Foods high in Iron (USDA SR Legacy)

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 1701–1750 of 7,481 foods

#	Food	Category	Per 100 g	% DV
1701	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled	Beef Products	2.61 mg	14%
1702	Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.61 mg	14%
1703	Muffins, corn, prepared from recipe, made with low fat (2%) milk	Baked Products	2.61 mg	14%
1704	Buffalo, free range, top round steak, raw (Shoshone Bannock)	American Indian/Alaska Native Foods	2.61 mg	14%
1705	Corn, dried, yellow (Northern Plains Indians)	American Indian/Alaska Native Foods	2.61 mg	14%
1706	Nuts, mixed nuts, oil roasted, with peanuts, with salt added	Nut and Seed Products	2.61 mg	14%
1707	Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised	Beef Products	2.61 mg	14%
1708	Nuts, mixed nuts, oil roasted, with peanuts, lightly salted	Nut and Seed Products	2.61 mg	14%
1709	Beef, variety meats and by-products, pancreas, cooked, braised	Beef Products	2.61 mg	14%
1710	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Baked Products	2.60 mg	14%
1711	Fish, salmon, king, chinook, liver (Alaska Native)	American Indian/Alaska Native Foods	2.60 mg	14%
1712	Willow, young leaves, chopped (Alaska Native)	American Indian/Alaska Native Foods	2.60 mg	14%
1713	Nuts, formulated, wheat-based, all flavors except macadamia, without salt	Nut and Seed Products	2.60 mg	14%
1714	Puff pastry, frozen, ready-to-bake, baked	Baked Products	2.60 mg	14%
1715	Beef, New Zealand, imported, hind shin, separable lean and fat, cooked, braised	Beef Products	2.60 mg	14%
1716	Pillsbury, Buttermilk Biscuits, Artificial Flavor, refrigerated dough	Baked Products	2.60 mg	14%
1717	Game meat, bison, separable lean only, raw	Lamb, Veal, and Game Products	2.60 mg	14%
1718	Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled	Beef Products	2.60 mg	14%
1719	Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised	Lamb, Veal, and Game Products	2.60 mg	14%
1720	Game meat , bison, ground, raw	Lamb, Veal, and Game Products	2.60 mg	14%
1721	Cookies, peanut butter sandwich, regular	Baked Products	2.60 mg	14%
1722	Pie crust, standard-type, frozen, ready-to-bake, enriched	Baked Products	2.60 mg	14%
1723	School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Pepperoni Pizza 50/50 Cheese, frozen	Fast Foods	2.60 mg	14%
1724	Soup, cream of vegetable, dry, powder	Soups, Sauces, and Gravies	2.60 mg	14%
1725	Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	Beef Products	2.60 mg	14%
1726	Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted	Baby Foods	2.60 mg	14%
1727	Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled	Beef Products	2.59 mg	14%
1728	Crackers, multigrain	Baked Products	2.59 mg	14%
1729	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	2.59 mg	14%
1730	Fast foods, egg, scrambled	Fast Foods	2.59 mg	14%
1731	Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.59 mg	14%
1732	Rolls, hamburger, whole grain white, calcium-fortified	Baked Products	2.59 mg	14%
1733	Raisins, seeded	Fruits and Fruit Juices	2.59 mg	14%
1734	Triticale flour, whole-grain	Cereal Grains and Pasta	2.59 mg	14%
1735	Cookies, oatmeal, commercially prepared, regular	Baked Products	2.58 mg	14%
1736	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Breakfast Cereals	2.58 mg	14%
1737	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	2.58 mg	14%
1738	Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.58 mg	14%
1739	Beef, plate, outside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	2.58 mg	14%
1740	Beef, ground, 80% lean meat / 20% fat, loaf, cooked, baked	Beef Products	2.58 mg	14%
1741	Fast foods, cheeseburger; single, large patty; plain	Fast Foods	2.57 mg	14%
1742	Beet greens, raw	Vegetables and Vegetable Products	2.57 mg	14%
1743	Nuts, mixed nuts, oil roasted, without peanuts, without salt added	Nut and Seed Products	2.57 mg	14%
1744	Nuts, walnuts, dry roasted, with salt added	Nut and Seed Products	2.57 mg	14%
1745	Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled	Beef Products	2.57 mg	14%
1746	Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, select, cooked, broiled	Beef Products	2.57 mg	14%
1747	PIZZA HUT 14" Pepperoni Pizza, Pan Crust	Fast Foods	2.57 mg	14%
1748	Goose, domesticated, meat only, raw	Poultry Products	2.57 mg	14%
1749	Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked	Baked Products	2.57 mg	14%
1750	Pie crust, standard-type, prepared from recipe, unbaked	Baked Products	2.57 mg	14%

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

Make a label

Foods high in Iron (USDA SR Legacy)

Turn these foods into a print-ready nutrition label.