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 7101–7150 of 7,481 foods

#	Food	Category	Per 100 g	% DV
7101	Milk, imitation, non-soy	Dairy and Egg Products	0.10 mg	1%
7102	Babyfood, banana apple dessert, strained	Baby Foods	0.10 mg	1%
7103	Pomegranate juice, bottled	Fruits and Fruit Juices	0.10 mg	1%
7104	Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.10 mg	1%
7105	Cheese, cottage, with vegetables	Dairy and Egg Products	0.10 mg	1%
7106	Oranges, raw, all commercial varieties	Fruits and Fruit Juices	0.10 mg	1%
7107	Orange juice, canned, unsweetened	Fruits and Fruit Juices	0.10 mg	1%
7108	Butterbur, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.10 mg	1%
7109	Sweeteners, tabletop, fructose, dry, powder	Sweets	0.10 mg	1%
7110	Ice creams, vanilla	Sweets	0.09 mg	0%
7111	Syrups, table blends, pancake, with butter	Sweets	0.09 mg	0%
7112	Pork, fresh, variety meats and by-products, leaf fat, raw	Pork Products	0.09 mg	0%
7113	Lime juice, raw	Fruits and Fruit Juices	0.09 mg	0%
7114	Frostings, white, fluffy, dry mix	Sweets	0.09 mg	0%
7115	Frozen novelties, ice type, italian, restaurant-prepared	Sweets	0.09 mg	0%
7116	Margarine-like, butter-margarine blend, 80% fat, stick, without salt	Fats and Oils	0.09 mg	0%
7117	Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt	Fats and Oils	0.09 mg	0%
7118	Alcoholic beverage, daiquiri, prepared-from-recipe	Beverages	0.09 mg	0%
7119	Puddings, vanilla, ready-to-eat	Sweets	0.09 mg	0%
7120	Oheloberries, raw	Fruits and Fruit Juices	0.09 mg	0%
7121	Oranges, raw, California, valencias	Fruits and Fruit Juices	0.09 mg	0%
7122	Oranges, raw, Florida	Fruits and Fruit Juices	0.09 mg	0%
7123	Soup, HEALTHY CHOICE Chicken and Rice Soup, canned	Soups, Sauces, and Gravies	0.09 mg	0%
7124	Soup, cream of mushroom, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.09 mg	0%
7125	Grapefruit, raw, pink and red and white, all areas	Fruits and Fruit Juices	0.09 mg	0%
7126	Lemonade, frozen concentrate, white	Beverages	0.09 mg	0%
7127	Beverages, Malted drink mix, natural, powder, prepared with whole milk	Beverages	0.09 mg	0%
7128	Salad dressing, blue or roquefort cheese dressing, commercial, regular	Fats and Oils	0.09 mg	0%
7129	Beverages, coffee, ready to drink, iced, mocha, milk based	Beverages	0.09 mg	0%
7130	Beverages, Fruit punch drink, with added nutrients, canned	Beverages	0.09 mg	0%
7131	Beverages, Fruit punch drink, frozen concentrate, prepared with water	Beverages	0.09 mg	0%
7132	Ice creams, BREYERS, No Sugar Added, Vanilla	Sweets	0.09 mg	0%
7133	Sweetener, syrup, agave	Sweets	0.09 mg	0%
7134	Ice creams, BREYERS, 98% Fat Free Vanilla	Sweets	0.09 mg	0%
7135	Ice creams, regular, low carbohydrate, vanilla	Sweets	0.09 mg	0%
7136	Yogurt, plain, skim milk	Dairy and Egg Products	0.09 mg	0%
7137	Yogurt, Greek, strawberry, nonfat	Dairy and Egg Products	0.09 mg	0%
7138	Gravy, chicken, canned or bottled, ready-to-serve	Soups, Sauces, and Gravies	0.09 mg	0%
7139	Beverages, fruit punch drink, without added nutrients, canned	Beverages	0.09 mg	0%
7140	Ice cream sandwich, made with light ice cream, vanilla	Dairy and Egg Products	0.09 mg	0%
7141	Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink	Beverages	0.09 mg	0%
7142	Fish, wolffish, Atlantic, raw	Finfish and Shellfish Products	0.09 mg	0%
7143	Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water	Beverages	0.08 mg	0%
7144	Alcoholic beverage, whiskey sour, prepared with water, whiskey and powder mix	Beverages	0.08 mg	0%
7145	Beverages, carbonated, grape soda	Beverages	0.08 mg	0%
7146	Beverages, tea, herb, other than chamomile, brewed	Beverages	0.08 mg	0%
7147	McDONALD'S, Hot Caramel Sundae	Fast Foods	0.08 mg	0%
7148	Babyfood, apples, dices, toddler	Baby Foods	0.08 mg	0%
7149	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate, prepared with water	Beverages	0.08 mg	0%
7150	Alcoholic beverage, whiskey sour	Beverages	0.08 mg	0%

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Foods high in Iron (USDA SR Legacy)

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