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 3101–3150 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Pork, leg, butt portion, lean, roasted | Pork Products | 0.97 mg | 5% |
| 3102 | Pork, shoulder, picnic (arm), lean, braised | Pork Products | 0.97 mg | 5% |
| 3103 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 0.97 mg | 5% |
| 3104 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 0.97 mg | 5% |
| 3105 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 0.97 mg | 5% |
| 3106 | Fish, shad, American, raw | Finfish and Shellfish Products | 0.97 mg | 5% |
| 3107 | Fish, tuna, white, canned with water, drained, salted | Finfish and Shellfish Products | 0.97 mg | 5% |
| 3108 | Fish, tuna, white, canned with water, drained, unsalted | Finfish and Shellfish Products | 0.97 mg | 5% |
| 3109 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.97 mg | 5% |
| 3110 | Veal, rib, lean and fat, roasted | Lamb, Veal and Game | 0.97 mg | 5% |
| 3111 | Pork, loin, rib chop (rib end), bone-in, lean and fat, roasted | Pork Products | 0.96 mg | 5% |
| 3112 | Pork, loin, sirloin chop, bone-in, lean, roasted | Pork Products | 0.96 mg | 5% |
| 3113 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.96 mg | 5% |
| 3114 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.96 mg | 5% |
| 3115 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.96 mg | 5% |
| 3116 | Veal, rib, lean, roasted | Lamb, Veal and Game | 0.96 mg | 5% |
| 3117 | Sweets, syrups, malt | Sweets | 0.96 mg | 5% |
| 3118 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.96 mg | 5% |
| 3119 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougat | Sweets | 0.96 mg | 5% |
| 3120 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 0.96 mg | 5% |
| 3121 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.96 mg | 5% |
| 3122 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 0.96 mg | 5% |
| 3123 | Fast foods, entree, chicken, breaded and fried, wing, meat only, skin and breading removed | Fast Foods | 0.96 mg | 5% |
| 3124 | Wiener (frankfurter), Bavarian | Sausages and Luncheon meats | 0.96 mg | 5% |
| 3125 | Pork, cured, bacon, cooked, pan-fried | Pork Products | 0.95 mg | 5% |
| 3126 | Cheese, parmesan, low sodium | Dairy and Egg Products | 0.95 mg | 5% |
| 3127 | Wiener (frankfurter), regular, mixed meats | Sausages and Luncheon meats | 0.95 mg | 5% |
| 3128 | Cereal, hot, oats, Quick: Robin Hood, prepared, Robin Hood | Breakfast cereals | 0.95 mg | 5% |
| 3129 | Chicken patty, frozen, cooked | Poultry Products | 0.95 mg | 5% |
| 3130 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 3131 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 3132 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 0.95 mg | 5% |
| 3133 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 0.95 mg | 5% |
| 3134 | Ham, flaked, canned | Sausages and Luncheon meats | 0.95 mg | 5% |
| 3135 | Babyfood, snack, biscuit, rice | Babyfoods | 0.95 mg | 5% |
| 3136 | Turkey, tom, dark meat and skin, roasted | Poultry Products | 0.95 mg | 5% |
| 3137 | Pork, cured, ham, shoulder, arm picnic, lean and fat, roasted | Pork Products | 0.95 mg | 5% |
| 3138 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 3139 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 3140 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.95 mg | 5% |
| 3141 | Turkey, all classes, dark meat and skin, roasted | Poultry Products | 0.94 mg | 5% |
| 3142 | Turkey, broiler, dark meat and skin, roasted | Poultry Products | 0.94 mg | 5% |
| 3143 | Turkey, hen, dark meat and skin, roasted | Poultry Products | 0.94 mg | 5% |
| 3144 | Chicken, broiler, back, meat and skin, raw | Poultry Products | 0.94 mg | 5% |
| 3145 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 0.94 mg | 5% |
| 3146 | Grape, thompson seedless, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.94 mg | 5% |
| 3147 | Pork, loin, sirloin chop, bone-in, lean and fat, roasted | Pork Products | 0.94 mg | 5% |
| 3148 | Pork, cured, ham, whole, lean | Pork Products | 0.94 mg | 5% |
| 3149 | Pork, cured, breakfast strips, raw or unheated | Pork Products | 0.94 mg | 5% |
| 3150 | Ham, extra lean, canned | Sausages and Luncheon meats | 0.94 mg | 5% |
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.