Foods high in Iron (USDA Foundation)

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 101–150 of 374 foods

#	Food	Category	Per 100 g	% DV
101	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	2.34 mg	13%
102	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.34 mg	13%
103	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.34 mg	13%
104	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	2.34 mg	13%
105	Cookies, oatmeal, soft, with raisins	Baked Products	2.28 mg	13%
106	Tomatoes, crushed, canned	Vegetables and Vegetable Products	2.27 mg	13%
107	Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw	Beef Products	2.26 mg	13%
108	Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw	Beef Products	2.26 mg	13%
109	Nuts, walnuts, English, halves, raw	Nut and Seed Products	2.23 mg	12%
110	Sorghum flour, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	2.23 mg	12%
111	Beef, top sirloin steak, raw	Beef Products	2.22 mg	12%
112	Bison, ground, raw	Lamb, Veal, and Game Products	2.17 mg	12%
113	Beef, ground, 90% lean meat / 10% fat, raw	Beef Products	2.13 mg	12%
114	Beef, chuck, roast, boneless, choice, raw	Beef Products	2.06 mg	11%
115	Sorghum grain, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	2.04 mg	11%
116	Figs, dried, uncooked	Fruits and Fruit Juices	2.03 mg	11%
117	Figs, dried, uncooked	Fruits and Fruit Juices	2.03 mg	11%
118	Beef, ground, 80% lean meat / 20% fat, raw	Beef Products	1.97 mg	11%
119	Beef, round, top round, boneless, choice, raw	Beef Products	1.90 mg	11%
120	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Beef Products	1.90 mg	11%
121	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Beef Products	1.90 mg	11%
122	Nuts, macadamia nuts, raw	Nut and Seed Products	1.88 mg	10%
123	Peanut butter, creamy	Legumes and Legume Products	1.85 mg	10%
124	Beef, flank, steak, boneless, choice, raw	Beef Products	1.83 mg	10%
125	Egg, whole, raw, frozen, pasteurized	Dairy and Egg Products	1.77 mg	10%
126	Peanut butter, smooth style, with salt	Legumes and Legume Products	1.73 mg	10%
127	Corn flour, masa harina, white or yellow, dry, raw	Cereal Grains and Pasta	1.70 mg	9%
128	Beans, black, canned, sodium added, drained and rinsed	Legumes and Legume Products	1.69 mg	9%
129	Eggs, Grade A, Large, egg whole	Dairy and Egg Products	1.67 mg	9%
130	Fish, tuna, light, canned in water, drained solids	Finfish and Shellfish Products	1.67 mg	9%
131	Lamb, ground, raw	Lamb, Veal, and Game Products	1.64 mg	9%
132	Beef, ribeye, steak, boneless, choice, raw	Beef Products	1.64 mg	9%
133	Flour, chestnut	Nut and Seed Products	1.62 mg	9%
134	Beef, short loin (NY strip steak), raw	Beef Products	1.61 mg	9%
135	Kale, raw	Vegetables and Vegetable Products	1.60 mg	9%
136	Beans, navy, canned, sodium added, drained and rinsed	Legumes and Legume Products	1.60 mg	9%
137	Mustard, prepared, yellow	Spices and Herbs	1.59 mg	9%
138	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Poultry Products	1.56 mg	9%
139	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Poultry Products	1.56 mg	9%
140	Peanuts, raw	Legumes and Legume Products	1.55 mg	9%
141	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	1.55 mg	9%
142	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	1.55 mg	9%
143	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	1.55 mg	9%
144	Wild rice, dry, raw	Cereal Grains and Pasta	1.53 mg	8%
145	Flour, rice, brown	Cereal Grains and Pasta	1.50 mg	8%
146	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Restaurant Foods	1.46 mg	8%
147	Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed	Legumes and Legume Products	1.44 mg	8%
148	Beans, cannellini, canned, sodium added, drained and rinsed	Legumes and Legume Products	1.41 mg	8%
149	Arugula, baby, raw	Vegetables and Vegetable Products	1.39 mg	8%
150	Beans, great northern, canned, sodium added, drained and rinsed	Legumes and Legume Products	1.38 mg	8%

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Iron (USDA Foundation)

Turn these foods into a print-ready nutrition label.