Foods high in Iron (USDA SR Legacy)

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 6401–6450 of 7,481 foods

#	Food	Category	Per 100 g	% DV
6401	Cabbage, chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.31 mg	2%
6402	Soup, chicken with rice, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.31 mg	2%
6403	Soup, tomato rice, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.31 mg	2%
6404	Gooseberries, raw	Fruits and Fruit Juices	0.31 mg	2%
6405	Beverages, pineapple and grapefruit juice drink, canned	Beverages	0.31 mg	2%
6406	Fish, trout, rainbow, farmed, raw	Finfish and Shellfish Products	0.31 mg	2%
6407	Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E	Beverages	0.31 mg	2%
6408	Mollusks, scallop, mixed species, imitation, made from surimi	Finfish and Shellfish Products	0.31 mg	2%
6409	Potatoes, boiled, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%
6410	Mushrooms, portabella, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	0.31 mg	2%
6411	Potatoes, boiled, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	0.31 mg	2%
6412	Potatoes, boiled, cooked without skin, flesh, without salt	Vegetables and Vegetable Products	0.31 mg	2%
6413	Potatoes, boiled, cooked without skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%
6414	Ice creams, BREYERS, All Natural Light Vanilla Chocolate Strawberry	Sweets	0.31 mg	2%
6415	Fast foods, potato, mashed	Fast Foods	0.31 mg	2%
6416	Milk shakes, thick chocolate	Dairy and Egg Products	0.31 mg	2%
6417	Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light	Fats and Oils	0.31 mg	2%
6418	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	Dairy and Egg Products	0.31 mg	2%
6419	Apples, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	0.31 mg	2%
6420	Cheese, blue	Dairy and Egg Products	0.31 mg	2%
6421	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	Dairy and Egg Products	0.31 mg	2%
6422	Babyfood, dinner, mixed vegetable, junior	Baby Foods	0.31 mg	2%
6423	Babyfood, corn and sweet potatoes, strained	Baby Foods	0.31 mg	2%
6424	Fish, tilefish, cooked, dry heat	Finfish and Shellfish Products	0.31 mg	2%
6425	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Legumes and Legume Products	0.30 mg	2%
6426	Pie, blueberry, commercially prepared	Baked Products	0.30 mg	2%
6427	Chicken breast, fat-free, mesquite flavor, sliced	Sausages and Luncheon Meats	0.30 mg	2%
6428	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%
6429	Babyfood, apples with ham, strained	Baby Foods	0.30 mg	2%
6430	Salad dressing, ranch dressing, regular	Fats and Oils	0.30 mg	2%
6431	Cranberry juice cocktail, frozen concentrate	Beverages	0.30 mg	2%
6432	Fish, rockfish, Pacific, mixed species, raw	Finfish and Shellfish Products	0.30 mg	2%
6433	SILK Nog, soymilk	Legumes and Legume Products	0.30 mg	2%
6434	Apricots, canned, juice pack, with skin, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%
6435	Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.30 mg	2%
6436	Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2	Beverages	0.30 mg	2%
6437	Beverages, Fruit punch drink, frozen concentrate	Beverages	0.30 mg	2%
6438	Beverages, V8 SPLASH Juice Drinks, Diet Strawberry Kiwi	Beverages	0.30 mg	2%
6439	Beverages, Vegetable and fruit juice drink, reduced calorie, with low-calorie sweetener, added vitamin C	Beverages	0.30 mg	2%
6440	Fish, catfish, channel, wild, raw	Finfish and Shellfish Products	0.30 mg	2%
6441	Soup, tomato, canned, prepared with equal volume low fat (2%) milk	Soups, Sauces, and Gravies	0.30 mg	2%
6442	Soup, cheese, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.30 mg	2%
6443	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%
6444	Babyfood, banana no tapioca, strained	Baby Foods	0.30 mg	2%
6445	Prickly pears, raw	Fruits and Fruit Juices	0.30 mg	2%
6446	Apricots, canned, heavy syrup, drained	Fruits and Fruit Juices	0.30 mg	2%
6447	Candies, hard	Sweets	0.30 mg	2%
6448	Babyfood, grape juice, no sugar, canned	Baby Foods	0.30 mg	2%
6449	Plantains, green, boiled	Fruits and Fruit Juices	0.30 mg	2%
6450	Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink	Beverages	0.30 mg	2%

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Foods high in Iron (USDA SR Legacy)

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