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 4851–4900 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4851 | Veal, seam fat only, raw | Lamb, Veal, and Game Products | 0.87 mg | 5% |
| 4852 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 4853 | Turkey, whole, meat and skin, raw | Poultry Products | 0.86 mg | 5% |
| 4854 | Turkey, whole, meat only, raw | Poultry Products | 0.86 mg | 5% |
| 4855 | Chicken, broiler, rotisserie, BBQ, skin | Poultry Products | 0.86 mg | 5% |
| 4856 | Fish, croaker, Atlantic, cooked, breaded and fried | Finfish and Shellfish Products | 0.86 mg | 5% |
| 4857 | Fast foods, shrimp, breaded and fried | Fast Foods | 0.86 mg | 5% |
| 4858 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 0.86 mg | 5% |
| 4859 | Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, raw | Pork Products | 0.86 mg | 5% |
| 4860 | Kumquats, raw | Fruits and Fruit Juices | 0.86 mg | 5% |
| 4861 | Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 0.86 mg | 5% |
| 4862 | Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies | Sweets | 0.86 mg | 5% |
| 4863 | Pork, cured, ham -- water added, whole, boneless, separable lean only, unheated | Pork Products | 0.86 mg | 5% |
| 4864 | Pork, ground, 96% lean / 4% fat, raw | Pork Products | 0.86 mg | 5% |
| 4865 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 4866 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 4867 | Peppers, serrano, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 4868 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.86 mg | 5% |
| 4869 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 4870 | Veal, rib, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.86 mg | 5% |
| 4871 | SILK Vanilla soy yogurt (single serving size) | Legumes and Legume Products | 0.85 mg | 5% |
| 4872 | Veal, loin, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 0.85 mg | 5% |
| 4873 | Ice creams, BREYERS, All Natural Light French Chocolate | Sweets | 0.85 mg | 5% |
| 4874 | Turkey, whole, skin (light and dark), raw | Poultry Products | 0.85 mg | 5% |
| 4875 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 0.85 mg | 5% |
| 4876 | Fish, salmon, chinook, smoked, (lox), regular | Finfish and Shellfish Products | 0.85 mg | 5% |
| 4877 | Snacks, M&M MARS, KUDOS Whole Grain Bar, M&M's milk chocolate | Snacks | 0.85 mg | 5% |
| 4878 | Fish, salmon, chinook, smoked | Finfish and Shellfish Products | 0.85 mg | 5% |
| 4879 | Veal, composite of trimmed retail cuts, separable lean only, raw | Lamb, Veal, and Game Products | 0.85 mg | 5% |
| 4880 | Veal, loin, separable lean only, raw | Lamb, Veal, and Game Products | 0.85 mg | 5% |
| 4881 | Pork sausage, reduced sodium, cooked | Sausages and Luncheon Meats | 0.85 mg | 5% |
| 4882 | Fish, halibut, greenland, cooked, dry heat | Finfish and Shellfish Products | 0.85 mg | 5% |
| 4883 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 0.85 mg | 5% |
| 4884 | Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw | Pork Products | 0.85 mg | 5% |
| 4885 | Pork, fresh, loin, country-style ribs, separable lean and fat, raw | Pork Products | 0.85 mg | 5% |
| 4886 | Pork, fresh, leg (ham), whole, separable lean and fat, raw | Pork Products | 0.85 mg | 5% |
| 4887 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.85 mg | 5% |
| 4888 | Pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 0.85 mg | 5% |
| 4889 | Pork, cured, ham with natural juices, whole, boneless, separable lean only, heated, roasted | Pork Products | 0.85 mg | 5% |
| 4890 | Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated | Pork Products | 0.85 mg | 5% |
| 4891 | Candies, MARS SNACKFOOD US, SNICKERS Almond bar | Sweets | 0.85 mg | 5% |
| 4892 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.85 mg | 5% |
| 4893 | Pork, cured, ham -- water added, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 0.85 mg | 5% |
| 4894 | Candies, REESE'S BITES | Sweets | 0.85 mg | 5% |
| 4895 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.85 mg | 5% |
| 4896 | Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 0.84 mg | 5% |
| 4897 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 0.84 mg | 5% |
| 4898 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.84 mg | 5% |
| 4899 | Pork, fresh, loin, whole, separable lean only, raw | Pork Products | 0.84 mg | 5% |
| 4900 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan-fried | Pork Products | 0.84 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.