Foods high in Iron

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 2351–2400 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
2351	Bread, focaccia, Italian flatbread, plain	Baked Products	3.16 mg	18%	CNF
2352	Egg substitute, powder	Dairy and Egg Products	3.16 mg	18%	CNF
2353	Cracker, matzo, plain	Baked Products	3.16 mg	18%	CNF
2354	Bread, reduced-calorie, oat bran	Baked Products	3.15 mg	18%	USDA_SR
2355	Bread, raisin, enriched, toasted	Baked Products	3.15 mg	18%	USDA_SR
2356	Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	3.15 mg	18%	USDA_SR
2357	Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled	Beef Products	3.15 mg	18%	USDA_SR
2358	Mothbeans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	3.14 mg	17%	USDA_SR
2359	Mothbeans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	3.14 mg	17%	USDA_SR
2360	Fast foods, english muffin, with cheese and sausage	Fast Foods	3.14 mg	17%	USDA_SR
2361	Beef, cured, breakfast strips, cooked	Beef Products	3.14 mg	17%	USDA_SR
2362	Jute, potherb, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	3.14 mg	17%	USDA_SR
2363	Sorghum flour, whole-grain	Cereal Grains and Pasta	3.14 mg	17%	USDA_SR
2364	Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised	Beef Products	3.14 mg	17%	USDA_SR
2365	Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	3.14 mg	17%	USDA_SR
2366	Jute, potherb, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	3.14 mg	17%	USDA_SR
2367	Lima beans, immature seeds, raw	Vegetables and Vegetable Products	3.14 mg	17%	USDA_SR
2368	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	3.14 mg	17%	CNF
2369	Jute, potherb, boiled, drained, with salt	Vegetables and Vegetable Products	3.14 mg	17%	CNF
2370	Grains, sorghum, flour	Cereals, Grains and Pasta	3.14 mg	17%	CNF
2371	Beef, rib, rib eye roast, boneless, lean, cooked, roasted	Beef Products	3.14 mg	17%	CNF
2372	Fast foods, breakfast, english muffin with cheese and sausage	Fast Foods	3.14 mg	17%	CNF
2373	Moth beans, boiled, salted	Legumes and Legume Products	3.14 mg	17%	CNF
2374	Moth beans, boiled	Legumes and Legume Products	3.14 mg	17%	CNF
2375	Beverage mix, chocolate flavour, powder	Beverages	3.14 mg	17%	CNF
2376	Beef, cured, breakfast strips, cooked	Beef Products	3.14 mg	17%	CNF
2377	Jute, potherb, boiled, drained	Vegetables and Vegetable Products	3.14 mg	17%	CNF
2378	Beans, lima, raw	Vegetables and Vegetable Products	3.14 mg	17%	CNF
2379	Ostrich, top loin, raw	Poultry Products	3.13 mg	17%	USDA_SR
2380	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Baked Products	3.13 mg	17%	USDA_SR
2381	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Breakfast Cereals	3.13 mg	17%	USDA_SR
2382	Candies, semisweet chocolate, made with butter	Sweets	3.13 mg	17%	USDA_SR
2383	Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	3.13 mg	17%	USDA_SR
2384	Hearts of palm, canned	Vegetables and Vegetable Products	3.13 mg	17%	USDA_SR
2385	Candies, semisweet chocolate	Sweets	3.13 mg	17%	USDA_SR
2386	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	3.13 mg	17%	CNF
2387	Ostrich, top loin, raw	Poultry Products	3.13 mg	17%	CNF
2388	Candies, bars / chips, semisweet chocolate with butter	Sweets	3.13 mg	17%	CNF
2389	Sweets, chocolate, semisweet, made with butter	Sweets	3.13 mg	17%	CNF
2390	Candies, bars / chips, semisweet chocolate	Sweets	3.13 mg	17%	CNF
2391	Cookie, chocolate sandwich, cream filling, chocolate-coated	Baked Products	3.13 mg	17%	CNF
2392	Hearts of palm, canned	Vegetables and Vegetable Products	3.13 mg	17%	CNF
2393	Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	Beef Products	3.12 mg	17%	USDA_SR
2394	Ostrich, inside leg, cooked	Poultry Products	3.12 mg	17%	USDA_SR
2395	Bread, oat bran	Baked Products	3.12 mg	17%	USDA_SR
2396	Burrito, beef and bean, microwaved	Meals, Entrees, and Side Dishes	3.12 mg	17%	USDA_SR
2397	Nuts, walnuts, black, dried	Nut and Seed Products	3.12 mg	17%	USDA_SR
2398	Hazelnuts, beaked (Northern Plains Indians)	American Indian/Alaska Native Foods	3.12 mg	17%	USDA_SR
2399	Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted	Beef Products	3.12 mg	17%	USDA_SR
2400	Pasta mix, Italian four cheese lasagna, unprepared	Meals, Entrees, and Side Dishes	3.12 mg	17%	USDA_SR

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

Make a label

Foods high in Iron

Turn these foods into a print-ready nutrition label.