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 3601–3650 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3601 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 2.40 mg | 13% | CNF |
| 3602 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 2.40 mg | 13% | CNF |
| 3603 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 2.40 mg | 13% | CNF |
| 3604 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 2.40 mg | 13% | CNF |
| 3605 | Dock (sorrel), raw | Vegetables and Vegetable Products | 2.40 mg | 13% | CNF |
| 3606 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 2.40 mg | 13% | CNF |
| 3607 | Pork, ears, frozen, raw | Pork Products | 2.40 mg | 13% | CNF |
| 3608 | Cereal, ready to eat, Granola: Blueberry, light, Rogers | Breakfast cereals | 2.40 mg | 13% | CNF |
| 3609 | Duck, domesticated, meat only, raw | Poultry Products | 2.40 mg | 13% | CNF |
| 3610 | Duck, domesticated, meat and skin, raw | Poultry Products | 2.40 mg | 13% | CNF |
| 3611 | Crackers, standard snack-type, sandwich, with cheese filling | Baked Products | 2.39 mg | 13% | USDA_SR |
| 3612 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.39 mg | 13% | USDA_SR |
| 3613 | Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 2.39 mg | 13% | USDA_SR |
| 3614 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.39 mg | 13% | USDA_SR |
| 3615 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.39 mg | 13% | USDA_SR |
| 3616 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.39 mg | 13% | USDA_SR |
| 3617 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 2.39 mg | 13% | USDA_SR |
| 3618 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 2.39 mg | 13% | USDA_SR |
| 3619 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 2.39 mg | 13% | USDA_SR |
| 3620 | PIZZA HUT 14" Sausage Pizza, Pan Crust | Fast Foods | 2.39 mg | 13% | USDA_SR |
| 3621 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 2.39 mg | 13% | USDA_SR |
| 3622 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.39 mg | 13% | USDA_SR |
| 3623 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.39 mg | 13% | USDA_SR |
| 3624 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments and vegetables | Fast Foods | 2.39 mg | 13% | CNF |
| 3625 | Muffin, plain, homemade, made with 2% milk | Baked Products | 2.39 mg | 13% | CNF |
| 3626 | Cracker, standard snack-type, sandwich, with cheese filling | Baked Products | 2.39 mg | 13% | CNF |
| 3627 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 2.39 mg | 13% | CNF |
| 3628 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 2.39 mg | 13% | CNF |
| 3629 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 2.39 mg | 13% | CNF |
| 3630 | Cookies, vanilla wafers, lower fat | Baked Products | 2.38 mg | 13% | USDA_SR |
| 3631 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 2.38 mg | 13% | USDA_SR |
| 3632 | Beef, New Zealand, imported, cube roll, separable lean only, cooked, fast roasted | Beef Products | 2.38 mg | 13% | USDA_SR |
| 3633 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 2.38 mg | 13% | USDA_SR |
| 3634 | Veal, variety meats and by-products, pancreas, cooked, braised | Lamb, Veal, and Game Products | 2.38 mg | 13% | USDA_SR |
| 3635 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 2.38 mg | 13% | USDA_SR |
| 3636 | Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) | Baked Products | 2.38 mg | 13% | USDA_SR |
| 3637 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 2.38 mg | 13% | USDA_SR |
| 3638 | Beef, round, knuckle, tip side, steak, separable lean and fat , trimmed to 0" fat, select, raw | Beef Products | 2.38 mg | 13% | USDA_SR |
| 3639 | Beef, ground, 95% lean meat / 5% fat, raw | Beef Products | 2.38 mg | 13% | USDA_SR |
| 3640 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 2.38 mg | 13% | USDA_SR |
| 3641 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.38 mg | 13% | USDA_SR |
| 3642 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 2.38 mg | 13% | USDA_SR |
| 3643 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.38 mg | 13% | USDA_SR |
| 3644 | PIZZA HUT 14" Sausage Pizza, THIN 'N CRISPY Crust | Fast Foods | 2.38 mg | 13% | USDA_SR |
| 3645 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 2.38 mg | 13% | USDA_SR |
| 3646 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 2.38 mg | 13% | USDA_SR |
| 3647 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 2.38 mg | 13% | USDA_SR |
| 3648 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 2.38 mg | 13% | USDA_SR |
| 3649 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 2.38 mg | 13% | CNF |
| 3650 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 2.38 mg | 13% | CNF |
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.