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 4251–4300 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4251 | Lamb, Australian, imported, fresh, external fat, raw | Lamb, Veal, and Game Products | 1.08 mg | 6% |
| 4252 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 1.08 mg | 6% |
| 4253 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 1.08 mg | 6% |
| 4254 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 1.08 mg | 6% |
| 4255 | Chicken, broilers or fryers, skin only, raw | Poultry Products | 1.08 mg | 6% |
| 4256 | Cheesefurter, cheese smokie, pork, beef | Sausages and Luncheon Meats | 1.08 mg | 6% |
| 4257 | Crustaceans, crab, blue, crab cakes, home recipe | Finfish and Shellfish Products | 1.08 mg | 6% |
| 4258 | Babyfood, vegetables, green beans, junior | Baby Foods | 1.08 mg | 6% |
| 4259 | Chicken, broilers or fryers, leg, meat only, cooked, roasted | Poultry Products | 1.08 mg | 6% |
| 4260 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.08 mg | 6% |
| 4261 | Raspberries, puree, seedless | Fruits and Fruit Juices | 1.08 mg | 6% |
| 4262 | Pork, cured, shoulder, arm picnic, separable lean only, roasted | Pork Products | 1.08 mg | 6% |
| 4263 | Beef, retail cuts, separable fat, cooked | Beef Products | 1.08 mg | 6% |
| 4264 | Salad dressing, caesar dressing, regular | Fats and Oils | 1.08 mg | 6% |
| 4265 | Pork, cured, ham -- water added, slice, bone-in, separable lean only, unheated | Pork Products | 1.08 mg | 6% |
| 4266 | Pork, cured, ham, rump, bone-in, separable lean only, unheated | Pork Products | 1.08 mg | 6% |
| 4267 | Couscous, dry | Cereal Grains and Pasta | 1.08 mg | 6% |
| 4268 | Restaurant, Chinese, vegetable lo mein, without meat | Restaurant Foods | 1.07 mg | 6% |
| 4269 | Pork, fresh, loin, whole, separable lean and fat, cooked, braised | Pork Products | 1.07 mg | 6% |
| 4270 | Pork, cured, ham, extra lean and regular, canned, roasted | Pork Products | 1.07 mg | 6% |
| 4271 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked | Pork Products | 1.07 mg | 6% |
| 4272 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 1.07 mg | 6% |
| 4273 | Pork, Shoulder petite tender, boneless, separable lean and fat, raw | Pork Products | 1.07 mg | 6% |
| 4274 | Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 1.07 mg | 6% |
| 4275 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 1.07 mg | 6% |
| 4276 | DOMINO'S 14" Sausage Pizza, Crunchy Thin Crust | Fast Foods | 1.07 mg | 6% |
| 4277 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 1.07 mg | 6% |
| 4278 | Chicken, broilers or fryers, breast, meat and skin, cooked, roasted | Poultry Products | 1.07 mg | 6% |
| 4279 | Turkey, drumstick, from whole bird, meat only, with added solution, roasted | Poultry Products | 1.07 mg | 6% |
| 4280 | Turkey, thigh, from whole bird, meat only, with added solution, roasted | Poultry Products | 1.07 mg | 6% |
| 4281 | Chicken, broilers or fryers, rotisserie, original seasoning, drumstick, meat and skin, cooked | Poultry Products | 1.07 mg | 6% |
| 4282 | Soup, lentil with ham, canned, ready-to-serve | Soups, Sauces, and Gravies | 1.07 mg | 6% |
| 4283 | Chicken, dark meat, thigh, meat only, with added solution, cooked, braised | Poultry Products | 1.07 mg | 6% |
| 4284 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 1.07 mg | 6% |
| 4285 | Veal, variety meats and by-products, brain, cooked, pan-fried | Lamb, Veal, and Game Products | 1.07 mg | 6% |
| 4286 | Lamb, New Zealand, imported, brains, raw | Lamb, Veal, and Game Products | 1.07 mg | 6% |
| 4287 | Turkey, dark meat, meat only, with added solution, cooked, roasted | Poultry Products | 1.07 mg | 6% |
| 4288 | Peppered loaf, pork, beef | Sausages and Luncheon Meats | 1.07 mg | 6% |
| 4289 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 1.07 mg | 6% |
| 4290 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 1.06 mg | 6% |
| 4291 | Fish, salmon, sockeye, canned, without salt, drained solids with bone | Finfish and Shellfish Products | 1.06 mg | 6% |
| 4292 | Lamb, New Zealand, imported, sweetbread, cooked, soaked and simmered | Lamb, Veal, and Game Products | 1.06 mg | 6% |
| 4293 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.06 mg | 6% |
| 4294 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 1.06 mg | 6% |
| 4295 | Tomatoes, red, ripe, cooked, stewed | Vegetables and Vegetable Products | 1.06 mg | 6% |
| 4296 | POPEYES, Fried Chicken, Mild, Drumstick, meat and skin with breading | Fast Foods | 1.06 mg | 6% |
| 4297 | POPEYES, Fried Chicken, Mild, Drumstick, meat only, skin and breading removed | Fast Foods | 1.06 mg | 6% |
| 4298 | Soup, cream of chicken, canned, condensed | Soups, Sauces, and Gravies | 1.06 mg | 6% |
| 4299 | Chicken, broilers or fryers, light meat, meat only, cooked, roasted | Poultry Products | 1.06 mg | 6% |
| 4300 | Fish, cusk, cooked, dry heat | Finfish and Shellfish Products | 1.06 mg | 6% |
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.