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 6501–6550 of 7,481 foods

#	Food	Category	Per 100 g	% DV
6501	Crustaceans, lobster, northern, cooked, moist heat	Finfish and Shellfish Products	0.29 mg	2%
6502	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
6503	Grapes, american type (slip skin), raw	Fruits and Fruit Juices	0.29 mg	2%
6504	Fish, sea bass, mixed species, raw	Finfish and Shellfish Products	0.29 mg	2%
6505	Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated	Sweets	0.29 mg	2%
6506	Fish, whitefish, mixed species, raw (Alaska Native)	American Indian/Alaska Native Foods	0.29 mg	2%
6507	Restaurant, Latino, Arroz con grandules (rice and pigeonpeas)	Restaurant Foods	0.29 mg	2%
6508	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%
6509	Rhubarb, frozen, uncooked	Fruits and Fruit Juices	0.29 mg	2%
6510	Fruit cocktail, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%
6511	Jackfruit, canned, syrup pack	Fruits and Fruit Juices	0.29 mg	2%
6512	Pie fillings, apple, canned	Sweets	0.29 mg	2%
6513	Peaches, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
6514	Pineapple, raw, all varieties	Fruits and Fruit Juices	0.29 mg	2%
6515	Puddings, chocolate, dry mix, instant, prepared with whole milk	Sweets	0.29 mg	2%
6516	CRACKER BARREL, coleslaw	Restaurant Foods	0.29 mg	2%
6517	Melon balls, frozen	Fruits and Fruit Juices	0.29 mg	2%
6518	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%
6519	Pears, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
6520	Frozen novelties, juice type, juice with cream	Sweets	0.28 mg	2%
6521	Pineapple, canned, juice pack, drained	Fruits and Fruit Juices	0.28 mg	2%
6522	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%
6523	Pineapple, raw, extra sweet variety	Fruits and Fruit Juices	0.28 mg	2%
6524	Cucumber, with peel, raw	Vegetables and Vegetable Products	0.28 mg	2%
6525	Toppings, strawberry	Sweets	0.28 mg	2%
6526	Peaches, spiced, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
6527	Pineapple, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
6528	Plantains, yellow, baked	Fruits and Fruit Juices	0.28 mg	2%
6529	Okra, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.28 mg	2%
6530	Squash, winter, hubbard, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	0.28 mg	2%
6531	Ginger root, pickled, canned, with artificial sweetener	Vegetables and Vegetable Products	0.28 mg	2%
6532	Loquats, raw	Fruits and Fruit Juices	0.28 mg	2%
6533	Nectarines, raw	Fruits and Fruit Juices	0.28 mg	2%
6534	Pears, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
6535	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%
6536	Soup, cream of celery, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.28 mg	2%
6537	Figs, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
6538	Figs, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
6539	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
6540	Fish, pout, ocean, raw	Finfish and Shellfish Products	0.28 mg	2%
6541	Soup, cream of onion, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.28 mg	2%
6542	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
6543	Beverages, almond milk, unsweetened, shelf stable	Beverages	0.28 mg	2%
6544	Okra, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%
6545	Frozen novelties, No Sugar Added CREAMSICLE Pops	Sweets	0.28 mg	2%
6546	Squash, winter, hubbard, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%
6547	Blueberries, raw	Fruits and Fruit Juices	0.28 mg	2%
6548	Babyfood, vegetables, corn, creamed, strained	Baby Foods	0.28 mg	2%
6549	Salad dressing, thousand island dressing, fat-free	Fats and Oils	0.28 mg	2%
6550	Fish, catfish, channel, farmed, cooked, dry heat	Finfish and Shellfish Products	0.28 mg	2%

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Foods high in Iron (USDA SR Legacy)

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