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 2651–2700 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2651 | Wild rice, raw | Cereal Grains and Pasta | 1.96 mg | 11% |
| 2652 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 1.96 mg | 11% |
| 2653 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.96 mg | 11% |
| 2654 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.96 mg | 11% |
| 2655 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 1.96 mg | 11% |
| 2656 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.96 mg | 11% |
| 2657 | Archway Home Style Cookies, Sugar Free Oatmeal | Baked Products | 1.96 mg | 11% |
| 2658 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 1.95 mg | 11% |
| 2659 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.95 mg | 11% |
| 2660 | Beef, New Zealand, imported, manufacturing beef, raw | Beef Products | 1.95 mg | 11% |
| 2661 | Beef, New Zealand, imported, oyster blade, separable lean only, raw | Beef Products | 1.95 mg | 11% |
| 2662 | Beef, New Zealand, imported, hind shin, separable lean and fat, raw | Beef Products | 1.95 mg | 11% |
| 2663 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 1.95 mg | 11% |
| 2664 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.95 mg | 11% |
| 2665 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thin crust | Fast Foods | 1.95 mg | 11% |
| 2666 | Turkey, fryer-roasters, meat and skin, cooked, roasted | Poultry Products | 1.95 mg | 11% |
| 2667 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.95 mg | 11% |
| 2668 | PIZZA HUT 12" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 1.95 mg | 11% |
| 2669 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 1.95 mg | 11% |
| 2670 | Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 1.95 mg | 11% |
| 2671 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 1.95 mg | 11% |
| 2672 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.94 mg | 11% |
| 2673 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.94 mg | 11% |
| 2674 | Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.94 mg | 11% |
| 2675 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.94 mg | 11% |
| 2676 | Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | Snacks | 1.94 mg | 11% |
| 2677 | ON THE BORDER, soft taco with ground beef, cheese and lettuce | Restaurant Foods | 1.94 mg | 11% |
| 2678 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 1.94 mg | 11% |
| 2679 | Beef, rib eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.94 mg | 11% |
| 2680 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.94 mg | 11% |
| 2681 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.94 mg | 11% |
| 2682 | Beef, ground, 80% lean meat / 20% fat, raw | Beef Products | 1.94 mg | 11% |
| 2683 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.94 mg | 11% |
| 2684 | Beef, New Zealand, imported, brisket point end, separable lean and fat, raw | Beef Products | 1.94 mg | 11% |
| 2685 | Lamb, Australian, imported, fresh, rack, roast, frenched, denuded, bone-in, separable lean only, trimmed to 0" fat, cooked, roasted | Lamb, Veal, and Game Products | 1.94 mg | 11% |
| 2686 | Muffins, corn, dry mix, prepared | Baked Products | 1.94 mg | 11% |
| 2687 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked | Lamb, Veal, and Game Products | 1.93 mg | 11% |
| 2688 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.93 mg | 11% |
| 2689 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.93 mg | 11% |
| 2690 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.93 mg | 11% |
| 2691 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.93 mg | 11% |
| 2692 | Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 1.93 mg | 11% |
| 2693 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, cooked, fast fried | Lamb, Veal, and Game Products | 1.93 mg | 11% |
| 2694 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 1.93 mg | 11% |
| 2695 | Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato | Fast Foods | 1.93 mg | 11% |
| 2696 | Pillsbury, Cinnamon Rolls with Icing, refrigerated dough | Baked Products | 1.93 mg | 11% |
| 2697 | Egg custards, dry mix | Sweets | 1.93 mg | 11% |
| 2698 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.93 mg | 11% |
| 2699 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 1.92 mg | 11% |
| 2700 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 1.92 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.