.12 mg | 17% |
| 1250 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 3.11 mg | 17% |
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.