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 7201–7250 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
7201	Fish, shark (dogfish), mixed species, battered and fried	Finfish and Shellfish Products	1.11 mg	6%	CNF
7202	Deli-meat, mock chicken loaf	Sausages and Luncheon meats	1.11 mg	6%	CNF
7203	Chicken, broiler, drumstick, meat and skin, roasted	Poultry Products	1.11 mg	6%	CNF
7204	Egg, chicken, whole, cooked, scrambled or omelet	Dairy and Egg Products	1.11 mg	6%	CNF
7205	Tomato, sauce, canned, with salt added	Vegetables and Vegetable Products	1.11 mg	6%	USDA_FF
7206	Veal, loin, separable lean only, cooked, braised	Lamb, Veal, and Game Products	1.10 mg	6%	USDA_SR
7207	Fish, herring, Atlantic, raw	Finfish and Shellfish Products	1.10 mg	6%	USDA_SR
7208	Croissants, apple	Baked Products	1.10 mg	6%	USDA_SR
7209	Cake, cherry fudge with chocolate frosting	Baked Products	1.10 mg	6%	USDA_SR
7210	Vitasoy USA Organic Nasoya, Soft Tofu	Legumes and Legume Products	1.10 mg	6%	USDA_SR
7211	Chicken, dark meat, drumstick, meat only, with added solution, cooked, roasted	Poultry Products	1.10 mg	6%	USDA_SR
7212	Ice cream cookie sandwich	Dairy and Egg Products	1.10 mg	6%	USDA_SR
7213	Cornmeal, degermed, unenriched, white	Cereal Grains and Pasta	1.10 mg	6%	USDA_SR
7214	Soup, clam chowder, manhattan style, canned, chunky, ready-to-serve	Soups, Sauces, and Gravies	1.10 mg	6%	USDA_SR
7215	Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched	Snacks	1.10 mg	6%	USDA_SR
7216	Turnip greens, raw	Vegetables and Vegetable Products	1.10 mg	6%	USDA_SR
7217	Blueberries, wild, frozen (Alaska Native)	American Indian/Alaska Native Foods	1.10 mg	6%	USDA_SR
7218	Cowpeas (blackeyes), immature seeds, raw	Vegetables and Vegetable Products	1.10 mg	6%	USDA_SR
7219	Pork, ground, 84% lean / 16% fat, cooked, crumbles	Pork Products	1.10 mg	6%	USDA_SR
7220	Cornmeal, degermed, unenriched, yellow	Cereal Grains and Pasta	1.10 mg	6%	USDA_SR
7221	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.10 mg	6%	USDA_SR
7222	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.10 mg	6%	USDA_SR
7223	Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated	Pork Products	1.10 mg	6%	USDA_SR
7224	Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated	Pork Products	1.10 mg	6%	USDA_SR
7225	HORMEL ALWAYS TENDER, Pork Tenderloin, Peppercorn-Flavored	Pork Products	1.10 mg	6%	USDA_SR
7226	Candies, MARS SNACKFOOD US, MARS Almond Bar	Sweets	1.10 mg	6%	USDA_SR
7227	Stew, steamed corn (Navajo)	American Indian/Alaska Native Foods	1.10 mg	6%	USDA_SR
7228	Candies, NESTLE, GOOBERS Chocolate Covered Peanuts	Sweets	1.10 mg	6%	USDA_SR
7229	Dessert, frozen, ice cream cookie sandwich	Sweets	1.10 mg	6%	CNF
7230	Leeks (bulb and lower-leaf portion), boiled, drained, with salt	Vegetables and Vegetable Products	1.10 mg	6%	CNF
7231	Pork, loin, rib roast, boneless, lean, roasted	Pork Products	1.10 mg	6%	CNF
7232	Pork, loin, rib roast, boneless, lean and fat, roasted	Pork Products	1.10 mg	6%	CNF
7233	Pork, ground, medium, pan-fried	Pork Products	1.10 mg	6%	CNF
7234	Beef, fat, cooked	Beef Products	1.10 mg	6%	CNF
7235	Grains, cornmeal (yellow), degermed	Cereals, Grains and Pasta	1.10 mg	6%	CNF
7236	Candies, bars, Mars almond	Sweets	1.10 mg	6%	CNF
7237	Candies, goobers, chocolate covered peanuts	Sweets	1.10 mg	6%	CNF
7238	Croissant, apple, commercial	Baked Products	1.10 mg	6%	CNF
7239	Cake, cherry fudge with chocolate icing (frosting)	Baked Products	1.10 mg	6%	CNF
7240	Veal, milk-fed, rib chop, lean, raw	Lamb, Veal and Game	1.10 mg	6%	CNF
7241	Veal, loin, lean, braised	Lamb, Veal and Game	1.10 mg	6%	CNF
7242	Fish, herring, atlantic, raw	Finfish and Shellfish Products	1.10 mg	6%	CNF
7243	Leeks (bulb and lower-leaf portion), boiled, drained	Vegetables and Vegetable Products	1.10 mg	6%	CNF
7244	Turnip greens, raw	Vegetables and Vegetable Products	1.10 mg	6%	CNF
7245	Cowpeas (black-eyed peas), immature seeds, raw	Vegetables and Vegetable Products	1.10 mg	6%	CNF
7246	Pork, leg, inside, boneless, lean and fat, roasted	Pork Products	1.10 mg	6%	CNF
7247	Pork, loin, tenderloin, lean and fat, raw	Pork Products	1.10 mg	6%	CNF
7248	Sliced turkey with mashed potatoes and peas	Mixed Dishes	1.10 mg	6%	CNF
7249	Veal, external fat only, cooked	Lamb, Veal, and Game Products	1.09 mg	6%	USDA_SR
7250	Veal, loin, separable lean and fat, cooked, braised	Lamb, Veal, and Game Products	1.09 mg	6%	USDA_SR

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Foods high in Iron

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