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 5701–5750 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
5701	Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	1.56 mg	9%	USDA_SR
5702	Hummus, home prepared	Legumes and Legume Products	1.56 mg	9%	USDA_SR
5703	Babyfood, meat, chicken sticks, junior	Baby Foods	1.56 mg	9%	USDA_SR
5704	Taro, tahitian, cooked, without salt	Vegetables and Vegetable Products	1.56 mg	9%	USDA_SR
5705	TACO BELL, BURRITO SUPREME with chicken	Fast Foods	1.56 mg	9%	USDA_SR
5706	McDONALD'S, FILET-O-FISH	Fast Foods	1.56 mg	9%	USDA_SR
5707	Fast foods, fish sandwich, with tartar sauce and cheese	Fast Foods	1.56 mg	9%	USDA_SR
5708	Taro, tahitian, cooked, with salt	Vegetables and Vegetable Products	1.56 mg	9%	USDA_SR
5709	Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled	Pork Products	1.56 mg	9%	USDA_SR
5710	Candies, sweet chocolate coated fondant	Sweets	1.56 mg	9%	USDA_SR
5711	Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted	Pork Products	1.56 mg	9%	USDA_SR
5712	Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted	Pork Products	1.56 mg	9%	USDA_SR
5713	Sandwich, salmon salad, homemade	Mixed Dishes	1.56 mg	9%	CNF
5714	Granola bar, cereal bar, fruit-filled, all flavours	Baked Products	1.56 mg	9%	CNF
5715	Taro, tahitian, cooked, with salt	Vegetables and Vegetable Products	1.56 mg	9%	CNF
5716	Pancake, plain (includes buttermilk), dry mix, complete, prepared with water	Baked Products	1.56 mg	9%	CNF
5717	Fast foods, sandwiches and burgers, fish sandwich with tartar sauce and cheese	Fast Foods	1.56 mg	9%	CNF
5718	Candies, fondant, sweet chocolate coated	Sweets	1.56 mg	9%	CNF
5719	Hummus, homemade	Legumes and Legume Products	1.56 mg	9%	CNF
5720	Taro, Tahitian, cooked	Vegetables and Vegetable Products	1.56 mg	9%	CNF
5721	Pork, shoulder, blade portion, bone-in, lean, roasted	Pork Products	1.56 mg	9%	CNF
5722	Pork, shoulder, blade portion, bone-in, lean, broiled	Pork Products	1.56 mg	9%	CNF
5723	Peanuts, raw	Legumes and Legume Products	1.55 mg	9%	USDA_FF
5724	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	1.55 mg	9%	USDA_FF
5725	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	1.55 mg	9%	USDA_FF
5726	Snacks, vegetable chips, made from garden vegetables	Snacks	1.55 mg	9%	USDA_SR
5727	Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor	Snacks	1.55 mg	9%	USDA_SR
5728	Salami, pork, beef, less sodium	Sausages and Luncheon Meats	1.55 mg	9%	USDA_SR
5729	Lamb, New Zealand, imported, loin, boneless, separable lean only, raw	Lamb, Veal, and Game Products	1.55 mg	9%	USDA_SR
5730	Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	1.55 mg	9%	USDA_SR
5731	Lamb, ground, raw	Lamb, Veal, and Game Products	1.55 mg	9%	USDA_SR
5732	Beans, cranberry (roman), mature seeds, canned	Legumes and Legume Products	1.55 mg	9%	USDA_SR
5733	Fast foods, croissant, with egg, cheese, and bacon	Fast Foods	1.55 mg	9%	USDA_SR
5734	Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, raw	Beef Products	1.55 mg	9%	USDA_SR
5735	Lamb, New Zealand, imported, loin, boneless, separable lean and fat, raw	Lamb, Veal, and Game Products	1.55 mg	9%	USDA_SR
5736	Egg rolls, pork, refrigerated, heated	Meals, Entrees, and Side Dishes	1.55 mg	9%	USDA_SR
5737	WENDY'S, Ultimate Chicken Grill Sandwich	Fast Foods	1.55 mg	9%	USDA_SR
5738	Onions, dehydrated flakes	Vegetables and Vegetable Products	1.55 mg	9%	USDA_SR
5739	Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	1.55 mg	9%	USDA_SR
5740	Beef, rib, shortribs, separable lean and fat, choice, raw	Beef Products	1.55 mg	9%	USDA_SR
5741	Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	1.55 mg	9%	USDA_SR
5742	Beans, fava, in pod, raw	Vegetables and Vegetable Products	1.55 mg	9%	USDA_SR
5743	Sausage, Chorizo, dry	Sausages and Luncheon meats	1.55 mg	9%	CNF
5744	Snacks, vegetable chips	Snacks	1.55 mg	9%	CNF
5745	Snacks, SUNCHIPS, French Onion flavour	Snacks	1.55 mg	9%	CNF
5746	Egg roll, pork, refrigerated, heated	Mixed Dishes	1.55 mg	9%	CNF
5747	Beef, hip, eye of round steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	1.55 mg	9%	CNF
5748	Beef, hip, eye of round roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	1.55 mg	9%	CNF
5749	Broadbeans (fava beans), in pod, raw	Vegetables and Vegetable Products	1.55 mg	9%	CNF
5750	Fast foods, side dish, potato, baked, topped with cheese sauce and chili	Fast Foods	1.55 mg	9%	CNF

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Foods high in Iron

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