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 1801–1850 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 2.03 mg | 11% |
| 1802 | Croissant, butter, commercial | Baked Products | 2.03 mg | 11% |
| 1803 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 2.02 mg | 11% |
| 1804 | Cream puff, homemade, shell only, includes eclair | Baked Products | 2.02 mg | 11% |
| 1805 | Snacks, tortilla chips, taco | Snacks | 2.02 mg | 11% |
| 1806 | Beef, hip, eye of round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 2.02 mg | 11% |
| 1807 | Beef, hip, eye of round roast, boneless, lean, cooked, roasted | Beef Products | 2.02 mg | 11% |
| 1808 | Beef, composite cuts, stewing beef, 0mm (0") trim, raw | Beef Products | 2.02 mg | 11% |
| 1809 | Butter tart, with raisins, homemade | Baked Products | 2.02 mg | 11% |
| 1810 | Chili without beans, canned | Mixed Dishes | 2.01 mg | 11% |
| 1811 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 2.01 mg | 11% |
| 1812 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 2.01 mg | 11% |
| 1813 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 2.00 mg | 11% |
| 1814 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 2.00 mg | 11% |
| 1815 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 2.00 mg | 11% |
| 1816 | Beans, adzuki, boiled | Legumes and Legume Products | 2.00 mg | 11% |
| 1817 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 2.00 mg | 11% |
| 1818 | Cookie, chocolate chip, refrigerated dough | Baked Products | 2.00 mg | 11% |
| 1819 | Cookie, graham cracker, chocolate-coated | Baked Products | 2.00 mg | 11% |
| 1820 | Beef, hip, rump roast, lean and fat, 3mm (1/8") trim, raw | Beef Products | 2.00 mg | 11% |
| 1821 | Cereal, ready to eat, Morning Crisp: four nut, Jordans | Breakfast cereals | 2.00 mg | 11% |
| 1822 | Meatless, fish sticks | Legumes and Legume Products | 2.00 mg | 11% |
| 1823 | Vegetarian fillets, meatless | Legumes and Legume Products | 2.00 mg | 11% |
| 1824 | Butter replacement, without fat, powder | Fats and Oils | 2.00 mg | 11% |
| 1825 | Game meat, native, ringed seal, blubber, raw | Lamb, Veal and Game | 2.00 mg | 11% |
| 1826 | Game meat, native, moose, bone marrow, cooked | Lamb, Veal and Game | 2.00 mg | 11% |
| 1827 | Fish, burbot (loche), native, liver, raw | Finfish and Shellfish Products | 2.00 mg | 11% |
| 1828 | Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 2.00 mg | 11% |
| 1829 | Muffin, blueberry, commercial, reduced fat | Baked Products | 2.00 mg | 11% |
| 1830 | Quinoa burger patty, frozen | Mixed Dishes | 2.00 mg | 11% |
| 1831 | Veal, foreshank, osso buco, lean and fat, braised | Lamb, Veal and Game | 2.00 mg | 11% |
| 1832 | Cookie, brownie, commercial, reduced fat | Baked Products | 1.99 mg | 11% |
| 1833 | Chicken, broiler, meat, skin, giblets and neck, flour coated, fried | Poultry Products | 1.99 mg | 11% |
| 1834 | Purslane, raw | Vegetables and Vegetable Products | 1.99 mg | 11% |
| 1835 | Beans, baked, homemade | Legumes and Legume Products | 1.99 mg | 11% |
| 1836 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 1.99 mg | 11% |
| 1837 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 1.98 mg | 11% |
| 1838 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 1.98 mg | 11% |
| 1839 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 1.98 mg | 11% |
| 1840 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 1.98 mg | 11% |
| 1841 | Grains, rice flour, brown | Cereals, Grains and Pasta | 1.98 mg | 11% |
| 1842 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with ham, condiments and vegetables | Fast Foods | 1.98 mg | 11% |
| 1843 | Egg substitute, liquid, fat free | Dairy and Egg Products | 1.98 mg | 11% |
| 1844 | Candies, fudge, chocolate with nuts, homemade | Sweets | 1.97 mg | 11% |
| 1845 | Chicken, wing, frozen, glazed, barbecue flavour, heated in conventional oven | Poultry Products | 1.97 mg | 11% |
| 1846 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments and vegetables | Fast Foods | 1.97 mg | 11% |
| 1847 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 1.97 mg | 11% |
| 1848 | Soup, bean with bacon, canned, condensed | Soups, Sauces and Gravies | 1.97 mg | 11% |
| 1849 | Pork, cured, breakfast strips, cooked | Pork Products | 1.97 mg | 11% |
| 1850 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 1.97 mg | 11% |
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.