Foods high in Iron

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

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Showing 5601–5650 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
5601	Snacks, potato chips, sour cream and onion	Snacks	1.60 mg	9%	CNF
5602	Sweet roll, cinnamon with raisins, commercial	Baked Products	1.60 mg	9%	CNF
5603	Veal, milk-fed, cutlets (inside top round), pan-fried	Lamb, Veal and Game	1.60 mg	9%	CNF
5604	Beans, baked, canned, with beef	Legumes and Legume Products	1.60 mg	9%	CNF
5605	Fish, tuna, skipjack (aku), baked or broiled	Finfish and Shellfish Products	1.60 mg	9%	CNF
5606	Nuts, ginkgo nuts, dried	Nuts and Seeds	1.60 mg	9%	CNF
5607	Nuts, almond paste, sweetened	Nuts and Seeds	1.60 mg	9%	CNF
5608	Peas, pigeon, raw	Vegetables and Vegetable Products	1.60 mg	9%	CNF
5609	Chives, raw	Vegetables and Vegetable Products	1.60 mg	9%	CNF
5610	Pork, brains, raw	Pork Products	1.60 mg	9%	CNF
5611	Passion fruit, purple, raw	Fruits and fruit juices	1.60 mg	9%	CNF
5612	Elderberry, raw	Fruits and fruit juices	1.60 mg	9%	CNF
5613	Beans, navy, canned, sodium added, drained and rinsed	Legumes and Legume Products	1.60 mg	9%	USDA_FF
5614	Mustard, prepared, yellow	Spices and Herbs	1.59 mg	9%	USDA_FF
5615	Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	1.59 mg	9%	USDA_SR
5616	Fish, carp, cooked, dry heat	Finfish and Shellfish Products	1.59 mg	9%	USDA_SR
5617	Turkey, retail parts, thigh, meat only, cooked, roasted	Poultry Products	1.59 mg	9%	USDA_SR
5618	Veal, shoulder, blade chop, separable lean and fat, cooked, grilled	Lamb, Veal, and Game Products	1.59 mg	9%	USDA_SR
5619	Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	1.59 mg	9%	USDA_SR
5620	Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, raw	Beef Products	1.59 mg	9%	USDA_SR
5621	Fast foods, taco with chicken, lettuce and cheese, soft	Fast Foods	1.59 mg	9%	USDA_SR
5622	TACO BELL, Soft Taco with chicken, cheese and lettuce	Fast Foods	1.59 mg	9%	USDA_SR
5623	Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted	Pork Products	1.59 mg	9%	USDA_SR
5624	Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	1.59 mg	9%	USDA_SR
5625	Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	1.59 mg	9%	USDA_SR
5626	Fast foods, mexican, taco with chicken, cheese and lettuce, soft	Fast Foods	1.59 mg	9%	CNF
5627	Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted	Pork Products	1.59 mg	9%	CNF
5628	Lamb, New Zealand, frozen, loin, separable lean and fat, 3mm (1/8") trim, raw	Lamb, Veal and Game	1.59 mg	9%	CNF
5629	Pie, cherry, commercial, 2 crust	Baked Products	1.59 mg	9%	CNF
5630	Fish, carp, baked or broiled	Finfish and Shellfish Products	1.59 mg	9%	CNF
5631	Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean only, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	1.58 mg	9%	USDA_SR
5632	Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, raw	Lamb, Veal, and Game Products	1.58 mg	9%	USDA_SR
5633	Peanuts, all types, dry-roasted, with salt	Legumes and Legume Products	1.58 mg	9%	USDA_SR
5634	Peanuts, all types, dry-roasted, without salt	Legumes and Legume Products	1.58 mg	9%	USDA_SR
5635	Cake, sponge, prepared from recipe	Baked Products	1.58 mg	9%	USDA_SR
5636	Lamb, Australian, imported, fresh, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	1.58 mg	9%	USDA_SR
5637	Veal, Australian, rib, rib roast, separable lean only, raw	Lamb, Veal, and Game Products	1.58 mg	9%	USDA_SR
5638	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	1.58 mg	9%	USDA_SR
5639	Turkey, retail parts, drumstick, meat and skin, cooked, roasted	Poultry Products	1.58 mg	9%	USDA_SR
5640	Chicken, canned, meat only, with broth	Poultry Products	1.58 mg	9%	USDA_SR
5641	Snacks, rice cakes, brown rice, sesame seed, unsalted	Snacks	1.58 mg	9%	USDA_SR
5642	Fast Foods, grilled chicken filet sandwich, with lettuce, tomato and spread	Fast Foods	1.58 mg	9%	USDA_SR
5643	Frozen novelties, No Sugar Added, FUDGSICLE pops	Sweets	1.58 mg	9%	USDA_SR
5644	Spinach, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	1.58 mg	9%	USDA_SR
5645	Bread, blue corn, somiviki (Hopi)	American Indian/Alaska Native Foods	1.58 mg	9%	USDA_SR
5646	Tapioca, pearl, dry	Cereal Grains and Pasta	1.58 mg	9%	USDA_SR
5647	Spinach, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	1.58 mg	9%	USDA_SR
5648	Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, prime, raw	Beef Products	1.58 mg	9%	USDA_SR
5649	Snacks, rice cakes, brown rice, sesame seed	Snacks	1.58 mg	9%	USDA_SR
5650	Spinach, canned, solids and liquids, unsalted	Vegetables and Vegetable Products	1.58 mg	9%	CNF

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Foods high in Iron

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