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 2501–2550 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 2502 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 2503 | Lamb, Canadian, leg, whole, lean, raw | Lamb, Veal and Game | 1.33 mg | 7% |
| 2504 | Veal, grain-fed, loin chop, lean, raw | Lamb, Veal and Game | 1.33 mg | 7% |
| 2505 | Chicken, broiler, drumstick, meat, fried | Poultry Products | 1.32 mg | 7% |
| 2506 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.32 mg | 7% |
| 2507 | Pork, shoulder, whole, lean and fat, roasted | Pork Products | 1.32 mg | 7% |
| 2508 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 2509 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 2510 | Veal, leg (round), lean and fat, braised | Lamb, Veal and Game | 1.32 mg | 7% |
| 2511 | Veal, leg (round), lean, braised | Lamb, Veal and Game | 1.32 mg | 7% |
| 2512 | Candies, bars, Twix peanut butter cookie | Sweets | 1.32 mg | 7% |
| 2513 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 1.32 mg | 7% |
| 2514 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 2515 | Snacks, tortilla chips, plain, yellow corn | Snacks | 1.32 mg | 7% |
| 2516 | Club sandwich with fried chicken, bacon, tomato, cheese, lettuce and mayonnaise | Mixed Dishes | 1.32 mg | 7% |
| 2517 | Candies, milk chocolate coated peanuts | Sweets | 1.31 mg | 7% |
| 2518 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 1.31 mg | 7% |
| 2519 | Cake, yellow, light, dry mix, unprepared | Baked Products | 1.31 mg | 7% |
| 2520 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 1.31 mg | 7% |
| 2521 | Sausage, breakfast links or rounds, beef, cooked | Sausages and Luncheon meats | 1.31 mg | 7% |
| 2522 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 1.31 mg | 7% |
| 2523 | Mollusks, squid (calamari), mixed species, breaded and fried | Finfish and Shellfish Products | 1.31 mg | 7% |
| 2524 | Chicken, broiler, meat, skin, giblets and neck, raw | Poultry Products | 1.31 mg | 7% |
| 2525 | Chicken, broiler, dark meat and skin, stewed | Poultry Products | 1.31 mg | 7% |
| 2526 | Carissa (natalplum), raw | Fruits and fruit juices | 1.31 mg | 7% |
| 2527 | Peach, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 1.31 mg | 7% |
| 2528 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 1.31 mg | 7% |
| 2529 | Fish, tuna, bluefin, fresh, baked or broiled | Finfish and Shellfish Products | 1.31 mg | 7% |
| 2530 | Lamb, Canadian, loin, lean, raw | Lamb, Veal and Game | 1.31 mg | 7% |
| 2531 | Meat loaf with tomato sauce, mashed potatoes and peas | Mixed Dishes | 1.30 mg | 7% |
| 2532 | Cereal, hot, cream of rice, dry | Breakfast cereals | 1.30 mg | 7% |
| 2533 | Cherry, sour, red, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.30 mg | 7% |
| 2534 | Pork, loin, tenderloin, lean, roasted | Pork Products | 1.30 mg | 7% |
| 2535 | Pork, shoulder, butt, blade (boneless), lean, raw | Pork Products | 1.30 mg | 7% |
| 2536 | Cress, garden, raw | Vegetables and Vegetable Products | 1.30 mg | 7% |
| 2537 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 1.30 mg | 7% |
| 2538 | Fish, mullet (sucker), white, raw | Finfish and Shellfish Products | 1.30 mg | 7% |
| 2539 | Fish, pickerel, walleye-pickerel (yellow pike), raw | Finfish and Shellfish Products | 1.30 mg | 7% |
| 2540 | Okara | Legumes and Legume Products | 1.30 mg | 7% |
| 2541 | Lamb, Canadian, foreshank, lean, raw | Lamb, Veal and Game | 1.30 mg | 7% |
| 2542 | Lamb, New Zealand, rack - partly frenched, lean and fat, raw | Lamb, Veal and Game | 1.30 mg | 7% |
| 2543 | Veal, grain-fed, cutlets (inside top round), raw | Lamb, Veal and Game | 1.30 mg | 7% |
| 2544 | Veal, grain-fed, rib chop, lean, raw | Lamb, Veal and Game | 1.30 mg | 7% |
| 2545 | Muffin, blueberry, commercial | Baked Products | 1.30 mg | 7% |
| 2546 | Sweets, syrups, chocolate, fudge-type | Sweets | 1.30 mg | 7% |
| 2547 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 1.30 mg | 7% |
| 2548 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 1.30 mg | 7% |
| 2549 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 1.30 mg | 7% |
| 2550 | Tomato, crushed, canned | Vegetables and Vegetable Products | 1.30 mg | 7% |
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.