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 7101–7150 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
7101	Collards, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.13 mg	6%	USDA_SR
7102	Pork, fresh, loin, whole, separable lean only, cooked, braised	Pork Products	1.13 mg	6%	USDA_SR
7103	Pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated	Pork Products	1.13 mg	6%	USDA_SR
7104	Horned melon (Kiwano)	Fruits and Fruit Juices	1.13 mg	6%	USDA_SR
7105	Sausage, spicy beef and roasted red pepper, raw	Sausages and Luncheon meats	1.13 mg	6%	CNF
7106	Beverage, protein powder, whey based, powder	Beverages	1.13 mg	6%	CNF
7107	Melon, horned	Fruits and fruit juices	1.13 mg	6%	CNF
7108	Salad, caesar, homemade	Mixed Dishes	1.13 mg	6%	CNF
7109	Bread pudding, with raisins, homemade	Baked Products	1.13 mg	6%	CNF
7110	Cheese spread, cream cheese base, flavoured	Dairy and Egg Products	1.13 mg	6%	CNF
7111	Deli-meat, chicken breast (honey glazed)	Sausages and Luncheon meats	1.13 mg	6%	CNF
7112	Pasta, made without egg, homemade, cooked	Cereals, Grains and Pasta	1.13 mg	6%	CNF
7113	Candies, bars, Whatchamacallit	Sweets	1.13 mg	6%	CNF
7114	Lamb, Canadian, shoulder, whole, lean, raw	Lamb, Veal and Game	1.13 mg	6%	CNF
7115	Beans, adzuki, canned, sweetened	Legumes and Legume Products	1.13 mg	6%	CNF
7116	Fish, orange roughy, baked or broiled	Finfish and Shellfish Products	1.13 mg	6%	CNF
7117	Fish, dolphinfish (mahimahi), raw	Finfish and Shellfish Products	1.13 mg	6%	CNF
7118	Collards, boiled, drained, with salt	Vegetables and Vegetable Products	1.13 mg	6%	CNF
7119	Collards, boiled, drained	Vegetables and Vegetable Products	1.13 mg	6%	CNF
7120	Pork, loin, whole, lean, braised	Pork Products	1.13 mg	6%	CNF
7121	Chicken, broiler, thigh, meat, roasted	Poultry Products	1.13 mg	6%	CNF
7122	Chicken, broiler, skin only, stewed	Poultry Products	1.13 mg	6%	CNF
7123	Chicken, broiler, wing, meat and skin, stewed	Poultry Products	1.13 mg	6%	CNF
7124	Game meat, boar, wild, cooked, roasted	Lamb, Veal, and Game Products	1.12 mg	6%	USDA_SR
7125	Lamb, New Zealand, imported, square-cut shoulder, separable lean only, raw	Lamb, Veal, and Game Products	1.12 mg	6%	USDA_SR
7126	Pie, apple, prepared from recipe	Baked Products	1.12 mg	6%	USDA_SR
7127	Bologna, chicken, pork	Sausages and Luncheon Meats	1.12 mg	6%	USDA_SR
7128	Frankfurter, beef, unheated	Sausages and Luncheon Meats	1.12 mg	6%	USDA_SR
7129	Fish, herring, Pacific, raw	Finfish and Shellfish Products	1.12 mg	6%	USDA_SR
7130	Beef, New Zealand, imported, sweetbread, cooked, boiled	Beef Products	1.12 mg	6%	USDA_SR
7131	Chicken, broilers or fryers, wing, meat only, cooked, stewed	Poultry Products	1.12 mg	6%	USDA_SR
7132	Beverages, citrus fruit juice drink, frozen concentrate, prepared with water	Beverages	1.12 mg	6%	USDA_SR
7133	Frankfurter, meat and poultry, cooked, boiled	Sausages and Luncheon Meats	1.12 mg	6%	USDA_SR
7134	Fast Foods, Fried Chicken, Skin and breading from all pieces	Fast Foods	1.12 mg	6%	USDA_SR
7135	Mustard greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
7136	Collards, frozen, chopped, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
7137	Mustard greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
7138	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
7139	Collards, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
7140	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
7141	Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted	Pork Products	1.12 mg	6%	USDA_SR
7142	Pork, cured, ham -- water added, slice, bone-in, separable lean only, heated, pan-broil	Pork Products	1.12 mg	6%	USDA_SR
7143	Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw	Pork Products	1.12 mg	6%	USDA_SR
7144	Pork sausage rice links, brown and serve, cooked	Sausages and Luncheon Meats	1.12 mg	6%	USDA_SR
7145	Pork, composite cuts, leg, loin and shoulder, lean, cooked	Pork Products	1.12 mg	6%	CNF
7146	Fast foods, entree, chicken, breaded and fried, skin and breading from all pieces	Fast Foods	1.12 mg	6%	CNF
7147	Meatballs, sweet and sour	Mixed Dishes	1.12 mg	6%	CNF
7148	Muffin, blueberry, dry mix, prepared	Baked Products	1.12 mg	6%	CNF
7149	Mustard greens, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	CNF
7150	Collards, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	CNF

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Foods high in Iron

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