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 7001–7050 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
7001	Veal, shoulder, arm, separable lean and fat, cooked, roasted	Lamb, Veal, and Game Products	1.15 mg	6%	USDA_SR
7002	Fish, smelt, rainbow, cooked, dry heat	Finfish and Shellfish Products	1.15 mg	6%	USDA_SR
7003	Bologna, pork and turkey, lite	Sausages and Luncheon Meats	1.15 mg	6%	USDA_SR
7004	Pheasant, raw, meat only	Poultry Products	1.15 mg	6%	USDA_SR
7005	Pheasant, raw, meat and skin	Poultry Products	1.15 mg	6%	USDA_SR
7006	Fish, burbot, cooked, dry heat	Finfish and Shellfish Products	1.15 mg	6%	USDA_SR
7007	Bananas, dehydrated, or banana powder	Fruits and Fruit Juices	1.15 mg	6%	USDA_SR
7008	Veal, composite of trimmed retail cuts, separable lean and fat, cooked	Lamb, Veal, and Game Products	1.15 mg	6%	USDA_SR
7009	Chicken, roasting, dark meat, meat only, raw	Poultry Products	1.15 mg	6%	USDA_SR
7010	Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed	Baby Foods	1.15 mg	6%	USDA_SR
7011	Beef, New Zealand, imported, sweetbread, raw	Beef Products	1.15 mg	6%	USDA_SR
7012	Veal, seam fat only, cooked	Lamb, Veal, and Game Products	1.15 mg	6%	USDA_SR
7013	Lamb, New Zealand, imported, breast, separable lean only, raw	Lamb, Veal, and Game Products	1.15 mg	6%	USDA_SR
7014	Fish, drum, freshwater, cooked, dry heat	Finfish and Shellfish Products	1.15 mg	6%	USDA_SR
7015	Frankfurter, meat and poultry, cooked, grilled	Sausages and Luncheon Meats	1.15 mg	6%	USDA_SR
7016	Bockwurst, pork, veal, raw	Sausages and Luncheon Meats	1.15 mg	6%	USDA_SR
7017	Sausage, Berliner, pork, beef	Sausages and Luncheon Meats	1.15 mg	6%	USDA_SR
7018	Eppaw, raw	Vegetables and Vegetable Products	1.15 mg	6%	USDA_SR
7019	Lambsquarters, steamed (Northern Plains Indians)	American Indian/Alaska Native Foods	1.15 mg	6%	USDA_SR
7020	Mushrooms, enoki, raw	Vegetables and Vegetable Products	1.15 mg	6%	USDA_SR
7021	Pork, ground, 72% lean / 28% fat, cooked, crumbles	Pork Products	1.15 mg	6%	USDA_SR
7022	Pork, cured, ham, slice, bone-in, separable lean and fat, unheated	Pork Products	1.15 mg	6%	USDA_SR
7023	Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil	Pork Products	1.15 mg	6%	USDA_SR
7024	Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted	Pork Products	1.15 mg	6%	USDA_SR
7025	Pie crust, refrigerated, regular, baked	Baked Products	1.15 mg	6%	USDA_SR
7026	Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted	Pork Products	1.15 mg	6%	USDA_SR
7027	Frankfurter, beef, low fat	Sausages and Luncheon Meats	1.15 mg	6%	USDA_SR
7028	Restaurant, Mexican, spanish rice	Restaurant Foods	1.15 mg	6%	USDA_SR
7029	Rice, Spanish rice	Mixed Dishes	1.15 mg	6%	CNF
7030	Sausage, Italian, turkey, cooked	Sausages and Luncheon meats	1.15 mg	6%	CNF
7031	Turkey, broiler, drumstick, meat only, roasted	Poultry Products	1.15 mg	6%	CNF
7032	Fish, burbot (loche), baked or broiled	Finfish and Shellfish Products	1.15 mg	6%	CNF
7033	Pork, cured, ham, slice, bone-in, separable lean and fat, unheated	Pork Products	1.15 mg	6%	CNF
7034	Deli-meat, Bologna (baloney), reduced fat	Sausages and Luncheon meats	1.15 mg	6%	CNF
7035	Fast foods, mexican, taco salad	Fast Foods	1.15 mg	6%	CNF
7036	Veal, shoulder, shank, lean and fat, roasted	Lamb, Veal and Game	1.15 mg	6%	CNF
7037	Veal, composite cuts, lean and fat, cooked	Lamb, Veal and Game	1.15 mg	6%	CNF
7038	Fish, drum, freshwater, baked or broiled	Finfish and Shellfish Products	1.15 mg	6%	CNF
7039	Fish, smelt, rainbow (american, capelin), baked or broiled	Finfish and Shellfish Products	1.15 mg	6%	CNF
7040	Eppaw, raw	Vegetables and Vegetable Products	1.15 mg	6%	CNF
7041	Banana, dehydrated or banana powder	Fruits and fruit juices	1.15 mg	6%	CNF
7042	Cereal, ready to eat, fruit juice sweetened corn flakes, Nature's Path	Breakfast cereals	1.15 mg	6%	CNF
7043	Sausage, Bockwurst, pork/veal, with milk and eggs, raw	Sausages and Luncheon meats	1.15 mg	6%	CNF
7044	Pheasant, meat only, raw	Poultry Products	1.15 mg	6%	CNF
7045	Pheasant, meat and skin, raw	Poultry Products	1.15 mg	6%	CNF
7046	Egg, chicken, whole, cooked, fried	Dairy and Egg Products	1.15 mg	6%	CNF
7047	Coffee whitener (non dairy), powdered	Dairy and Egg Products	1.15 mg	6%	CNF
7048	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	1.14 mg	6%	USDA_FF
7049	Frankfurter, beef, unheated	Sausages and Luncheon Meats	1.14 mg	6%	USDA_FF
7050	Lamb, New Zealand, imported, neck chops, separable lean and fat, raw	Lamb, Veal, and Game Products	1.14 mg	6%	USDA_SR

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Foods high in Iron

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