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 601–650 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
601	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder	Baby Foods	9.20 mg	51%	USDA_SR
602	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder	Baby Foods	9.20 mg	51%	USDA_SR
603	Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder	Baby Foods	9.20 mg	51%	USDA_SR
604	Mollusks, oyster, pacific, boiled or steamed	Finfish and Shellfish Products	9.20 mg	51%	CNF
605	Sausage, blood sausage (blood pudding), raw	Sausages and Luncheon meats	9.20 mg	51%	CNF
606	Pate, chicken liver, canned	Sausages and Luncheon Meats	9.19 mg	51%	USDA_SR
607	Pâté, chicken liver, canned	Sausages and Luncheon meats	9.19 mg	51%	CNF
608	Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA	Baby Foods	9.16 mg	51%	USDA_SR
609	Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA	Baby Foods	9.16 mg	51%	USDA_SR
610	Infant formula, PBM PRODUCTS, store brand, soy, powder	Baby Foods	9.10 mg	51%	USDA_SR
611	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Breakfast Cereals	9.10 mg	51%	USDA_SR
612	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	9.10 mg	51%	USDA_SR
613	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	9.09 mg	50%	USDA_SR
614	Tomatoes, sun-dried	Vegetables and Vegetable Products	9.09 mg	50%	USDA_SR
615	Tomato, sun-dried	Vegetables and Vegetable Products	9.09 mg	50%	CNF
616	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	9.09 mg	50%	CNF
617	Elk, free range, ground, cooked patties (Shoshone Bannock)	American Indian/Alaska Native Foods	9.06 mg	50%	USDA_SR
618	Chicken, heart, all classes, cooked, simmered	Poultry Products	9.03 mg	50%	USDA_SR
619	Chicken, broiler, heart, simmered	Poultry Products	9.03 mg	50%	CNF
620	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	9.00 mg	50%	USDA_SR
621	Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder	Baby Foods	9.00 mg	50%	USDA_SR
622	Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted	Baby Foods	9.00 mg	50%	USDA_SR
623	Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted	Baby Foods	9.00 mg	50%	USDA_SR
624	Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder	Baby Foods	9.00 mg	50%	USDA_SR
625	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted	Baby Foods	9.00 mg	50%	USDA_SR
626	Sea lion, Steller, liver (Alaska Native)	American Indian/Alaska Native Foods	9.00 mg	50%	USDA_SR
627	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted	Baby Foods	9.00 mg	50%	USDA_SR
628	Infant formula, GERBER, GOOD START 2 SOY, with iron, powder	Baby Foods	9.00 mg	50%	USDA_SR
629	Babyfood, cereal, rice with pears and apple, dry, instant fortified	Baby Foods	9.00 mg	50%	USDA_SR
630	Game meat, native, sea lion, stellar, liver, raw	Lamb, Veal and Game	9.00 mg	50%	CNF
631	Ptarmigan, native, meat, raw	Poultry Products	9.00 mg	50%	CNF
632	Chicken, liver, all classes, raw	Poultry Products	8.99 mg	50%	USDA_SR
633	Cereal, ready to eat, Rice Krispies, Kellogg's	Breakfast cereals	8.99 mg	50%	CNF
634	Chicken, broiler, liver, raw	Poultry Products	8.99 mg	50%	CNF
635	Goose, wild (Canada goose), native, breast, meat and skin, boiled	Poultry Products	8.98 mg	50%	CNF
636	Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)	Nut and Seed Products	8.95 mg	50%	USDA_SR
637	Cereal, ready to eat, Special K: Satisfaction, Kellogg's	Breakfast cereals	8.95 mg	50%	CNF
638	Seeds, sesame butter, tahini, roasted and toasted kernels	Nuts and Seeds	8.95 mg	50%	CNF
639	Turkey, all classes, liver, raw	Poultry Products	8.94 mg	50%	USDA_SR
640	Turkey, all classes, liver, raw	Poultry Products	8.94 mg	50%	CNF
641	Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA	Baby Foods	8.90 mg	49%	USDA_SR
642	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	8.90 mg	49%	USDA_SR
643	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	8.90 mg	49%	CNF
644	Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder	Beverages	8.87 mg	49%	USDA_SR
645	Beverages, tea, instant, decaffeinated, lemon, diet	Beverages	8.87 mg	49%	USDA_SR
646	Liverwurst spread	Sausages and Luncheon Meats	8.85 mg	49%	USDA_SR
647	Liverwurst spread	Sausages and Luncheon meats	8.85 mg	49%	CNF
648	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Breakfast Cereals	8.84 mg	49%	USDA_SR
649	Seeds, pumpkin and squash seed kernels, dried	Nut and Seed Products	8.82 mg	49%	USDA_SR
650	Seeds, pumpkin and squash seed kernels, dried	Nuts and Seeds	8.82 mg	49%	CNF

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Foods high in Iron

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