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 3651–3700 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3651 | Mammy-apple, raw | Fruits and fruit juices | 0.70 mg | 4% |
| 3652 | Quince, raw | Fruits and fruit juices | 0.70 mg | 4% |
| 3653 | Cardoon, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3654 | Celeriac, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3655 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3656 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3657 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3658 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3659 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3660 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3661 | Malted milk, natural flavour, powder | Beverages | 0.70 mg | 4% |
| 3662 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 0.70 mg | 4% |
| 3663 | Fish, salmon, chum (keta), canned, drained solids with bone, unsalted | Finfish and Shellfish Products | 0.70 mg | 4% |
| 3664 | Fish, trout, rainbow, wild, raw | Finfish and Shellfish Products | 0.70 mg | 4% |
| 3665 | Fish, salmon, chum (keta), canned, drained, solids with bone, salted | Finfish and Shellfish Products | 0.70 mg | 4% |
| 3666 | Veal, milk-fed, cutlets (inside top round), raw | Lamb, Veal and Game | 0.70 mg | 4% |
| 3667 | Candies, bars, Nestle Crunch | Sweets | 0.70 mg | 4% |
| 3668 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.70 mg | 4% |
| 3669 | Turkey, tom, thigh, meat only, raw | Poultry Products | 0.70 mg | 4% |
| 3670 | Gravy, meat or poultry, prepared, low sodium | Soups, Sauces and Gravies | 0.70 mg | 4% |
| 3671 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 0.70 mg | 4% |
| 3672 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3673 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3674 | Game meat, native, narwhal, skin (muktuk), aged | Lamb, Veal and Game | 0.70 mg | 4% |
| 3675 | Game meat, native, walrus, blubber, boiled | Lamb, Veal and Game | 0.70 mg | 4% |
| 3676 | Game meat, native, beaver, tail, roasted | Lamb, Veal and Game | 0.70 mg | 4% |
| 3677 | Fish, cisco (lake herring, tullibee), native, baked | Finfish and Shellfish Products | 0.70 mg | 4% |
| 3678 | Fish, salmon, native, eggs, raw | Finfish and Shellfish Products | 0.70 mg | 4% |
| 3679 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3680 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 3681 | Sausage, Italian, pork, reduced fat and sodium, raw | Sausages and Luncheon meats | 0.70 mg | 4% |
| 3682 | Creamed chipped beef, frozen | Mixed Dishes | 0.69 mg | 4% |
| 3683 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.69 mg | 4% |
| 3684 | Salad dressing, buttermilk, light | Fats and Oils | 0.69 mg | 4% |
| 3685 | Dessert, frozen, ice cream, chocolate, light | Sweets | 0.69 mg | 4% |
| 3686 | Fish, tilapia, baked or broiled | Finfish and Shellfish Products | 0.69 mg | 4% |
| 3687 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 3688 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 0.69 mg | 4% |
| 3689 | Babyfood, dinner, jarred or frozen, beef with pasta and vegetables, all stages | Babyfoods | 0.69 mg | 4% |
| 3690 | Chicken, broiler, leg, meat and skin, raw | Poultry Products | 0.69 mg | 4% |
| 3691 | Turkey, tom, dark meat only, raw | Poultry Products | 0.69 mg | 4% |
| 3692 | Soup, lentil with bacon, ready-to-serve | Soups, Sauces and Gravies | 0.69 mg | 4% |
| 3693 | Raspberry, raw | Fruits and fruit juices | 0.69 mg | 4% |
| 3694 | Pork, carcass, lean and fat, raw | Pork Products | 0.69 mg | 4% |
| 3695 | Pork, leg, shank portion, lean and fat, raw | Pork Products | 0.69 mg | 4% |
| 3696 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 3697 | Chicken, broiler, thigh, meat and skin, raw | Poultry Products | 0.68 mg | 4% |
| 3698 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 0.68 mg | 4% |
| 3699 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 0.68 mg | 4% |
| 3700 | Pork, loin, rib chop (rib end), bone-in, lean and fat, broiled | Pork Products | 0.68 mg | 4% |
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.