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 7051–7100 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
7051	Lamb, New Zealand, imported, testes, raw	Lamb, Veal, and Game Products	1.14 mg	6%	USDA_SR
7052	Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw	Lamb, Veal, and Game Products	1.14 mg	6%	USDA_SR
7053	Chicken, broilers or fryers, wing, meat only, cooked, fried	Poultry Products	1.14 mg	6%	USDA_SR
7054	Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted	Poultry Products	1.14 mg	6%	USDA_SR
7055	Fish, grouper, mixed species, cooked, dry heat	Finfish and Shellfish Products	1.14 mg	6%	USDA_SR
7056	Beverages, chocolate malt powder, prepared with 1% milk, fortified	Beverages	1.14 mg	6%	USDA_SR
7057	Chicken, broilers or fryers, light meat, meat only, cooked, fried	Poultry Products	1.14 mg	6%	USDA_SR
7058	Chicken, broilers or fryers, light meat, meat and skin, cooked, roasted	Poultry Products	1.14 mg	6%	USDA_SR
7059	Turkey, retail parts, drumstick, meat and skin, raw	Poultry Products	1.14 mg	6%	USDA_SR
7060	Chicken, broilers or fryers, breast, meat only, cooked, fried	Poultry Products	1.14 mg	6%	USDA_SR
7061	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	1.14 mg	6%	USDA_SR
7062	Pasta, fresh-refrigerated, plain, cooked	Cereal Grains and Pasta	1.14 mg	6%	USDA_SR
7063	Pickle relish, hamburger	Vegetables and Vegetable Products	1.14 mg	6%	USDA_SR
7064	Pork, pickled pork hocks	Pork Products	1.14 mg	6%	USDA_SR
7065	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Snacks	1.14 mg	6%	USDA_SR
7066	Pork, cured, bacon, cooked, microwaved	Pork Products	1.14 mg	6%	USDA_SR
7067	Snacks, rice cakes, brown rice, buckwheat	Snacks	1.14 mg	6%	USDA_SR
7068	Sausage, Chorizo, semi-dried (Spanish style), cured	Sausages and Luncheon meats	1.14 mg	6%	CNF
7069	Cake, carrot, homemade, with cream cheese icing	Baked Products	1.14 mg	6%	CNF
7070	Chicken breast tenders, breaded, cooked in conventional oven	Poultry Products	1.14 mg	6%	CNF
7071	Pork, pickled, pork hocks	Pork Products	1.14 mg	6%	CNF
7072	Pork, cured, bacon, cooked, microwaved	Pork Products	1.14 mg	6%	CNF
7073	Pasta, fresh-refrigerated, plain, cooked	Cereals, Grains and Pasta	1.14 mg	6%	CNF
7074	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	1.14 mg	6%	CNF
7075	Snacks, rice cakes, brown rice, buckwheat	Snacks	1.14 mg	6%	CNF
7076	Lamb, New Zealand, composite cuts, fat, raw	Lamb, Veal and Game	1.14 mg	6%	CNF
7077	Fish, grouper, mixed species, baked or broiled	Finfish and Shellfish Products	1.14 mg	6%	CNF
7078	Pickle relish, hamburger	Vegetables and Vegetable Products	1.14 mg	6%	CNF
7079	Chicken, broiler, drumstick, meat, roasted	Poultry Products	1.14 mg	6%	CNF
7080	Chicken, broiler, wing, meat, fried	Poultry Products	1.14 mg	6%	CNF
7081	Chicken, broiler, breast, meat, fried	Poultry Products	1.14 mg	6%	CNF
7082	Chicken, broiler, light meat, fried	Poultry Products	1.14 mg	6%	CNF
7083	Chicken, broiler, light meat and skin, roasted	Poultry Products	1.14 mg	6%	CNF
7084	Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed	Vegetables and Vegetable Products	1.14 mg	6%	USDA_FF
7085	Sausage, pork and beef, fresh, cooked	Sausages and Luncheon Meats	1.13 mg	6%	USDA_SR
7086	Fish, roughy, orange, cooked, dry heat	Finfish and Shellfish Products	1.13 mg	6%	USDA_SR
7087	Beans, adzuki, mature seeds, canned, sweetened	Legumes and Legume Products	1.13 mg	6%	USDA_SR
7088	Chicken, broilers or fryers, wing, meat and skin, cooked, stewed	Poultry Products	1.13 mg	6%	USDA_SR
7089	Beverages, Protein powder whey based	Beverages	1.13 mg	6%	USDA_SR
7090	Oscar Mayer, Chicken Breast (honey glazed)	Sausages and Luncheon Meats	1.13 mg	6%	USDA_SR
7091	Chicken, broilers or fryers, thigh, meat only, cooked, roasted	Poultry Products	1.13 mg	6%	USDA_SR
7092	Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted	Baby Foods	1.13 mg	6%	USDA_SR
7093	Chili with beans, microwavable bowls	Meals, Entrees, and Side Dishes	1.13 mg	6%	USDA_SR
7094	Fish, mahimahi, raw	Finfish and Shellfish Products	1.13 mg	6%	USDA_SR
7095	Chicken, broilers or fryers, skin only, cooked, stewed	Poultry Products	1.13 mg	6%	USDA_SR
7096	Collards, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.13 mg	6%	USDA_SR
7097	DOMINO'S 14" Pepperoni Pizza, Crunchy Thin Crust	Fast Foods	1.13 mg	6%	USDA_SR
7098	Cheese spread, cream cheese base	Dairy and Egg Products	1.13 mg	6%	USDA_SR
7099	Pasta, homemade, made without egg, cooked	Cereal Grains and Pasta	1.13 mg	6%	USDA_SR
7100	Candies, WHATCHAMACALLIT Candy Bar	Sweets	1.13 mg	6%	USDA_SR

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Foods high in Iron

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