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 251–300 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Babyfood, cereal, mixed, prepared with whole milk | Baby Foods | 10.43 mg | 58% |
| 252 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 10.40 mg | 58% |
| 253 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 10.36 mg | 58% |
| 254 | Chicken, broilers or fryers, giblets, cooked, fried | Poultry Products | 10.32 mg | 57% |
| 255 | SCHIFF,TIGER'S MILK BAR | Sweets | 10.28 mg | 57% |
| 256 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 10.20 mg | 57% |
| 257 | Lamb, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 10.20 mg | 57% |
| 258 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 10.13 mg | 56% |
| 259 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 10.13 mg | 56% |
| 260 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 10.07 mg | 56% |
| 261 | Mollusks, whelk, unspecified, cooked, moist heat | Finfish and Shellfish Products | 10.06 mg | 56% |
| 262 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 10.00 mg | 56% |
| 263 | Game meat, beaver, cooked, roasted | Lamb, Veal, and Game Products | 10.00 mg | 56% |
| 264 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 9.95 mg | 55% |
| 265 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 9.83 mg | 55% |
| 266 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 9.82 mg | 55% |
| 267 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 9.80 mg | 54% |
| 268 | Spices, poppy seed | Spices and Herbs | 9.76 mg | 54% |
| 269 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 9.73 mg | 54% |
| 270 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 9.73 mg | 54% |
| 271 | Spices, pepper, black | Spices and Herbs | 9.71 mg | 54% |
| 272 | Sausage, turkey, hot, smoked | Sausages and Luncheon Meats | 9.60 mg | 53% |
| 273 | Sausage, Italian, turkey, smoked | Sausages and Luncheon Meats | 9.60 mg | 53% |
| 274 | Gravy, instant turkey, dry | Soups, Sauces, and Gravies | 9.57 mg | 53% |
| 275 | Egg, yolk, dried | Dairy and Egg Products | 9.56 mg | 53% |
| 276 | Sea lion, Steller, meat with fat (Alaska Native) | American Indian/Alaska Native Foods | 9.55 mg | 53% |
| 277 | Mollusks, octopus, common, cooked, moist heat | Finfish and Shellfish Products | 9.54 mg | 53% |
| 278 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 9.50 mg | 53% |
| 279 | Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted | Baby Foods | 9.50 mg | 53% |
| 280 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 9.50 mg | 53% |
| 281 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder | Baby Foods | 9.50 mg | 53% |
| 282 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA | Baby Foods | 9.50 mg | 53% |
| 283 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 9.47 mg | 53% |
| 284 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 9.47 mg | 53% |
| 285 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 9.41 mg | 52% |
| 286 | Walrus, meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 9.40 mg | 52% |
| 287 | Walrus, meat and subcutaneous fat raw (Alaska Native) | American Indian/Alaska Native Foods | 9.40 mg | 52% |
| 288 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 9.35 mg | 52% |
| 289 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 9.33 mg | 52% |
| 290 | Veal, variety meats and by-products, spleen, raw | Lamb, Veal, and Game Products | 9.32 mg | 52% |
| 291 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 9.30 mg | 52% |
| 292 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 9.30 mg | 52% |
| 293 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA | Baby Foods | 9.30 mg | 52% |
| 294 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 9.30 mg | 52% |
| 295 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 9.26 mg | 51% |
| 296 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 9.26 mg | 51% |
| 297 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 9.26 mg | 51% |
| 298 | Soy flour, defatted | Legumes and Legume Products | 9.24 mg | 51% |
| 299 | Spices, mustard seed, ground | Spices and Herbs | 9.21 mg | 51% |
| 300 | Mollusks, oyster, eastern, wild, cooked, moist heat | Finfish and Shellfish Products | 9.21 mg | 51% |
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.