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 1901–1950 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1901 | Bread, rice bran, gluten free | Baked Products | 3.61 mg | 20% | CNF |
| 1902 | Veal, lungs, braised | Lamb, Veal and Game | 3.61 mg | 20% | CNF |
| 1903 | Crackers, standard snack-type, regular, low salt | Baked Products | 3.60 mg | 20% | USDA_SR |
| 1904 | Ice cream cones, cake or wafer-type | Baked Products | 3.60 mg | 20% | USDA_SR |
| 1905 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 3.60 mg | 20% | USDA_SR |
| 1906 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 3.60 mg | 20% | USDA_SR |
| 1907 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 3.60 mg | 20% | USDA_SR |
| 1908 | Pancakes, plain, dry mix, complete (includes buttermilk) | Baked Products | 3.60 mg | 20% | USDA_SR |
| 1909 | Muffins, wheat bran, dry mix | Baked Products | 3.60 mg | 20% | USDA_SR |
| 1910 | Bread, wheat | Baked Products | 3.60 mg | 20% | USDA_SR |
| 1911 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.60 mg | 20% | USDA_SR |
| 1912 | Barley, hulled | Cereal Grains and Pasta | 3.60 mg | 20% | USDA_SR |
| 1913 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.60 mg | 20% | USDA_SR |
| 1914 | Wheat, hard red spring | Cereal Grains and Pasta | 3.60 mg | 20% | USDA_SR |
| 1915 | Syrup, Cane | Sweets | 3.60 mg | 20% | USDA_SR |
| 1916 | Sweets, syrups, cane | Sweets | 3.60 mg | 20% | CNF |
| 1917 | Game meat, native, bearded seal, blubber, raw | Lamb, Veal and Game | 3.60 mg | 20% | CNF |
| 1918 | Cereal, ready to eat, Muesli: organic, Jordans | Breakfast cereals | 3.60 mg | 20% | CNF |
| 1919 | Hot chocolate, cocoa, without sugar, mix, powder | Beverages | 3.60 mg | 20% | CNF |
| 1920 | Grains, barley, dry | Cereals, Grains and Pasta | 3.60 mg | 20% | CNF |
| 1921 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 3.60 mg | 20% | CNF |
| 1922 | Cracker, standard snack type, low sodium | Baked Products | 3.60 mg | 20% | CNF |
| 1923 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 3.60 mg | 20% | CNF |
| 1924 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 3.60 mg | 20% | CNF |
| 1925 | Ice cream cone, cake or wafer-type | Baked Products | 3.60 mg | 20% | CNF |
| 1926 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 3.60 mg | 20% | CNF |
| 1927 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.59 mg | 20% | USDA_SR |
| 1928 | Beef, hip, sirloin tip roast, boneless, lean, cooked, roasted | Beef Products | 3.59 mg | 20% | CNF |
| 1929 | Beef, chuck, cross rib roast, boneless, lean, cooked, braised | Beef Products | 3.59 mg | 20% | CNF |
| 1930 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 3.59 mg | 20% | CNF |
| 1931 | Crackers, milk | Baked Products | 3.58 mg | 20% | USDA_SR |
| 1932 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 3.58 mg | 20% | USDA_SR |
| 1933 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 3.58 mg | 20% | USDA_SR |
| 1934 | Cereal, ready to eat, Mesa Sunrise, Nature's Path | Breakfast cereals | 3.58 mg | 20% | CNF |
| 1935 | Beef, loin, tenderloin, roast, lean, cooked, roasted | Beef Products | 3.58 mg | 20% | CNF |
| 1936 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 3.58 mg | 20% | CNF |
| 1937 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 3.58 mg | 20% | CNF |
| 1938 | Cracker, milk | Baked Products | 3.58 mg | 20% | CNF |
| 1939 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 3.58 mg | 20% | CNF |
| 1940 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.57 mg | 20% | USDA_SR |
| 1941 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 3.57 mg | 20% | USDA_SR |
| 1942 | Cereals, WHEATENA, dry | Breakfast Cereals | 3.57 mg | 20% | USDA_SR |
| 1943 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.57 mg | 20% | USDA_SR |
| 1944 | Snacks, potato chips, fat free, salted | Snacks | 3.57 mg | 20% | USDA_SR |
| 1945 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 3.57 mg | 20% | USDA_SR |
| 1946 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.57 mg | 20% | USDA_SR |
| 1947 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.57 mg | 20% | USDA_SR |
| 1948 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 3.57 mg | 20% | USDA_SR |
| 1949 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 3.57 mg | 20% | CNF |
| 1950 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 3.57 mg | 20% | CNF |
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.