Foods high in Iron (USDA SR Legacy)

Iron is needed to make hemoglobin, which carries oxygen in the blood.

FDA daily value: 18 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 501-550 of 7481 foods.

# Food Category Per 100 g % DV
501 Nuts, cashew nuts, oil roasted, with salt added Nut and Seed Products 6.05 mg 34%
502 Nuts, cashew nuts, oil roasted, without salt added Nut and Seed Products 6.05 mg 34%
503 Waffles, buttermilk, frozen, ready-to-heat Baked Products 6.04 mg 34%
504 Peppers, hot chile, sun-dried Vegetables and Vegetable Products 6.04 mg 34%
505 Mollusks, cuttlefish, mixed species, raw Finfish and Shellfish Products 6.02 mg 33%
506 Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors Snacks 6.00 mg 33%
507 Nuts, cashew nuts, dry roasted, with salt added Nut and Seed Products 6.00 mg 33%
508 Shallots, freeze-dried Vegetables and Vegetable Products 6.00 mg 33%
509 Nuts, cashew nuts, dry roasted, without salt added Nut and Seed Products 6.00 mg 33%
510 Milk and cereal bar Snacks 5.99 mg 33%
511 Veal, variety meats and by-products, liver, cooked, pan-fried Lamb, Veal, and Game Products 5.98 mg 33%
512 Chicken, heart, all classes, raw Poultry Products 5.96 mg 33%
513 Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) Breakfast Cereals 5.96 mg 33%
514 Fish, whitefish, eggs (Alaska Native) American Indian/Alaska Native Foods 5.95 mg 33%
515 Potatoes, microwaved, cooked in skin, skin, without salt Vegetables and Vegetable Products 5.94 mg 33%
516 Potatoes, microwaved, cooked, in skin, skin with salt Vegetables and Vegetable Products 5.94 mg 33%
517 Crackers, rye, wafers, plain Baked Products 5.94 mg 33%
518 Chicken, stewing, giblets, raw Poultry Products 5.93 mg 33%
519 Turkey, whole, giblets, raw Poultry Products 5.92 mg 33%
520 Dove, cooked (includes squab) Poultry Products 5.91 mg 33%
521 Canada Goose, breast meat only, skinless, raw Poultry Products 5.91 mg 33%
522 Lamb, variety meats and by-products, mechanically separated, raw Lamb, Veal, and Game Products 5.90 mg 33%
523 Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes Breakfast Cereals 5.89 mg 33%
524 Fungi, Cloud ears, dried Vegetables and Vegetable Products 5.88 mg 33%
525 Chicken, broilers or fryers, giblets, raw Poultry Products 5.86 mg 33%
526 Pork, fresh, variety meats and by-products, heart, cooked, braised Pork Products 5.83 mg 32%
527 Soy flour, full-fat, roasted Legumes and Legume Products 5.82 mg 32%
528 Waffle, plain, frozen, ready-to-heat, microwave Baked Products 5.81 mg 32%
529 Beef, variety meats and by-products, kidneys, cooked, simmered Beef Products 5.80 mg 32%
530 Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS Breakfast Cereals 5.80 mg 32%
531 Mollusks, oyster, eastern, farmed, raw Finfish and Shellfish Products 5.78 mg 32%
532 Cornmeal, yellow, self-rising, bolted, plain, enriched Cereal Grains and Pasta 5.76 mg 32%
533 Cornmeal, white, self-rising, bolted, plain, enriched Cereal Grains and Pasta 5.76 mg 32%
534 Seeds, flaxseed Nut and Seed Products 5.73 mg 32%
535 Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled Beef Products 5.70 mg 32%
536 Pancakes plain, frozen, ready-to-heat (includes buttermilk) Baked Products 5.67 mg 32%
537 Beef, variety meats and by-products, mechanically separated beef, raw Beef Products 5.67 mg 32%
538 Crackers, snack, Goya Crackers Baked Products 5.66 mg 31%
539 Spices, garlic powder Spices and Herbs 5.65 mg 31%
540 Snacks, NUTRI-GRAIN FRUIT AND NUT BAR Snacks 5.65 mg 31%
541 Toaster pastries, brown-sugar-cinnamon Baked Products 5.62 mg 31%
542 Waffles, plain, frozen, ready-to-heat Baked Products 5.61 mg 31%
543 Soybean, curd cheese Legumes and Legume Products 5.60 mg 31%
544 Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt Breakfast Cereals 5.59 mg 31%
545 Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched Baked Products 5.58 mg 31%
546 Crackers, saltines (includes oyster, soda, soup) Baked Products 5.57 mg 31%
547 Nuts, pine nuts, dried Nut and Seed Products 5.53 mg 31%
548 Lamb, variety meats and by-products, heart, cooked, braised Lamb, Veal, and Game Products 5.52 mg 31%
549 Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) Baked Products 5.51 mg 31%
550 Peaches, dehydrated (low-moisture), sulfured, uncooked Fruits and Fruit Juices 5.51 mg 31%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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