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 551–600 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
551	Sausage, Italian, turkey, smoked	Sausages and Luncheon meats	9.60 mg	53%	CNF
552	Gravy, instant turkey, dry	Soups, Sauces, and Gravies	9.57 mg	53%	USDA_SR
553	Gravy, instant turkey, dry	Soups, Sauces and Gravies	9.57 mg	53%	CNF
554	Egg, yolk, dried	Dairy and Egg Products	9.56 mg	53%	USDA_SR
555	Sea lion, Steller, meat with fat (Alaska Native)	American Indian/Alaska Native Foods	9.55 mg	53%	USDA_SR
556	Game meat, native, sea lion, stellar, meat with fat, raw	Lamb, Veal and Game	9.55 mg	53%	CNF
557	Mollusks, octopus, common, cooked, moist heat	Finfish and Shellfish Products	9.54 mg	53%	USDA_SR
558	Mollusks, octopus, common, boiled or steamed	Finfish and Shellfish Products	9.54 mg	53%	CNF
559	Flour, soy, full-fat	Legumes and Legume Products	9.51 mg	53%	USDA_FF
560	Goose, wild (Canada goose), native, meat and skin, dried, boiled	Poultry Products	9.51 mg	53%	CNF
561	Infant formula, PBM PRODUCTS, store brand, powder	Baby Foods	9.50 mg	53%	USDA_SR
562	Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted	Baby Foods	9.50 mg	53%	USDA_SR
563	Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	9.50 mg	53%	USDA_SR
564	Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA	Baby Foods	9.50 mg	53%	USDA_SR
565	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder	Baby Foods	9.50 mg	53%	USDA_SR
566	Chocolate syrup, thin type, less sugar, with added vitamins and minerals	Beverages	9.50 mg	53%	CNF
567	Egg, chicken, yolk, dried	Dairy and Egg Products	9.50 mg	53%	CNF
568	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted	Baby Foods	9.47 mg	53%	USDA_SR
569	Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted	Baby Foods	9.47 mg	53%	USDA_SR
570	Babyfood, cereal, wheat, with milk powder, prepared with water	Babyfoods	9.43 mg	52%	CNF
571	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	9.41 mg	52%	USDA_SR
572	Walrus, meat and subcutaneous fat raw (Alaska Native)	American Indian/Alaska Native Foods	9.40 mg	52%	USDA_SR
573	Walrus, meat, raw (Alaska Native)	American Indian/Alaska Native Foods	9.40 mg	52%	USDA_SR
574	Grains, quinoa, flour	Cereals, Grains and Pasta	9.40 mg	52%	CNF
575	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	9.35 mg	52%	USDA_SR
576	Beans, kidney, light red, raw	Legumes and Legume Products	9.35 mg	52%	CNF
577	Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's	Breakfast cereals	9.34 mg	52%	CNF
578	Cereal, ready to eat, Raisin Bran, Kellogg's	Breakfast cereals	9.34 mg	52%	CNF
579	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA	Baby Foods	9.33 mg	52%	USDA_SR
580	Veal, variety meats and by-products, spleen, raw	Lamb, Veal, and Game Products	9.32 mg	52%	USDA_SR
581	Veal, spleen, raw	Lamb, Veal and Game	9.32 mg	52%	CNF
582	Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA	Baby Foods	9.30 mg	52%	USDA_SR
583	Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder	Baby Foods	9.30 mg	52%	USDA_SR
584	Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA	Baby Foods	9.30 mg	52%	USDA_SR
585	Gravy, au jus, dry	Soups, Sauces, and Gravies	9.30 mg	52%	USDA_SR
586	Gravy, au jus, dehydrated	Soups, Sauces and Gravies	9.30 mg	52%	CNF
587	Egg, yolk, dried	Dairy and Egg Products	9.28 mg	52%	USDA_FF
588	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted	Baby Foods	9.26 mg	51%	USDA_SR
589	Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA	Baby Foods	9.26 mg	51%	USDA_SR
590	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted	Baby Foods	9.26 mg	51%	USDA_SR
591	Soy flour, defatted	Legumes and Legume Products	9.24 mg	51%	USDA_SR
592	Soy flour, defatted	Legumes and Legume Products	9.24 mg	51%	CNF
593	Cereal, ready to eat, Crispy Rice, Compliments	Breakfast cereals	9.23 mg	51%	CNF
594	Mollusks, oyster, eastern, wild, cooked, moist heat	Finfish and Shellfish Products	9.21 mg	51%	USDA_SR
595	Spices, mustard seed, ground	Spices and Herbs	9.21 mg	51%	USDA_SR
596	Mollusks, oyster, eastern (blue point), wild, boiled or steamed	Finfish and Shellfish Products	9.21 mg	51%	CNF
597	Spices, mustard seed, yellow	Spices and Herbs	9.21 mg	51%	CNF
598	Mollusks, oyster, Pacific, cooked, moist heat	Finfish and Shellfish Products	9.20 mg	51%	USDA_SR
599	Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted	Baby Foods	9.20 mg	51%	USDA_SR
600	Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted	Baby Foods	9.20 mg	51%	USDA_SR

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Foods high in Iron

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