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 3951–4000 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3951 | Salad, Greek, homemade | Mixed Dishes | 0.58 mg | 3% |
| 3952 | Sausage, smoked, pork, pre-cooked, reheated, reduced fat | Sausages and Luncheon meats | 0.58 mg | 3% |
| 3953 | Sausage, smoked, honey garlic, pre-cooked | Sausages and Luncheon meats | 0.58 mg | 3% |
| 3954 | Sausage, smoked, honey garlic, pre-cooked, reheated | Sausages and Luncheon meats | 0.58 mg | 3% |
| 3955 | Babyfood, meat, turkey, puree | Babyfoods | 0.58 mg | 3% |
| 3956 | Babyfood, dinner, jarred, chicken with vegetables and fruit | Babyfoods | 0.58 mg | 3% |
| 3957 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 0.58 mg | 3% |
| 3958 | Turkey, all classes, meat and skin, roasted | Poultry Products | 0.58 mg | 3% |
| 3959 | Turkey, tom, meat and skin, roasted | Poultry Products | 0.58 mg | 3% |
| 3960 | Soup, mixed vegetable (with pasta), ready-to-serve | Soups, Sauces and Gravies | 0.58 mg | 3% |
| 3961 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.58 mg | 3% |
| 3962 | Plantain, cooked | Fruits and fruit juices | 0.58 mg | 3% |
| 3963 | Pork, feet, raw | Pork Products | 0.58 mg | 3% |
| 3964 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 3965 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 3966 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 3967 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 3968 | Pie, egg custard, commercial | Baked Products | 0.58 mg | 3% |
| 3969 | Soup, cream, celery, canned, condensed | Soups, Sauces and Gravies | 0.57 mg | 3% |
| 3970 | Sausage, smoked, pork, pre-cooked | Sausages and Luncheon meats | 0.57 mg | 3% |
| 3971 | Pork, shoulder, picnic (arm), lean and fat, raw | Pork Products | 0.57 mg | 3% |
| 3972 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 3973 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 3974 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 3975 | Radicchio, raw | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 3976 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 3977 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 3978 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 3979 | Candies, bars, Skor | Sweets | 0.57 mg | 3% |
| 3980 | Candies, After Eight, chocolate mints | Sweets | 0.57 mg | 3% |
| 3981 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.57 mg | 3% |
| 3982 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 3983 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 3984 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 3985 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 0.57 mg | 3% |
| 3986 | Fish, salmon, sockeye (red), canned, total can contents | Finfish and Shellfish Products | 0.57 mg | 3% |
| 3987 | Fish, salmon, pink, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 0.57 mg | 3% |
| 3988 | Macaroni and cheese, frozen | Mixed Dishes | 0.57 mg | 3% |
| 3989 | Pork, cured, back bacon, pan-fried | Pork Products | 0.57 mg | 3% |
| 3990 | Candies, bars, Alpine White bar with almonds | Sweets | 0.56 mg | 3% |
| 3991 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 3992 | Coffee whitener, liquid, light | Dairy and Egg Products | 0.56 mg | 3% |
| 3993 | Fish, tilapia, raw | Finfish and Shellfish Products | 0.56 mg | 3% |
| 3994 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 3995 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 3996 | Sesbania flowers, steamed, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 3997 | Squash, winter, acorn, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 3998 | Chinese dish, chicken and vegetables, restaurant prepared | Mixed Dishes | 0.56 mg | 3% |
| 3999 | Sausage, Oktoberfest, raw | Sausages and Luncheon meats | 0.56 mg | 3% |
| 4000 | Sausage, smoked, pork, pre-cooked, reheated | Sausages and Luncheon meats | 0.56 mg | 3% |
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.