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 4551–4600 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4551 | KFC, Fried Chicken, EXTRA CRISPY, Thigh, meat only, skin and breading removed | Fast Foods | 0.96 mg | 5% |
| 4552 | Fast Foods, Fried Chicken, Wing, meat only, skin and breading removed | Fast Foods | 0.96 mg | 5% |
| 4553 | Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan | Beverages | 0.96 mg | 5% |
| 4554 | Veal, rib, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 0.96 mg | 5% |
| 4555 | Lamb, New Zealand, imported, flap, boneless, separable lean only, raw | Lamb, Veal, and Game Products | 0.96 mg | 5% |
| 4556 | Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 0.96 mg | 5% |
| 4557 | Pork, fresh, loin, sirloin (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 0.96 mg | 5% |
| 4558 | Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only | Pork Products | 0.96 mg | 5% |
| 4559 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.96 mg | 5% |
| 4560 | OLIVE GARDEN, cheese ravioli with marinara sauce | Restaurant Foods | 0.96 mg | 5% |
| 4561 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 0.96 mg | 5% |
| 4562 | Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, broiled | Pork Products | 0.96 mg | 5% |
| 4563 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougats | Sweets | 0.96 mg | 5% |
| 4564 | Syrups, malt | Sweets | 0.96 mg | 5% |
| 4565 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 0.96 mg | 5% |
| 4566 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.96 mg | 5% |
| 4567 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 0.95 mg | 5% |
| 4568 | Chilchen (Red Berry Beverage) (Navajo) | American Indian/Alaska Native Foods | 0.95 mg | 5% |
| 4569 | Restaurant, Latino, chicken and rice, entree, prepared | Restaurant Foods | 0.95 mg | 5% |
| 4570 | Cheese, parmesan, low sodium | Dairy and Egg Products | 0.95 mg | 5% |
| 4571 | Pork, cured, shoulder, arm picnic, separable lean and fat, roasted | Pork Products | 0.95 mg | 5% |
| 4572 | Pork, cured, bacon, pre-sliced, cooked, pan-fried | Pork Products | 0.95 mg | 5% |
| 4573 | Seeds, lotus seeds, raw | Nut and Seed Products | 0.95 mg | 5% |
| 4574 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 0.95 mg | 5% |
| 4575 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.95 mg | 5% |
| 4576 | Pork sausage, link/patty, fully cooked, microwaved | Sausages and Luncheon Meats | 0.95 mg | 5% |
| 4577 | Rice and vermicelli mix, chicken flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.95 mg | 5% |
| 4578 | Bread, stuffing, dry mix, prepared | Baked Products | 0.95 mg | 5% |
| 4579 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 4580 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 4581 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 4582 | DIGIORNO Pizza, pepperoni topping, rising crust, frozen, baked | Fast Foods | 0.95 mg | 5% |
| 4583 | Babyfood, vegetables, peas, strained | Baby Foods | 0.95 mg | 5% |
| 4584 | Chicken, broiler, rotisserie, BBQ, thigh, meat and skin | Poultry Products | 0.95 mg | 5% |
| 4585 | Cheese product, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.95 mg | 5% |
| 4586 | Babyfood, juice, apple and prune | Baby Foods | 0.95 mg | 5% |
| 4587 | Chicken patty, frozen, cooked | Poultry Products | 0.95 mg | 5% |
| 4588 | Ham, chopped, canned | Sausages and Luncheon Meats | 0.95 mg | 5% |
| 4589 | Beef, Australian, imported, grass-fed, external fat, raw | Beef Products | 0.95 mg | 5% |
| 4590 | Chicken, nuggets, dark and white meat, precooked, frozen, not reheated | Meals, Entrees, and Side Dishes | 0.95 mg | 5% |
| 4591 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 4592 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 4593 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 0.94 mg | 5% |
| 4594 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 0.94 mg | 5% |
| 4595 | Chicken, broilers or fryers, back, meat and skin, raw | Poultry Products | 0.94 mg | 5% |
| 4596 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 0.94 mg | 5% |
| 4597 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 0.94 mg | 5% |
| 4598 | Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, braised | Poultry Products | 0.94 mg | 5% |
| 4599 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.94 mg | 5% |
| 4600 | Bratwurst, pork, beef and turkey, lite, smoked | Sausages and Luncheon Meats | 0.94 mg | 5% |
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.