Foods high in iron

Fat free butter powder tops the list with 1.6 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. 1Fat free butter powderFats and Oils · 1 cup (80 g)1.6 mg9% DV
  2. 2Thousand island dressing, regularFats and Oils · 1 serving (2 tbsp) (30 g)0.35 mg2% DV
  3. 3Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.32 mg2% DV
  4. 4French dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (30 g)0.22 mg1% DV
  5. 5Lite buttermilk salad dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.21 mg1% DV
  6. 6Reduced fat ranch dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.21 mg1% DV
  7. 7Russian dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.18 mg1% DV
  8. 8Light butter, with saltFats and Oils · 1 tablespoon (14 g)0.15 mg1% DV
  9. 9Light butter, stick, unsaltedFats and Oils · 1 tablespoon (14 g)0.15 mg1% DV
  10. 10Fat-free ranch dressingFats and Oils · 1 tablespoon (14 g)0.15 mg1% DV
  11. 11French dressing, reduced fat, without saltFats and Oils · 1 tablespoon (16 g)0.14 mg1% DV
  12. 12Thousand island dressing, reduced fatFats and Oils · 1 tablespoon (15 g)0.14 mg1% DV
  13. 13Reduced calorie honey mustard dressingFats and Oils · 2 tbsp (1 serving) (30 g)0.12 mg1% DV
  14. 14French dressing, regular, without saltFats and Oils · 1 tablespoon (15 g)0.12 mg1% DV
  15. 15Fat-free honey mustard dressingFats and Oils · 2 tbsp (1 NLEA serving) (30 g)0.11 mg1% DV
  16. 16Fat-free Caesar dressingFats and Oils · 2 tbsp (1 NLEA serving) (34 g)0.099 mg1% DV
  17. 17Italian dressing, reduced fat, without saltFats and Oils · 1 tablespoon (15 g)0.098 mg1% DV
  18. 18Russian dressing, low calorieFats and Oils · 1 tablespoon (16 g)0.096 mg1% DV
  19. 19Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)0.093 mg1% DV
  20. 20French dressing, fat-freeFats and Oils · 1 tablespoon (16 g)0.093 mg1% DV
  21. 21Italian dressing, regular, without saltFats and Oils · 1 tablespoon (14.7 g)0.093 mg1% DV
  22. 22Ranch dressingFats and Oils · 1 serving (30 g)0.09 mg1% DV
  23. 23Sesame seed dressing, regularFats and Oils · 1 tablespoon (15 g)0.09 mg1% DV
  24. 24Honey mustard dressingFats and Oils · 2 tbsp (30 g)0.087 mg0% DV
  25. 25Creamy poppyseed dressingFats and Oils · 2 tbsp (33 g)0.083 mg0% DV
  26. 26Olive oilFats and Oils · 1 tablespoon (13.5 g)0.076 mg0% DV
  27. 27Low calorie blue cheese salad dressingFats and Oils · 1 tbsp (15 g)0.075 mg0% DV
  28. 28Imitation mayonnaise, milk creamFats and Oils · 1 tablespoon (15 g)0.075 mg0% DV
  29. 29Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 tablespoon (13.8 g)0.069 mg0% DV
  30. 30Mayonnaise, soybean oil, without saltFats and Oils · 1 tablespoon (13.8 g)0.069 mg0% DV
  31. 31Reduced calorie French dressingFats and Oils · 1 tbsp (16 g)0.064 mg0% DV
  32. 32Coleslaw dressingFats and Oils · 1 tbsp (19 g)0.063 mg0% DV
  33. 33Fat-free Italian dressingFats and Oils · 1 tbsp (14 g)0.056 mg0% DV
  34. 34Regular green goddess dressingFats and Oils · 1 tbsp (15 g)0.052 mg0% DV
  35. 35French dressing, regularFats and Oils · 1 tbsp (16 g)0.051 mg0% DV
  36. 36Regular peppercorn salad dressingFats and Oils · 1 tbsp (13.4 g)0.047 mg0% DV
  37. 37Flaxseed oil with sliced flaxseedFats and Oils · 1 tablespoon (13.7 g)0.047 mg0% DV
  38. 38Fat-free thousand island dressingFats and Oils · 1 tbsp (16 g)0.045 mg0% DV
  39. 39Reduced fat coleslaw dressingFats and Oils · 1 tbsp (17 g)0.044 mg0% DV
  40. 40Smart Balance Omega Plus light mayoFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.043 mg0% DV
  41. 41Reduced calorie fat free creamy dressingFats and Oils · 1 tbsp (17 g)0.043 mg0% DV
  42. 42Tofu mayonnaiseFats and Oils · 1 tbsp (15 g)0.041 mg0% DV
  43. 43Bacon and tomato salad dressingFats and Oils · 1 tbsp (15 g)0.041 mg0% DV
  44. 44Palm kernel oil, confection fatFats and Oils · 1 tbsp (13.6 g)0.039 mg0% DV
  45. 45Reduced calorie cholesterol free creamy dressingFats and Oils · 1 tbsp (15 g)0.039 mg0% DV
  46. 46Italian dressing, regularFats and Oils · 1 tbsp (14.7 g)0.038 mg0% DV
  47. 47Low calorie mayonnaiseFats and Oils · 1 tbsp (14.5 g)0.038 mg0% DV
  48. 48Italian dressing, reduced fatFats and Oils · 1 tablespoon (15 g)0.037 mg0% DV
  49. 49No cholesterol mayonnaise dressingFats and Oils · 1 tbsp (15 g)0.035 mg0% DV
  50. 50Kraft Mayo Light mayonnaiseFats and Oils · 1 tbsp (15 g)0.03 mg0% DV
  51. 51Sandwich spread with chopped pickle, regularFats and Oils · 1 tablespoon (15 g)0.03 mg0% DV
  52. 52Mayonnaise, regularFats and Oils · 1 tbsp (13.8 g)0.029 mg0% DV
  53. 53French dressing, cottonseed oil, home recipeFats and Oils · 1 tablespoon (14 g)0.028 mg0% DV
  54. 54French dressing, home recipeFats and Oils · 1 tablespoon (14 g)0.028 mg0% DV
  55. 55Low calorie Caesar salad dressingFats and Oils · 1 tbsp (15 g)0.027 mg0% DV
  56. 56Light blue or roquefort cheese dressingFats and Oils · 1 tbsp (16 g)0.022 mg0% DV
  57. 57Light mayonnaiseFats and Oils · 1 tablespoon (15 g)0.021 mg0% DV
  58. 58Hydrogenated coconut oilFats and Oils · 1 tbsp (13.6 g)0.02 mg0% DV
  59. 59Hydrogenated coconut oilFats and Oils · 1 tbsp (13.6 g)0.02 mg0% DV
  60. 60Palm and palm kernel oilFats and Oils · 1 tbsp (13.6 g)0.02 mg0% DV
  61. 61Hydrogenated palm kernel oilFats and Oils · 1 tbsp (13.6 g)0.02 mg0% DV
  62. 62Hydrogenated palm kernel oil, intermediate gradeFats and Oils · 1 tbsp (13.6 g)0.02 mg0% DV
  63. 63Hydrogenated palm kernel oil, confection fatFats and Oils · 1 tbsp (13.6 g)0.02 mg0% DV
  64. 64Hydrogenated palm kernel oil, filling fatFats and Oils · 1 tbsp (13.6 g)0.02 mg0% DV
  65. 65Fat-free blue or roquefort cheese dressingFats and Oils · 1 tbsp (17 g)0.02 mg0% DV
  66. 66Reduced calorie sour cream and buttermilk dressingFats and Oils · 1 tbsp (15 g)0.02 mg0% DV
  67. 67Kraft Miracle Whip Free nonfat dressingFats and Oils · 1 tbsp (16 g)0.019 mg0% DV
  68. 68Fat-free mayonnaise-like salad dressingFats and Oils · 1 tbsp (16 g)0.019 mg0% DV
  69. 69Corn, peanut, and olive oilFats and Oils · 1 tablespoon (14 g)0.018 mg0% DV
  70. 70Reduced calorie Italian salad dressingFats and Oils · 1 tbsp (14 g)0.018 mg0% DV
  71. 71Mayonnaise type dressing, regular, with saltFats and Oils · 1 tbsp (14.7 g)0.018 mg0% DV
  72. 7280% fat margarineFats and Oils · 1 tbsp (14 g)0.017 mg0% DV
  73. 73Partially hydrogenated soy oilFats and Oils · 1 tbsp (14 g)0.017 mg0% DV
  74. 7470% fat soybean margarineFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.017 mg0% DV
  75. 75Kraft Mayo Fat Free mayonnaise dressingFats and Oils · 1 tbsp (16 g)0.016 mg0% DV
  76. 76Assorted spray salad dressingsFats and Oils · 1 serving (approximately 10 sprays) (8 g)0.014 mg0% DV
  77. 77Blue cheese dressingFats and Oils · 1 tbsp (15 g)0.013 mg0% DV
  78. 78Butter margarine blend, 80% fat, unsaltedFats and Oils · 1 tablespoon (14 g)0.013 mg0% DV
  79. 79Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils · 1 tablespoon (14 g)0.013 mg0% DV
  80. 80Vegetable oil spread, fat-free, tubFats and Oils · 1 tbsp (14.6 g)0.012 mg0% DV
  81. 81Rice bran oilFats and Oils · 1 tablespoon (13.6 g)0.01 mg0% DV
  82. 82Vegetable shorteningFats and Oils · 1 tbsp (12.8 g)0.009 mg0% DV
  83. 8380% fat margarine, without saltFats and Oils · 1 tbsp (14.2 g)0.009 mg0% DV
  84. 84Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 tbsp (14 g)0.008 mg0% DV
  85. 85Margarine, 80% fat, stick, saltedFats and Oils · 1 tablespoon (14 g)0.008 mg0% DV
  86. 8680% fat margarine, unsaltedFats and Oils · 1 tbsp (14 g)0.008 mg0% DV
  87. 87Low linolenic soybean oilFats and Oils · 1 tablespoon (14 g)0.007 mg0% DV
  88. 88Fully hydrogenated soybean oilFats and Oils · 1 tablespoon (13.6 g)0.007 mg0% DV
  89. 89Ultra low linolenic soybean oilFats and Oils · 1 tablespoon (13.6 g)0.007 mg0% DV
  90. 90Soybean oilFats and Oils · 1 tbsp (13.6 g)0.007 mg0% DV
  91. 91Sweet and sour salad dressingFats and Oils · 1 tbsp (16 g)0.006 mg0% DV
  92. 92Coconut oilFats and Oils · 1 tablespoon liquid oil (11.6 g)0.006 mg0% DV
  93. 93Soybean oil and butter blendFats and Oils · 1 tbsp (14.1 g)0.006 mg0% DV
  94. 94Vegetable oil-butter spread, with saltFats and Oils · 1 tablespoon (14 g)0.006 mg0% DV
  95. 95Coconut oil, industrialFats and Oils · 1 tbsp (13.6 g)0.005 mg0% DV
  96. 96Reduced calorie vegetable oil-butter spreadFats and Oils · 1 tbsp (13 g)0.005 mg0% DV
  97. 97Fat-free vegetable oil spread, liquid, saltedFats and Oils · 1 tbsp (15 g)0.004 mg0% DV
  98. 98Mid-oleic sunflower oilFats and Oils · 1 tablespoon (13.6 g)0.004 mg0% DV
  99. 99Sunflower oil, linoleic (less than 60%)Fats and Oils · 1 tbsp (13.6 g)0.004 mg0% DV
  100. 100Peanut oilFats and Oils · 1 tbsp (13.5 g)0.004 mg0% DV

More rankings

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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.