Foods high in iron

French dressing, reduced fat, without salt tops the list with 2.3 mg per serving. The Daily Value for iron is 18 mg. Ranked from 12,668 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1French dressing, reduced fat, without saltFats and Oils · 1 cup (260 g)2.3 mg13% DV
  2. 2Fat free butter powderFats and Oils · 1 cup (80 g)1.6 mg9% DV
  3. 3Italian dressing, reduced fat, without saltFats and Oils · 1 cup (240 g)1.6 mg9% DV
  4. 4Russian dressing, low calorieFats and Oils · 1 cup (260 g)1.6 mg9% DV
  5. 5French dressing, fat-freeFats and Oils · 1 cup (256 g)1.5 mg8% DV
  6. 6Italian dressing, regular, without saltFats and Oils · 1 cup (235 g)1.5 mg8% DV
  7. 7Sesame seed dressing, regularFats and Oils · 1 cup (245 g)1.5 mg8% DV
  8. 8Low calorie blue cheese salad dressingFats and Oils · 1 cup (245 g)1.2 mg7% DV
  9. 9Olive oilFats and Oils · 1 cup (216 g)1.2 mg7% DV
  10. 10Imitation mayonnaise, milk creamFats and Oils · 1 cup (240 g)1.2 mg7% DV
  11. 11Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 cup (220 g)1.1 mg6% DV
  12. 12Mayonnaise, soybean oil, without saltFats and Oils · 1 cup (220 g)1.1 mg6% DV
  13. 13Reduced calorie French dressingFats and Oils · 1 cup (260 g)1 mg6% DV
  14. 14Coleslaw dressingFats and Oils · 1 cup (289 g)0.95 mg5% DV
  15. 15Fat-free Italian dressingFats and Oils · 1 cup (231 g)0.92 mg5% DV
  16. 16Regular green goddess dressingFats and Oils · 1 cup (245 g)0.86 mg5% DV
  17. 17French dressing, regularFats and Oils · 1 cup (250 g)0.8 mg4% DV
  18. 18Flaxseed oil with sliced flaxseedFats and Oils · 1 cup (219 g)0.74 mg4% DV
  19. 19Fat-free thousand island dressingFats and Oils · 1 cup (256 g)0.72 mg4% DV
  20. 20Reduced fat coleslaw dressingFats and Oils · 1 cup (269 g)0.7 mg4% DV
  21. 21Reduced calorie fat free creamy dressingFats and Oils · 1 cup (264 g)0.66 mg4% DV
  22. 22Tofu mayonnaiseFats and Oils · 1 cup (240 g)0.65 mg4% DV
  23. 23Bacon and tomato salad dressingFats and Oils · 1 cup (240 g)0.65 mg4% DV
  24. 24Palm kernel oil, confection fatFats and Oils · 1 cup (218 g)0.63 mg4% DV
  25. 25Italian dressing, regularFats and Oils · 1 cup (235 g)0.61 mg3% DV
  26. 26Reduced calorie cholesterol free creamy dressingFats and Oils · 1 cup (234 g)0.61 mg3% DV
  27. 27Low calorie mayonnaiseFats and Oils · 1 cup (232 g)0.6 mg3% DV
  28. 28Italian dressing, reduced fatFats and Oils · 1 cup (240 g)0.6 mg3% DV
  29. 29No cholesterol mayonnaise dressingFats and Oils · 1 cup (239 g)0.55 mg3% DV
  30. 30Sandwich spread with chopped pickle, regularFats and Oils · 1 cup (245 g)0.49 mg3% DV
  31. 31Mayonnaise, regularFats and Oils · 1 cup (220 g)0.46 mg3% DV
  32. 32French dressing, cottonseed oil, home recipeFats and Oils · 1 cup (220 g)0.44 mg2% DV
  33. 33French dressing, home recipeFats and Oils · 1 cup (220 g)0.44 mg2% DV
  34. 34Low calorie Caesar salad dressingFats and Oils · 1 cup (240 g)0.43 mg2% DV
  35. 35Thousand island dressing, regularFats and Oils · 1 serving (2 tbsp) (30 g)0.35 mg2% DV
  36. 36Light blue or roquefort cheese dressingFats and Oils · 1 cup (249 g)0.35 mg2% DV
  37. 37Hydrogenated coconut oilFats and Oils · 1 cup (218 g)0.33 mg2% DV
  38. 38Hydrogenated coconut oilFats and Oils · 1 cup (218 g)0.33 mg2% DV
  39. 39Palm and palm kernel oilFats and Oils · 1 cup (218 g)0.33 mg2% DV
  40. 40Hydrogenated palm kernel oilFats and Oils · 1 cup (218 g)0.33 mg2% DV
  41. 41Hydrogenated palm kernel oil, intermediate gradeFats and Oils · 1 cup (218 g)0.33 mg2% DV
  42. 42Hydrogenated palm kernel oil, confection fatFats and Oils · 1 cup (218 g)0.33 mg2% DV
  43. 43Hydrogenated palm kernel oil, filling fatFats and Oils · 1 cup (218 g)0.33 mg2% DV
  44. 44Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.32 mg2% DV
  45. 45Reduced calorie sour cream and buttermilk dressingFats and Oils · 1 cup (245 g)0.32 mg2% DV
  46. 46Fat-free blue or roquefort cheese dressingFats and Oils · 1 cup (265 g)0.32 mg2% DV
  47. 47Fat-free mayonnaise-like salad dressingFats and Oils · 1 cup (256 g)0.31 mg2% DV
  48. 48Mayonnaise type dressing, regular, with saltFats and Oils · 1 cup (235 g)0.28 mg2% DV
  49. 49Reduced calorie Italian salad dressingFats and Oils · 1 cup (216 g)0.28 mg2% DV
  50. 50Partially hydrogenated soy oilFats and Oils · 1 cup (227 g)0.27 mg2% DV
  51. 51Blue cheese dressingFats and Oils · 1 cup (245 g)0.22 mg1% DV
  52. 52French dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (30 g)0.22 mg1% DV
  53. 53Lite buttermilk salad dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.21 mg1% DV
  54. 54Reduced fat ranch dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.21 mg1% DV
  55. 55Vegetable oil spread, fat-free, tubFats and Oils · 1 cup (233 g)0.19 mg1% DV
  56. 56Russian dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.18 mg1% DV
  57. 57Light butter, with saltFats and Oils · 1 tablespoon (14 g)0.15 mg1% DV
  58. 58Light butter, stick, unsaltedFats and Oils · 1 tablespoon (14 g)0.15 mg1% DV
  59. 59Rice bran oilFats and Oils · 1 cup (218 g)0.15 mg1% DV
  60. 60Fat-free ranch dressingFats and Oils · 1 tablespoon (14 g)0.15 mg1% DV
  61. 61Vegetable shorteningFats and Oils · 1 cup (205 g)0.14 mg1% DV
  62. 6280% fat margarine, unsaltedFats and Oils · 1 cup (229 g)0.14 mg1% DV
  63. 63Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 cup (227 g)0.14 mg1% DV
  64. 64Margarine, 80% fat, stick, saltedFats and Oils · 1 cup (227 g)0.14 mg1% DV
  65. 6580% fat margarine, without saltFats and Oils · 1 cup (227 g)0.14 mg1% DV
  66. 66Thousand island dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (15 g)0.14 mg1% DV
  67. 67Reduced calorie honey mustard dressingFats and Oils · 2 tbsp (1 serving) (30 g)0.12 mg1% DV
  68. 68French dressing, regular, without saltFats and Oils · 1 tablespoon (15 g)0.12 mg1% DV
  69. 69Fully hydrogenated soybean oilFats and Oils · 1 cup (218 g)0.11 mg1% DV
  70. 70Low linolenic soybean oilFats and Oils · 1 cup (218 g)0.11 mg1% DV
  71. 71Ultra low linolenic soybean oilFats and Oils · 1 cup (218 g)0.11 mg1% DV
  72. 72Soybean oilFats and Oils · 1 cup (218 g)0.11 mg1% DV
  73. 73Fat-free honey mustard dressingFats and Oils · 2 tbsp (1 NLEA serving) (30 g)0.11 mg1% DV
  74. 74Sweet and sour salad dressingFats and Oils · 1 cup (250 g)0.1 mg1% DV
  75. 75Fat-free Caesar dressingFats and Oils · 2 tbsp (1 NLEA serving) (34 g)0.099 mg1% DV
  76. 76Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)0.093 mg1% DV
  77. 77Soybean oil and butter blendFats and Oils · 1 cup (227 g)0.091 mg1% DV
  78. 78Ranch dressingFats and Oils · 1 serving (30 g)0.09 mg1% DV
  79. 79Coconut oil, industrialFats and Oils · 1 cup (218 g)0.087 mg0% DV
  80. 80Honey mustard dressingFats and Oils · 2 tbsp (30 g)0.087 mg0% DV
  81. 81Reduced calorie vegetable oil-butter spreadFats and Oils · 1 cup (207 g)0.083 mg0% DV
  82. 82Creamy poppyseed dressingFats and Oils · 2 tbsp (33 g)0.083 mg0% DV
  83. 83Mid-oleic sunflower oilFats and Oils · 1 cup (218 g)0.065 mg0% DV
  84. 84Sunflower oil, linoleic (less than 60%)Fats and Oils · 1 cup (218 g)0.065 mg0% DV
  85. 85Peanut oilFats and Oils · 1 cup (216 g)0.065 mg0% DV
  86. 86Regular peppercorn salad dressingFats and Oils · 1 tbsp (13.4 g)0.047 mg0% DV
  87. 87Soybean oil, refined, industrialFats and Oils · 1 cup (218 g)0.044 mg0% DV
  88. 88Refined soybean oilFats and Oils · 1 cup (218 g)0.044 mg0% DV
  89. 89Smart Balance Omega Plus light mayoFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.043 mg0% DV
  90. 90Kraft Mayo Light mayonnaiseFats and Oils · 1 tbsp (15 g)0.03 mg0% DV
  91. 91Imitation mayonnaise, soybean, no cholesterolFats and Oils · 1 cup (225 g)0.022 mg0% DV
  92. 92Palm oilFats and Oils · 1 cup (216 g)0.022 mg0% DV
  93. 93Light mayonnaiseFats and Oils · 1 tablespoon (15 g)0.021 mg0% DV
  94. 94Kraft Miracle Whip Free nonfat dressingFats and Oils · 1 tbsp (16 g)0.019 mg0% DV
  95. 95Corn, peanut, and olive oilFats and Oils · 1 tablespoon (14 g)0.018 mg0% DV
  96. 9680% fat margarineFats and Oils · 1 tbsp (14 g)0.017 mg0% DV
  97. 9770% fat soybean margarineFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.017 mg0% DV
  98. 98Kraft Mayo Fat Free mayonnaise dressingFats and Oils · 1 tbsp (16 g)0.016 mg0% DV
  99. 99Assorted spray salad dressingsFats and Oils · 1 serving (approximately 10 sprays) (8 g)0.014 mg0% DV
  100. 100Butter margarine blend, 80% fat, unsaltedFats and Oils · 1 tablespoon (14 g)0.013 mg0% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.