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 3351–3400 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3351 | Hummus, home prepared | Legumes and Legume Products | 1.56 mg | 9% |
| 3352 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.56 mg | 9% |
| 3353 | WENDY'S, Ultimate Chicken Grill Sandwich | Fast Foods | 1.55 mg | 9% |
| 3354 | Egg rolls, pork, refrigerated, heated | Meals, Entrees, and Side Dishes | 1.55 mg | 9% |
| 3355 | Lamb, New Zealand, imported, loin, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.55 mg | 9% |
| 3356 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.55 mg | 9% |
| 3357 | Fast foods, croissant, with egg, cheese, and bacon | Fast Foods | 1.55 mg | 9% |
| 3358 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 1.55 mg | 9% |
| 3359 | Lamb, ground, raw | Lamb, Veal, and Game Products | 1.55 mg | 9% |
| 3360 | Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.55 mg | 9% |
| 3361 | Lamb, New Zealand, imported, loin, boneless, separable lean only, raw | Lamb, Veal, and Game Products | 1.55 mg | 9% |
| 3362 | Salami, pork, beef, less sodium | Sausages and Luncheon Meats | 1.55 mg | 9% |
| 3363 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 1.55 mg | 9% |
| 3364 | Snacks, vegetable chips, made from garden vegetables | Snacks | 1.55 mg | 9% |
| 3365 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 1.55 mg | 9% |
| 3366 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.55 mg | 9% |
| 3367 | Beef, rib, shortribs, separable lean and fat, choice, raw | Beef Products | 1.55 mg | 9% |
| 3368 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.55 mg | 9% |
| 3369 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 1.55 mg | 9% |
| 3370 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 1.54 mg | 9% |
| 3371 | DENNY'S, golden fried shrimp | Restaurant Foods | 1.54 mg | 9% |
| 3372 | Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted | Pork Products | 1.54 mg | 9% |
| 3373 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.54 mg | 9% |
| 3374 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 3375 | Lamb, New Zealand, imported, loin saddle, separable lean only, raw | Lamb, Veal, and Game Products | 1.54 mg | 9% |
| 3376 | Currants, european black, raw | Fruits and Fruit Juices | 1.54 mg | 9% |
| 3377 | Beef, Australian, imported, Wagyu, loin, top loin steak/roast, separable lean and fat, Aust. marble score 9, raw | Beef Products | 1.54 mg | 9% |
| 3378 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.54 mg | 9% |
| 3379 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.54 mg | 9% |
| 3380 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.54 mg | 9% |
| 3381 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.54 mg | 9% |
| 3382 | Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.54 mg | 9% |
| 3383 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 3384 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 3385 | Fish, sunfish, pumpkin seed, cooked, dry heat | Finfish and Shellfish Products | 1.54 mg | 9% |
| 3386 | Soup, bean with pork, canned, condensed | Soups, Sauces, and Gravies | 1.53 mg | 8% |
| 3387 | Chicken, broilers or fryers, meat and skin and giblets and neck, stewed | Poultry Products | 1.53 mg | 8% |
| 3388 | Fish, tuna, light, canned in water, without salt, drained solids | Finfish and Shellfish Products | 1.53 mg | 8% |
| 3389 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 1.53 mg | 8% |
| 3390 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.53 mg | 8% |
| 3391 | HOUSE FOODS Premium Soft Tofu | Legumes and Legume Products | 1.53 mg | 8% |
| 3392 | Beef, New Zealand, imported, flank, separable lean and fat, raw | Beef Products | 1.53 mg | 8% |
| 3393 | Tostada shells, corn | Baked Products | 1.53 mg | 8% |
| 3394 | CRACKER BARREL, country fried shrimp platter | Restaurant Foods | 1.53 mg | 8% |
| 3395 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 1.53 mg | 8% |
| 3396 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 1.52 mg | 8% |
| 3397 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 3398 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 1.52 mg | 8% |
| 3399 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 1.52 mg | 8% |
| 3400 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 1.52 mg | 8% |
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.