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 7151–7200 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
7151	Turkey, tom, drumstick, meat, roasted	Poultry Products	1.12 mg	6%	CNF
7152	Pie, apple, homemade, 2 crust	Baked Products	1.12 mg	6%	CNF
7153	Game meat, boar, wild, roasted	Lamb, Veal and Game	1.12 mg	6%	CNF
7154	Lamb, New Zealand, shoulder, whole, lean, raw	Lamb, Veal and Game	1.12 mg	6%	CNF
7155	Fish, herring, pacific, raw	Finfish and Shellfish Products	1.12 mg	6%	CNF
7156	Cowpeas, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	CNF
7157	Mustard greens, frozen, boiled, drained	Vegetables and Vegetable Products	1.12 mg	6%	CNF
7158	Cowpeas (black-eyed peas), immature seeds, boiled, drained	Vegetables and Vegetable Products	1.12 mg	6%	CNF
7159	Collards, frozen, boiled, drained	Vegetables and Vegetable Products	1.12 mg	6%	CNF
7160	Pork, shoulder, blade portion, bone-in , lean and fat, raw	Pork Products	1.12 mg	6%	CNF
7161	Pork, leg, whole, lean, roasted	Pork Products	1.12 mg	6%	CNF
7162	Chicken, broiler, wing, meat, stewed	Poultry Products	1.12 mg	6%	CNF
7163	Rice, black, unenriched, raw	Cereal Grains and Pasta	1.12 mg	6%	USDA_FF
7164	Crustaceans, crayfish, mixed species, farmed, cooked, moist heat	Finfish and Shellfish Products	1.11 mg	6%	USDA_SR
7165	Fish, shark, mixed species, cooked, batter-dipped and fried	Finfish and Shellfish Products	1.11 mg	6%	USDA_SR
7166	Beef, New Zealand, imported, brisket navel end, separable lean and fat, raw	Beef Products	1.11 mg	6%	USDA_SR
7167	Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted	Poultry Products	1.11 mg	6%	USDA_SR
7168	Chicken, dark meat, drumstick, meat and skin, with added solution, cooked, roasted	Poultry Products	1.11 mg	6%	USDA_SR
7169	Lamb, New Zealand, imported, flap, boneless, separable lean and fat, cooked, braised	Lamb, Veal, and Game Products	1.11 mg	6%	USDA_SR
7170	Lamb, Australian, imported, fresh, separable fat, cooked	Lamb, Veal, and Game Products	1.11 mg	6%	USDA_SR
7171	Pigeon peas (red gram), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	1.11 mg	6%	USDA_SR
7172	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	1.11 mg	6%	USDA_SR
7173	Pigeon peas (red gram), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	1.11 mg	6%	USDA_SR
7174	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces, and Gravies	1.11 mg	6%	USDA_SR
7175	Chicken breast tenders, breaded, uncooked	Poultry Products	1.11 mg	6%	USDA_SR
7176	Pasta, fresh-refrigerated, spinach, cooked	Cereal Grains and Pasta	1.11 mg	6%	USDA_SR
7177	Gelatins, dry powder, unsweetened	Sweets	1.11 mg	6%	USDA_SR
7178	Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies	Sweets	1.11 mg	6%	USDA_SR
7179	Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, heated, roasted	Pork Products	1.11 mg	6%	USDA_SR
7180	Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe	Sweets	1.11 mg	6%	USDA_SR
7181	Candies, MARS SNACKFOOD US, DOVE Milk Chocolate	Sweets	1.11 mg	6%	USDA_SR
7182	Pork, ground, 96% lean / 4% fat, cooked, pan-broiled	Pork Products	1.11 mg	6%	USDA_SR
7183	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	Pork Products	1.11 mg	6%	USDA_SR
7184	Pork, cured, ham, center slice, country-style, separable lean only, raw	Pork Products	1.11 mg	6%	USDA_SR
7185	Restaurant, Chinese, beef and vegetables	Restaurant Foods	1.11 mg	6%	USDA_SR
7186	Bread, kneel down (Navajo)	American Indian/Alaska Native Foods	1.11 mg	6%	USDA_SR
7187	Snacks, potato chips, made from dried potatoes, reduced fat	Snacks	1.11 mg	6%	USDA_SR
7188	Chinese dish, beef and vegetable, restaurant prepared	Mixed Dishes	1.11 mg	6%	CNF
7189	Turkey, all classes, drumstick, meat only, roasted	Poultry Products	1.11 mg	6%	CNF
7190	Stir fry with tofu	Mixed Dishes	1.11 mg	6%	CNF
7191	Chicken breast tenders, breaded, uncooked	Poultry Products	1.11 mg	6%	CNF
7192	Lamb, Canadian, shoulder, whole, lean and fat, 3mm (1/8") trim, raw	Lamb, Veal and Game	1.11 mg	6%	CNF
7193	Pasta, fresh-refrigerated, spinach, cooked	Cereals, Grains and Pasta	1.11 mg	6%	CNF
7194	Candies, fudge, chocolate marshmallow with nuts, homemade	Sweets	1.11 mg	6%	CNF
7195	Sweets, gelatin, dry powder, unsweetened	Sweets	1.11 mg	6%	CNF
7196	Candies, M&M's, plain chocolate candies	Sweets	1.11 mg	6%	CNF
7197	Snacks, potato chips, dried potatoes, light	Snacks	1.11 mg	6%	CNF
7198	Peas, pigeon (red gram), boiled, salted	Legumes and Legume Products	1.11 mg	6%	CNF
7199	Peas, pigeon (red gram), boiled	Legumes and Legume Products	1.11 mg	6%	CNF
7200	Crusteceans, crayfish, mixed species, farmed, boiled or steamed	Finfish and Shellfish Products	1.11 mg	6%	CNF

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Foods high in Iron

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