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 3501–3550 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3501	Rice and vermicelli mix, rice pilaf flavor, unprepared	Meals, Entrees, and Side Dishes	2.44 mg	14%	USDA_SR
3502	Snacks, oriental mix, rice-based	Snacks	2.44 mg	14%	USDA_SR
3503	Snacks, granola bars, soft, uncoated, raisin	Snacks	2.44 mg	14%	USDA_SR
3504	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	2.44 mg	14%	CNF
3505	Grains, rice and vermicelli mix, pilaf flavour, unprepared	Cereals, Grains and Pasta	2.44 mg	14%	CNF
3506	Hummus, commercial	Legumes and Legume Products	2.44 mg	14%	CNF
3507	Snacks, oriental mix, rice-based	Snacks	2.44 mg	14%	CNF
3508	Sweet roll, cinnamon, refrigerated dough, with icing (frosting)	Baked Products	2.44 mg	14%	CNF
3509	Soup, chicken noodle, dehydrated	Soups, Sauces and Gravies	2.44 mg	14%	CNF
3510	Flour, semolina, fine	Cereal Grains and Pasta	2.43 mg	14%	USDA_FF
3511	Cookies, shortbread, commercially prepared, pecan	Baked Products	2.43 mg	14%	USDA_SR
3512	Cake, coffeecake, fruit	Baked Products	2.43 mg	14%	USDA_SR
3513	Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised	Lamb, Veal, and Game Products	2.43 mg	14%	USDA_SR
3514	Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.43 mg	14%	USDA_SR
3515	Crackers, crispbread, rye	Baked Products	2.43 mg	14%	USDA_SR
3516	Pizza, pepperoni topping, regular crust, frozen, cooked	Fast Foods	2.43 mg	14%	USDA_SR
3517	Beef, ground, 75% lean meat / 25% fat, loaf, cooked, baked	Beef Products	2.43 mg	14%	USDA_SR
3518	Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.43 mg	14%	USDA_SR
3519	Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.43 mg	14%	USDA_SR
3520	Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.43 mg	14%	USDA_SR
3521	Nuts, brazilnuts, dried, unblanched	Nut and Seed Products	2.43 mg	14%	USDA_SR
3522	Nuts, coconut meat, raw	Nut and Seed Products	2.43 mg	14%	USDA_SR
3523	Beef, brisket, point half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	2.43 mg	14%	USDA_SR
3524	Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	2.43 mg	14%	USDA_SR
3525	Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.43 mg	14%	USDA_SR
3526	Cracker, crispbread, rye	Baked Products	2.43 mg	14%	CNF
3527	Cookie, shortbread, pecan, commercial	Baked Products	2.43 mg	14%	CNF
3528	Coffee cake, fruit	Baked Products	2.43 mg	14%	CNF
3529	Bread, pumpernickel, toasted	Baked Products	2.43 mg	14%	CNF
3530	Nuts, coconut meat, raw	Nuts and Seeds	2.43 mg	14%	CNF
3531	Nuts, brazilnuts, dried, unblanched	Nuts and Seeds	2.43 mg	14%	CNF
3532	Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, braised	Lamb, Veal, and Game Products	2.42 mg	13%	USDA_SR
3533	Rolls, hamburger or hot dog, whole wheat	Baked Products	2.42 mg	13%	USDA_SR
3534	Chicken, broilers or fryers, neck, meat and skin, cooked, fried, flour	Poultry Products	2.42 mg	13%	USDA_SR
3535	Rolls, dinner, whole-wheat	Baked Products	2.42 mg	13%	USDA_SR
3536	Doughnuts, french crullers, glazed	Baked Products	2.42 mg	13%	USDA_SR
3537	Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, select, cooked, roasted	Beef Products	2.42 mg	13%	USDA_SR
3538	Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	Beef Products	2.42 mg	13%	USDA_SR
3539	Beef, cured, dried	Sausages and Luncheon Meats	2.42 mg	13%	USDA_SR
3540	Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.42 mg	13%	USDA_SR
3541	Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.42 mg	13%	USDA_SR
3542	Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted	Beef Products	2.42 mg	13%	USDA_SR
3543	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, cooked, roasted	Beef Products	2.42 mg	13%	USDA_SR
3544	Beef, ground, patties, frozen, cooked, broiled	Beef Products	2.42 mg	13%	USDA_SR
3545	Bread, whole wheat, commercial	Baked Products	2.42 mg	13%	CNF
3546	Roll, dinner, whole wheat	Baked Products	2.42 mg	13%	CNF
3547	Doughnut (donut), French cruller, glazed	Baked Products	2.42 mg	13%	CNF
3548	Beef, cured, dried beef	Beef Products	2.42 mg	13%	CNF
3549	Beef, ground, patty, frozen, broiled	Beef Products	2.42 mg	13%	CNF
3550	Chicken, broiler, neck, meat and skin, flour coated, fried	Poultry Products	2.42 mg	13%	CNF

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.