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 1651–1700 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1651 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 4.00 mg | 22% | CNF |
| 1652 | Grains, barley, malt, dry | Cereals, Grains and Pasta | 4.00 mg | 22% | CNF |
| 1653 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 4.00 mg | 22% | CNF |
| 1654 | English muffin, plain (also sourdough) | Baked Products | 4.00 mg | 22% | CNF |
| 1655 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 4.00 mg | 22% | CNF |
| 1656 | Bread, white, commercial, toasted | Baked Products | 4.00 mg | 22% | CNF |
| 1657 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% | CNF |
| 1658 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% | CNF |
| 1659 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 4.00 mg | 22% | CNF |
| 1660 | Flour, oat, whole grain | Cereal Grains and Pasta | 4.00 mg | 22% | USDA_FF |
| 1661 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt | Breakfast Cereals | 3.99 mg | 22% | USDA_SR |
| 1662 | Beef, loin, tenderloin, steak, lean, cooked, broiled | Beef Products | 3.99 mg | 22% | CNF |
| 1663 | Flour, cassava | Vegetables and Vegetable Products | 3.99 mg | 22% | USDA_FF |
| 1664 | Bagels, egg | Baked Products | 3.98 mg | 22% | USDA_SR |
| 1665 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 3.98 mg | 22% | CNF |
| 1666 | Bagel, egg | Baked Products | 3.98 mg | 22% | CNF |
| 1667 | Quail, meat and skin, raw | Poultry Products | 3.97 mg | 22% | USDA_SR |
| 1668 | Quail, meat and skin, raw | Poultry Products | 3.97 mg | 22% | CNF |
| 1669 | Game meat, elk, loin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 3.96 mg | 22% | USDA_SR |
| 1670 | Cereals, CREAM OF RICE, cooked with water, with salt | Breakfast Cereals | 3.96 mg | 22% | USDA_SR |
| 1671 | Game meat, elk, loin, separable lean only, cooked, broiled | Lamb, Veal and Game | 3.96 mg | 22% | CNF |
| 1672 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 3.95 mg | 22% | USDA_SR |
| 1673 | Rolls, hamburger or hotdog, mixed-grain | Baked Products | 3.95 mg | 22% | USDA_SR |
| 1674 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 3.95 mg | 22% | USDA_SR |
| 1675 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 3.95 mg | 22% | USDA_SR |
| 1676 | Roll, hamburger / hot dog, multigrain | Baked Products | 3.95 mg | 22% | CNF |
| 1677 | Soybeans, dry, roasted | Legumes and Legume Products | 3.95 mg | 22% | CNF |
| 1678 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 3.95 mg | 22% | CNF |
| 1679 | Pate, truffle flavor | Sausages and Luncheon Meats | 3.94 mg | 22% | USDA_SR |
| 1680 | Millet flour | Cereal Grains and Pasta | 3.94 mg | 22% | USDA_SR |
| 1681 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 3.94 mg | 22% | USDA_SR |
| 1682 | Gravy, pork, dry, powder | Soups, Sauces, and Gravies | 3.94 mg | 22% | USDA_SR |
| 1683 | Grains, millet, flour | Cereals, Grains and Pasta | 3.94 mg | 22% | CNF |
| 1684 | Gravy, pork, dehydrated | Soups, Sauces and Gravies | 3.94 mg | 22% | CNF |
| 1685 | Soup, ramen noodle, beef flavor, dry | Soups, Sauces, and Gravies | 3.93 mg | 22% | USDA_SR |
| 1686 | Carrot, dehydrated | Vegetables and Vegetable Products | 3.93 mg | 22% | USDA_SR |
| 1687 | Beef, hip, outside (bottom) round roast, boneless, lean, cooked, roasted | Beef Products | 3.93 mg | 22% | CNF |
| 1688 | Soup, ramen noodles, beef flavour, dry | Soups, Sauces and Gravies | 3.93 mg | 22% | CNF |
| 1689 | Carrot, dehydrated | Vegetables and Vegetable Products | 3.93 mg | 22% | CNF |
| 1690 | Bread, rice bran, toasted | Baked Products | 3.92 mg | 22% | USDA_SR |
| 1691 | Pretzels, soft, unsalted | Snacks | 3.92 mg | 22% | USDA_SR |
| 1692 | Nuts, pistachio nuts, raw | Nut and Seed Products | 3.92 mg | 22% | USDA_SR |
| 1693 | Pretzels, soft | Snacks | 3.92 mg | 22% | USDA_SR |
| 1694 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 3.92 mg | 22% | USDA_SR |
| 1695 | Snacks, pretzels, soft, unsalted | Snacks | 3.92 mg | 22% | CNF |
| 1696 | Snacks, pretzels, soft | Snacks | 3.92 mg | 22% | CNF |
| 1697 | Bread, rice bran, gluten free, toasted | Baked Products | 3.92 mg | 22% | CNF |
| 1698 | Nuts, pistachio nuts, raw | Nuts and Seeds | 3.92 mg | 22% | CNF |
| 1699 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 3.92 mg | 22% | CNF |
| 1700 | Peanuts, spanish, raw | Legumes and Legume Products | 3.91 mg | 22% | 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.