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 13301–13350 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
13301	Carbonated drinks, cola, decaffeinated	Beverages	0.02 mg	0%	CNF
13302	Carbonated drinks, cola with aspartame, decaffeinated	Beverages	0.02 mg	0%	CNF
13303	Dessert, pudding, vanilla, dry mix, instant, prepared with 2% milk	Sweets	0.02 mg	0%	CNF
13304	Dessert, gelatin dry mix, prepared with water	Sweets	0.02 mg	0%	CNF
13305	Dessert, pudding, banana, dry mix, regular, prepared with 2% milk	Sweets	0.02 mg	0%	CNF
13306	Candies, fudge, vanilla, homemade	Sweets	0.02 mg	0%	CNF
13307	Drink, orange flavour, vitamin C added, powder	Beverages	0.02 mg	0%	CNF
13308	Alcohol, cocktail, scotch and soda	Beverages	0.02 mg	0%	CNF
13309	Alcohol, beer, regular, (5% alcohol by volume)	Beverages	0.02 mg	0%	CNF
13310	Lemonade, pink, frozen concentrate, water added	Beverages	0.02 mg	0%	CNF
13311	Tea, instant, sweetened, lemon flavour, powder, water added	Beverages	0.02 mg	0%	CNF
13312	Tea, brewed	Beverages	0.02 mg	0%	CNF
13313	Alcohol, whisky (43% alcohol by volume)	Beverages	0.02 mg	0%	CNF
13314	Soup, broth, chicken, dehydrated, water added	Soups, Sauces and Gravies	0.02 mg	0%	CNF
13315	Soup, broth, beef, cubed, dehydrated, water added	Soups, Sauces and Gravies	0.02 mg	0%	CNF
13316	Soup, broth, beef, dehydrated, water added	Soups, Sauces and Gravies	0.02 mg	0%	CNF
13317	Butter, regular	Dairy and Egg Products	0.02 mg	0%	CNF
13318	Butter, unsalted	Dairy and Egg Products	0.02 mg	0%	CNF
13319	Milk, fluid, partly skimmed, 2% M.F.	Dairy and Egg Products	0.02 mg	0%	CNF
13320	Dessert topping (non dairy), pressurized	Dairy and Egg Products	0.02 mg	0%	CNF
13321	Grapefruit juice, red, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
13322	Apples, fuji, with skin, raw	Fruits and Fruit Juices	0.01 mg	0%	USDA_FF
13323	Buttermilk, low fat	Dairy and Egg Products	0.01 mg	0%	USDA_FF
13324	Beverages, tea, instant, unsweetened, prepared with water	Beverages	0.01 mg	0%	USDA_SR
13325	Beverages, lemonade-flavor drink, powder, prepared with water	Beverages	0.01 mg	0%	USDA_SR
13326	Lemonade, powder, prepared with water	Beverages	0.01 mg	0%	USDA_SR
13327	Beverages, carbonated, club soda	Beverages	0.01 mg	0%	USDA_SR
13328	Alcoholic beverage, distilled, vodka, 80 proof	Beverages	0.01 mg	0%	USDA_SR
13329	Alcoholic beverage, whiskey sour, canned	Beverages	0.01 mg	0%	USDA_SR
13330	Beverages, tea, black, brewed, prepared with distilled water	Beverages	0.01 mg	0%	USDA_SR
13331	Beverages, DANNON, water, bottled, non-carbonated, with Fluoride	Beverages	0.01 mg	0%	USDA_SR
13332	Beverages, water, bottled, POLAND SPRING	Beverages	0.01 mg	0%	USDA_SR
13333	Soup, stock, fish, home-prepared	Soups, Sauces, and Gravies	0.01 mg	0%	USDA_SR
13334	Margarine-like spread with yogurt, 70% fat, stick, with salt	Fats and Oils	0.01 mg	0%	USDA_SR
13335	Beverages, Horchata, as served in restaurant	Beverages	0.01 mg	0%	USDA_SR
13336	Beverages, cranberry-grape juice drink, bottled	Beverages	0.01 mg	0%	USDA_SR
13337	Beverages, coffee, brewed, prepared with tap water	Beverages	0.01 mg	0%	USDA_SR
13338	Beverages, carbonated, tonic water	Beverages	0.01 mg	0%	USDA_SR
13339	Salad dressing, mayonnaise, imitation, soybean without cholesterol	Fats and Oils	0.01 mg	0%	USDA_SR
13340	Oil, palm	Fats and Oils	0.01 mg	0%	USDA_SR
13341	Whipped cream substitute, dietetic, made from powdered mix	Dairy and Egg Products	0.01 mg	0%	USDA_SR
13342	Candies, taffy, prepared-from-recipe	Sweets	0.01 mg	0%	USDA_SR
13343	Candies, MARS SNACKFOOD US, STARBURST Sour Fruit Chews	Sweets	0.01 mg	0%	USDA_SR
13344	Candies, MARS SNACKFOOD US, STARBURST Fruit Chews, Fruit and Creme	Sweets	0.01 mg	0%	USDA_SR
13345	Gelatin desserts, dry mix, reduced calorie, with aspartame, prepared with water	Sweets	0.01 mg	0%	USDA_SR
13346	Candies, MARS SNACKFOOD US, STARBURST Fruit Chews, Original fruits	Sweets	0.01 mg	0%	USDA_SR
13347	Alcoholic beverage, daiquiri, canned	Beverages	0.01 mg	0%	USDA_SR
13348	Frostings, vanilla, creamy, dry mix, prepared with margarine	Sweets	0.01 mg	0%	USDA_SR
13349	Candies, MARS SNACKFOOD US, SKITTLES Sours Original	Sweets	0.01 mg	0%	USDA_SR
13350	Candies, MARS SNACKFOOD US, STARBURST Fruit Chews, Tropical fruits	Sweets	0.01 mg	0%	USDA_SR

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.