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 1451–1500 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1451 | Spelt, uncooked | Cereal Grains and Pasta | 4.44 mg | 25% | USDA_SR |
| 1452 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 4.44 mg | 25% | CNF |
| 1453 | Ice cream cones, sugar, rolled-type | Baked Products | 4.43 mg | 25% | USDA_SR |
| 1454 | Quail, cooked, total edible | Poultry Products | 4.43 mg | 25% | USDA_SR |
| 1455 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 4.43 mg | 25% | USDA_SR |
| 1456 | Quail, cooked, total edible | Poultry Products | 4.43 mg | 25% | CNF |
| 1457 | Ice cream cone, sugar, rolled-type | Baked Products | 4.43 mg | 25% | CNF |
| 1458 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 4.42 mg | 25% | USDA_SR |
| 1459 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 4.42 mg | 25% | USDA_SR |
| 1460 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 4.42 mg | 25% | USDA_SR |
| 1461 | Beverages, coffee, instant, regular, half the caffeine | Beverages | 4.41 mg | 24% | USDA_SR |
| 1462 | Beverages, coffee, instant, regular, powder | Beverages | 4.41 mg | 24% | USDA_SR |
| 1463 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 4.41 mg | 24% | USDA_SR |
| 1464 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 4.41 mg | 24% | USDA_SR |
| 1465 | Coffee, instant, powder, half the caffeine | Beverages | 4.41 mg | 24% | CNF |
| 1466 | Coffee, instant, regular, powder | Beverages | 4.41 mg | 24% | CNF |
| 1467 | Crackers, wheat, low salt | Baked Products | 4.40 mg | 24% | USDA_SR |
| 1468 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 4.40 mg | 24% | CNF |
| 1469 | Beef, hip, outside (bottom) round steak, boneless, lean, cooked, braised | Beef Products | 4.40 mg | 24% | CNF |
| 1470 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 4.40 mg | 24% | CNF |
| 1471 | Spruce grouse, native, meat, cooked | Poultry Products | 4.40 mg | 24% | CNF |
| 1472 | Game meat, native, walrus, flippers, mattak, aged | Lamb, Veal and Game | 4.40 mg | 24% | CNF |
| 1473 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 4.40 mg | 24% | CNF |
| 1474 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 4.40 mg | 24% | CNF |
| 1475 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 4.40 mg | 24% | CNF |
| 1476 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 4.40 mg | 24% | CNF |
| 1477 | Cracker, wheat, low sodium | Baked Products | 4.40 mg | 24% | CNF |
| 1478 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 4.40 mg | 24% | CNF |
| 1479 | Beef, New Zealand, imported, variety meats and by-products, heart, raw | Beef Products | 4.38 mg | 24% | USDA_SR |
| 1480 | Ostrich, fan, raw | Poultry Products | 4.38 mg | 24% | USDA_SR |
| 1481 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 4.38 mg | 24% | USDA_SR |
| 1482 | Chocolate-flavored hazelnut spread | Sweets | 4.38 mg | 24% | USDA_SR |
| 1483 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 4.38 mg | 24% | CNF |
| 1484 | Ostrich, fan, raw | Poultry Products | 4.38 mg | 24% | CNF |
| 1485 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 4.38 mg | 24% | CNF |
| 1486 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 4.37 mg | 24% | USDA_FF |
| 1487 | Crackers, matzo, egg and onion | Baked Products | 4.37 mg | 24% | USDA_SR |
| 1488 | BURGER KING, WHOPPER, no cheese | Fast Foods | 4.37 mg | 24% | USDA_SR |
| 1489 | Cracker, matzo, egg and onion | Baked Products | 4.37 mg | 24% | CNF |
| 1490 | Lupins, mature seeds, raw | Legumes and Legume Products | 4.36 mg | 24% | USDA_SR |
| 1491 | Semolina, enriched | Cereal Grains and Pasta | 4.36 mg | 24% | USDA_SR |
| 1492 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 4.36 mg | 24% | USDA_SR |
| 1493 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 4.36 mg | 24% | USDA_SR |
| 1494 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 4.36 mg | 24% | USDA_SR |
| 1495 | Lupins, raw | Legumes and Legume Products | 4.36 mg | 24% | CNF |
| 1496 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 4.35 mg | 24% | USDA_SR |
| 1497 | Cereal, ready to eat, Flax Plus Maple Pecan Crunch, Nature's Path | Breakfast cereals | 4.35 mg | 24% | CNF |
| 1498 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 4.34 mg | 24% | USDA_FF |
| 1499 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 4.33 mg | 24% | USDA_SR |
| 1500 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 4.33 mg | 24% | USDA_SR |
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.