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 3251–3300 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3251	Puff pastry, frozen, ready-to-bake	Baked Products	2.56 mg	14%	CNF
3252	Cookies, peanut butter sandwich, special dietary	Baked Products	2.55 mg	14%	USDA_SR
3253	Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.55 mg	14%	USDA_SR
3254	Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thick crust	Fast Foods	2.55 mg	14%	USDA_SR
3255	Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	2.55 mg	14%	USDA_SR
3256	Peanuts, virginia, raw	Legumes and Legume Products	2.55 mg	14%	USDA_SR
3257	Fast foods, miniature cinnamon rolls	Fast Foods	2.55 mg	14%	USDA_SR
3258	Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.55 mg	14%	USDA_SR
3259	Fast foods, hush puppies	Fast Foods	2.55 mg	14%	USDA_SR
3260	Desserts, rennin, chocolate, dry mix	Sweets	2.55 mg	14%	USDA_SR
3261	Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled	Beef Products	2.55 mg	14%	USDA_SR
3262	Beef, variety meats and by-products, brain, raw	Beef Products	2.55 mg	14%	USDA_SR
3263	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.55 mg	14%	CNF
3264	Granola bar, crunchy, fruit and/or nut	Baked Products	2.55 mg	14%	CNF
3265	Granola bar, crunchy, plain	Baked Products	2.55 mg	14%	CNF
3266	Fast foods, pizza, cheese and pepperoni, thick crust	Fast Foods	2.55 mg	14%	CNF
3267	Fast foods, Miniature cinnamon rolls	Fast Foods	2.55 mg	14%	CNF
3268	Fast foods, side dish, hush puppies	Fast Foods	2.55 mg	14%	CNF
3269	Dessert, rennin, chocolate, dry mix, unprepared	Sweets	2.55 mg	14%	CNF
3270	Peanuts, Virginia, raw	Legumes and Legume Products	2.55 mg	14%	CNF
3271	Beef, brain, raw	Beef Products	2.55 mg	14%	CNF
3272	Cake, shortcake, biscuit-type, prepared from recipe	Baked Products	2.54 mg	14%	USDA_SR
3273	Hummus, commercial	Legumes and Legume Products	2.54 mg	14%	USDA_SR
3274	Snack, Pretzel, hard chocolate coated	Snacks	2.54 mg	14%	USDA_SR
3275	Beef, New Zealand, imported, bolar blade, separable lean and fat, cooked, fast roasted	Beef Products	2.54 mg	14%	USDA_SR
3276	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	2.54 mg	14%	USDA_SR
3277	DOMINO'S 14" Pepperoni Pizza, Ultimate Deep Dish Crust	Fast Foods	2.54 mg	14%	USDA_SR
3278	Bread, cinnamon	Baked Products	2.54 mg	14%	USDA_SR
3279	Rye flour, medium	Cereal Grains and Pasta	2.54 mg	14%	USDA_SR
3280	Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled	Beef Products	2.54 mg	14%	USDA_SR
3281	Snacks, corn-based, extruded, cones, plain	Snacks	2.54 mg	14%	USDA_SR
3282	Snacks, pretzels, hard, chocolate coated	Snacks	2.54 mg	14%	CNF
3283	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.54 mg	14%	CNF
3284	Cake, shortcake, biscuit-type, homemade	Baked Products	2.54 mg	14%	CNF
3285	Snacks, corn-based, extruded, cones, plain	Snacks	2.54 mg	14%	CNF
3286	Flour, rye	Cereal Grains and Pasta	2.54 mg	14%	USDA_FF
3287	Millet, whole grain	Cereal Grains and Pasta	2.53 mg	14%	USDA_FF
3288	Beef, tenderloin steak, raw	Beef Products	2.53 mg	14%	USDA_FF
3289	Doughnuts, cake-type, plain (includes unsugared, old-fashioned)	Baked Products	2.53 mg	14%	USDA_SR
3290	English muffins, whole grain white	Baked Products	2.53 mg	14%	USDA_SR
3291	Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.53 mg	14%	USDA_SR
3292	Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.53 mg	14%	USDA_SR
3293	Cookies, marshmallow, chocolate-coated (includes marshmallow pies)	Baked Products	2.53 mg	14%	USDA_SR
3294	Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.53 mg	14%	USDA_SR
3295	Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean only, raw	Beef Products	2.53 mg	14%	USDA_SR
3296	Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	2.53 mg	14%	USDA_SR
3297	School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked	Fast Foods	2.53 mg	14%	USDA_SR
3298	Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.53 mg	14%	USDA_SR
3299	School Lunch, pizza, pepperoni topping, thick crust, whole grain, frozen, cooked	Fast Foods	2.53 mg	14%	USDA_SR
3300	Beef, brisket, whole, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.53 mg	14%	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.