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 4001–4050 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4001 | Frostings, chocolate, creamy, dry mix | Sweets | 1.19 mg | 7% |
| 4002 | TACO BELL, Original Taco with beef, cheese and lettuce | Fast Foods | 1.19 mg | 7% |
| 4003 | Spinach souffle | Vegetables and Vegetable Products | 1.19 mg | 7% |
| 4004 | Fast foods, taco with beef, cheese and lettuce, hard shell | Fast Foods | 1.19 mg | 7% |
| 4005 | Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour | Poultry Products | 1.19 mg | 7% |
| 4006 | MORI-NU, Tofu, silken, extra firm | Legumes and Legume Products | 1.19 mg | 7% |
| 4007 | Veal, shank, separable lean only, raw | Lamb, Veal, and Game Products | 1.19 mg | 7% |
| 4008 | Sausage, Italian, sweet, links | Sausages and Luncheon Meats | 1.19 mg | 7% |
| 4009 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 1.19 mg | 7% |
| 4010 | Babyfood, meat, lamb, strained | Baby Foods | 1.19 mg | 7% |
| 4011 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, with ARA and DHA, prepared from powder | Baby Foods | 1.19 mg | 7% |
| 4012 | Chicken, stewing, light meat, meat only, cooked, stewed | Poultry Products | 1.19 mg | 7% |
| 4013 | Beverages, Cocoa mix, powder | Beverages | 1.19 mg | 7% |
| 4014 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 1.19 mg | 7% |
| 4015 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 4016 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with DHA and ARA, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 4017 | Turkey, whole, neck, meat only, cooked, simmered | Poultry Products | 1.18 mg | 7% |
| 4018 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 4019 | Infant Formula, MEAD JOHNSON, ENFAMIL GENTLEASE, with iron, prepared from powder | Baby Foods | 1.18 mg | 7% |
| 4020 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN AA, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 4021 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 4022 | Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4023 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4024 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 1.18 mg | 7% |
| 4025 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, ready to feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4026 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, liquid concentrate, with ARA and DHA, reconstituted | Baby Foods | 1.18 mg | 7% |
| 4027 | Infant formula, MEAD JOHNSON, ENFAMIL LIPIL, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4028 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4029 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4030 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, with iron, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 4031 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, ADVANCE, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4032 | Infant formula, PBM PRODUCTS, store brand, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 4033 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, ready-to-feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4034 | Prune juice, canned | Fruits and Fruit Juices | 1.18 mg | 7% |
| 4035 | Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, roasted | Pork Products | 1.18 mg | 7% |
| 4036 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 4037 | ON THE BORDER, Mexican rice | Restaurant Foods | 1.18 mg | 7% |
| 4038 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 4039 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 4040 | Turkey, retail parts, drumstick, meat only, raw | Poultry Products | 1.18 mg | 7% |
| 4041 | Beef, New Zealand, imported, intermuscular fat, cooked | Beef Products | 1.18 mg | 7% |
| 4042 | Infant formula, MEAD JOHNSON, Gentlease, ready to feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4043 | Infant formula, MEAD JOHNSON, Pregestimil 20 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4044 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 4045 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 4046 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4047 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% |
| 4048 | Infant formula, PBM PRODUCTS, store brand, soy, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 4049 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, ready-to-feed | Baby Foods | 1.18 mg | 7% |
| 4050 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw | Lamb, Veal, and Game Products | 1.18 mg | 7% |
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.