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 4601–4650 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4601 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.97 mg | 11% | USDA_SR |
| 4602 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.97 mg | 11% | USDA_SR |
| 4603 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 1.97 mg | 11% | USDA_SR |
| 4604 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.97 mg | 11% | USDA_SR |
| 4605 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 1.97 mg | 11% | USDA_SR |
| 4606 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 1.97 mg | 11% | CNF |
| 4607 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments and vegetables | Fast Foods | 1.97 mg | 11% | CNF |
| 4608 | Chicken, wing, frozen, glazed, barbecue flavour, heated in conventional oven | Poultry Products | 1.97 mg | 11% | CNF |
| 4609 | Candies, fudge, chocolate with nuts, homemade | Sweets | 1.97 mg | 11% | CNF |
| 4610 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.97 mg | 11% | CNF |
| 4611 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 1.97 mg | 11% | CNF |
| 4612 | Pork, cured, breakfast strips, cooked | Pork Products | 1.97 mg | 11% | CNF |
| 4613 | Soup, bean with bacon, canned, condensed | Soups, Sauces and Gravies | 1.97 mg | 11% | CNF |
| 4614 | Beef, ground, 80% lean meat / 20% fat, raw | Beef Products | 1.97 mg | 11% | USDA_FF |
| 4615 | Archway Home Style Cookies, Sugar Free Oatmeal | Baked Products | 1.96 mg | 11% | USDA_SR |
| 4616 | Beef, New Zealand, imported, striploin, separable lean only, cooked, fast fried | Beef Products | 1.96 mg | 11% | USDA_SR |
| 4617 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.96 mg | 11% | USDA_SR |
| 4618 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.96 mg | 11% | USDA_SR |
| 4619 | Danish pastry, cinnamon, enriched | Baked Products | 1.96 mg | 11% | USDA_SR |
| 4620 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.96 mg | 11% | USDA_SR |
| 4621 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 1.96 mg | 11% | USDA_SR |
| 4622 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.96 mg | 11% | USDA_SR |
| 4623 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.96 mg | 11% | USDA_SR |
| 4624 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 1.96 mg | 11% | USDA_SR |
| 4625 | Wild rice, raw | Cereal Grains and Pasta | 1.96 mg | 11% | USDA_SR |
| 4626 | Snacks, rice cakes, brown rice, multigrain | Snacks | 1.96 mg | 11% | USDA_SR |
| 4627 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 1.96 mg | 11% | USDA_SR |
| 4628 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.96 mg | 11% | USDA_SR |
| 4629 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.96 mg | 11% | USDA_SR |
| 4630 | Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.96 mg | 11% | USDA_SR |
| 4631 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.96 mg | 11% | CNF |
| 4632 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.96 mg | 11% | CNF |
| 4633 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 1.96 mg | 11% | CNF |
| 4634 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 1.96 mg | 11% | CNF |
| 4635 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 1.96 mg | 11% | CNF |
| 4636 | Snacks, rice cakes, brown rice, multigrain | Snacks | 1.96 mg | 11% | CNF |
| 4637 | Danish pastry, cinnamon | Baked Products | 1.96 mg | 11% | CNF |
| 4638 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 1.96 mg | 11% | CNF |
| 4639 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 1.96 mg | 11% | CNF |
| 4640 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.95 mg | 11% | USDA_SR |
| 4641 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 1.95 mg | 11% | USDA_SR |
| 4642 | Beef, New Zealand, imported, hind shin, separable lean and fat, raw | Beef Products | 1.95 mg | 11% | USDA_SR |
| 4643 | Beef, New Zealand, imported, oyster blade, separable lean only, raw | Beef Products | 1.95 mg | 11% | USDA_SR |
| 4644 | Beef, New Zealand, imported, manufacturing beef, raw | Beef Products | 1.95 mg | 11% | USDA_SR |
| 4645 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.95 mg | 11% | USDA_SR |
| 4646 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 1.95 mg | 11% | USDA_SR |
| 4647 | Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 1.95 mg | 11% | USDA_SR |
| 4648 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 1.95 mg | 11% | USDA_SR |
| 4649 | PIZZA HUT 12" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 1.95 mg | 11% | USDA_SR |
| 4650 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.95 mg | 11% | USDA_SR |
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.