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 7251–7300 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
7251	Chicken, capons, meat and skin, raw	Poultry Products	1.09 mg	6%	USDA_SR
7252	Chicken, broilers or fryers, leg, meat and skin, cooked, roasted	Poultry Products	1.09 mg	6%	USDA_SR
7253	Butter, light, stick, with salt	Fats and Oils	1.09 mg	6%	USDA_SR
7254	Ravioli, meat-filled, with tomato sauce or meat sauce, canned	Meals, Entrees, and Side Dishes	1.09 mg	6%	USDA_SR
7255	Frankfurter, meat	Sausages and Luncheon Meats	1.09 mg	6%	USDA_SR
7256	Chicken, stewing, meat only, raw	Poultry Products	1.09 mg	6%	USDA_SR
7257	Butter, light, stick, without salt	Fats and Oils	1.09 mg	6%	USDA_SR
7258	Sauce, barbecue, KC MASTERPIECE, original	Soups, Sauces, and Gravies	1.09 mg	6%	USDA_SR
7259	Chicken, broilers or fryers, drumstick, rotisserie, original seasoning, meat only, cooked	Poultry Products	1.09 mg	6%	USDA_SR
7260	Turkey, Ground, raw	Poultry Products	1.09 mg	6%	USDA_SR
7261	Turkey, whole, meat and skin, cooked, roasted	Poultry Products	1.09 mg	6%	USDA_SR
7262	Winged bean, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
7263	Winged beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
7264	Peas and carrots, frozen, unprepared	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
7265	Potatoes, mashed, dehydrated, granules without milk, dry form	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
7266	Peas, green, canned, drained solids, rinsed in tap water	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
7267	Noodles, egg, spinach, enriched, cooked	Cereal Grains and Pasta	1.09 mg	6%	USDA_SR
7268	Cowpeas, leafy tips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
7269	Cowpeas, leafy tips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
7270	Pork, fresh, loin, whole, separable lean only, cooked, roasted	Pork Products	1.09 mg	6%	USDA_SR
7271	Restaurant, Chinese, sesame chicken	Restaurant Foods	1.09 mg	6%	USDA_SR
7272	Candies, CARAMELLO Candy Bar	Sweets	1.09 mg	6%	USDA_SR
7273	Babyfood, meat, lamb, puree	Babyfoods	1.09 mg	6%	CNF
7274	Ravioli, meat-filled, with tomato or meat sauce, canned	Mixed Dishes	1.09 mg	6%	CNF
7275	Peas, green, canned, drained solids, rinsed	Vegetables and Vegetable Products	1.09 mg	6%	CNF
7276	Chicken, broiler, drumstick, meat, cooked, rotisserie, with seasoning	Poultry Products	1.09 mg	6%	CNF
7277	Winged beans (goa bean), green, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%	CNF
7278	Cowpeas, leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%	CNF
7279	Butter, light, unsalted	Dairy and Egg Products	1.09 mg	6%	CNF
7280	Butter, light, salted	Dairy and Egg Products	1.09 mg	6%	CNF
7281	Lamb, Canadian, rib, lean and fat, 3mm (1/8") trim, raw	Lamb, Veal and Game	1.09 mg	6%	CNF
7282	Fast foods, mexican, tostada with beans, beef and cheese	Fast Foods	1.09 mg	6%	CNF
7283	Pasta, egg noodles, spinach, enriched, cooked	Cereals, Grains and Pasta	1.09 mg	6%	CNF
7284	Bread stuffing, dry mix, prepared	Baked Products	1.09 mg	6%	CNF
7285	Veal, loin, lean and fat, braised	Lamb, Veal and Game	1.09 mg	6%	CNF
7286	Mushroom, enoki, raw	Vegetables and Vegetable Products	1.09 mg	6%	CNF
7287	Winged beans (goa bean), green, boiled, drained	Vegetables and Vegetable Products	1.09 mg	6%	CNF
7288	Potato, mashed, dehydrated, granules without milk, unprepared	Vegetables and Vegetable Products	1.09 mg	6%	CNF
7289	Peas and carrots, frozen, unprepared	Vegetables and Vegetable Products	1.09 mg	6%	CNF
7290	Cowpeas, leafy tips, boiled, drained	Vegetables and Vegetable Products	1.09 mg	6%	CNF
7291	Pork, loin, whole, lean, roasted	Pork Products	1.09 mg	6%	CNF
7292	Chicken, capon, meat and skin, raw	Poultry Products	1.09 mg	6%	CNF
7293	Chicken, stewing, meat only, raw	Poultry Products	1.09 mg	6%	CNF
7294	Chicken, broiler, leg, meat and skin, roasted	Poultry Products	1.09 mg	6%	CNF
7295	Turkey, ground, 93% lean/ 7% fat, raw	Poultry Products	1.09 mg	6%	USDA_FF
7296	Blackeye pea, canned, sodium added, drained and rinsed	Legumes and Legume Products	1.08 mg	6%	USDA_FF
7297	Beans, french, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	1.08 mg	6%	USDA_SR
7298	Pie, chocolate mousse, prepared from mix, no-bake type	Baked Products	1.08 mg	6%	USDA_SR
7299	Lamb, Australian, imported, fresh, external fat, raw	Lamb, Veal, and Game Products	1.08 mg	6%	USDA_SR
7300	Turkey, dark meat from whole, meat and skin, with added solution, cooked, roasted	Poultry Products	1.08 mg	6%	USDA_SR

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Foods high in Iron

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