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 3301–3350 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 1.58 mg | 9% |
| 3302 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.58 mg | 9% |
| 3303 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.58 mg | 9% |
| 3304 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 1.58 mg | 9% |
| 3305 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 1.58 mg | 9% |
| 3306 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.58 mg | 9% |
| 3307 | Tapioca, pearl, dry | Cereal Grains and Pasta | 1.58 mg | 9% |
| 3308 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 1.58 mg | 9% |
| 3309 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.58 mg | 9% |
| 3310 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 1.58 mg | 9% |
| 3311 | Fast Foods, grilled chicken filet sandwich, with lettuce, tomato and spread | Fast Foods | 1.58 mg | 9% |
| 3312 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 1.58 mg | 9% |
| 3313 | Chicken, canned, meat only, with broth | Poultry Products | 1.58 mg | 9% |
| 3314 | Turkey, retail parts, drumstick, meat and skin, cooked, roasted | Poultry Products | 1.58 mg | 9% |
| 3315 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.58 mg | 9% |
| 3316 | Veal, Australian, rib, rib roast, separable lean only, raw | Lamb, Veal, and Game Products | 1.58 mg | 9% |
| 3317 | Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato | Fast Foods | 1.57 mg | 9% |
| 3318 | SUBWAY, tuna sub on white bread with lettuce and tomato | Fast Foods | 1.57 mg | 9% |
| 3319 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.57 mg | 9% |
| 3320 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.57 mg | 9% |
| 3321 | Poultry, mechanically deboned, from backs and necks with skin, raw | Poultry Products | 1.57 mg | 9% |
| 3322 | Cookies, animal, with frosting or icing | Baked Products | 1.57 mg | 9% |
| 3323 | Fast foods, biscuit, with egg, cheese, and bacon | Fast Foods | 1.57 mg | 9% |
| 3324 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.57 mg | 9% |
| 3325 | Game meat, rabbit, domesticated, composite of cuts, raw | Lamb, Veal, and Game Products | 1.57 mg | 9% |
| 3326 | Turkey, retail parts, drumstick, meat only, cooked, roasted | Poultry Products | 1.57 mg | 9% |
| 3327 | Beef, New Zealand, imported, flank, separable lean only, raw | Beef Products | 1.57 mg | 9% |
| 3328 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 1.57 mg | 9% |
| 3329 | Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 1.57 mg | 9% |
| 3330 | Beef, Australian, imported, grass-fed, loin, top loin steak/roast, boneless, separable lean only, raw | Beef Products | 1.57 mg | 9% |
| 3331 | Sausage, beef, fresh, cooked | Sausages and Luncheon Meats | 1.57 mg | 9% |
| 3332 | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.57 mg | 9% |
| 3333 | Cake, pudding-type, yellow, dry mix | Baked Products | 1.57 mg | 9% |
| 3334 | Fish, mackerel, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 1.57 mg | 9% |
| 3335 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 1.57 mg | 9% |
| 3336 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 1.57 mg | 9% |
| 3337 | Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted | Pork Products | 1.56 mg | 9% |
| 3338 | Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted | Pork Products | 1.56 mg | 9% |
| 3339 | Candies, sweet chocolate coated fondant | Sweets | 1.56 mg | 9% |
| 3340 | Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled | Pork Products | 1.56 mg | 9% |
| 3341 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 1.56 mg | 9% |
| 3342 | Salami, cooked, beef and pork | Sausages and Luncheon Meats | 1.56 mg | 9% |
| 3343 | Snacks, granola bites, mixed flavors | Snacks | 1.56 mg | 9% |
| 3344 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 1.56 mg | 9% |
| 3345 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 1.56 mg | 9% |
| 3346 | Fast foods, fish sandwich, with tartar sauce and cheese | Fast Foods | 1.56 mg | 9% |
| 3347 | McDONALD'S, FILET-O-FISH | Fast Foods | 1.56 mg | 9% |
| 3348 | TACO BELL, BURRITO SUPREME with chicken | Fast Foods | 1.56 mg | 9% |
| 3349 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 1.56 mg | 9% |
| 3350 | Babyfood, meat, chicken sticks, junior | Baby Foods | 1.56 mg | 9% |
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.