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 7251–7300 of 7,481 foods

#	Food	Category	Per 100 g	% DV
7251	Sour cream, reduced fat	Dairy and Egg Products	0.06 mg	0%
7252	Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D	Dairy and Egg Products	0.06 mg	0%
7253	Margarine, regular, 80% fat, composite, stick, without salt	Fats and Oils	0.06 mg	0%
7254	Margarine Spread, 40-49% fat, tub	Fats and Oils	0.06 mg	0%
7255	Alcoholic beverage, liqueur, coffee, 63 proof	Beverages	0.06 mg	0%
7256	Beverages, AMBER, hard cider	Beverages	0.06 mg	0%
7257	Beverages, OCEAN SPRAY, Light Cranberry, Concord Grape	Beverages	0.06 mg	0%
7258	Grapefruit, raw, white, all areas	Fruits and Fruit Juices	0.06 mg	0%
7259	Beverages, carbonated, orange	Beverages	0.06 mg	0%
7260	Malt beverage, includes non-alcoholic beer	Beverages	0.06 mg	0%
7261	Grapefruit, raw, white, Florida	Fruits and Fruit Juices	0.05 mg	0%
7262	Carbonated beverage, cream soda	Beverages	0.05 mg	0%
7263	Beverages, tea, instant, lemon, diet	Beverages	0.05 mg	0%
7264	Butter, whipped, with salt	Dairy and Egg Products	0.05 mg	0%
7265	KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product	Dairy and Egg Products	0.05 mg	0%
7266	Beverages, PEPSICO QUAKER, Gatorade, G performance O 2, ready-to-drink.	Beverages	0.05 mg	0%
7267	Beverages, coffee, instant, chicory	Beverages	0.05 mg	0%
7268	Beverages, OCEAN SPRAY, White Cranberry Peach	Beverages	0.05 mg	0%
7269	Soup, chicken broth cubes, dry, prepared with water	Soups, Sauces, and Gravies	0.05 mg	0%
7270	Soup, onion, dry, mix, prepared with water	Soups, Sauces, and Gravies	0.05 mg	0%
7271	Puddings, banana, dry mix, regular, with added oil	Sweets	0.05 mg	0%
7272	Puddings, vanilla, dry mix, regular, with added oil	Sweets	0.05 mg	0%
7273	Cream, fluid, light (coffee cream or table cream)	Dairy and Egg Products	0.05 mg	0%
7274	Cream, whipped, cream topping, pressurized	Dairy and Egg Products	0.05 mg	0%
7275	Milk, filled, fluid, with blend of hydrogenated vegetable oils	Dairy and Egg Products	0.05 mg	0%
7276	Milk, filled, fluid, with lauric acid oil	Dairy and Egg Products	0.05 mg	0%
7277	Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D	Dairy and Egg Products	0.05 mg	0%
7278	Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D	Dairy and Egg Products	0.05 mg	0%
7279	Milk, buttermilk, fluid, cultured, lowfat	Dairy and Egg Products	0.05 mg	0%
7280	Milk, low sodium, fluid	Dairy and Egg Products	0.05 mg	0%
7281	Cream, fluid, half and half	Dairy and Egg Products	0.05 mg	0%
7282	Milk, producer, fluid, 3.7% milkfat	Dairy and Egg Products	0.05 mg	0%
7283	Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)	Dairy and Egg Products	0.05 mg	0%
7284	Milk, goat, fluid, with added vitamin D	Dairy and Egg Products	0.05 mg	0%
7285	Yogurt, plain, whole milk	Dairy and Egg Products	0.05 mg	0%
7286	Yogurt, Greek, nonfat, vanilla, CHOBANI	Dairy and Egg Products	0.05 mg	0%
7287	Oil, soybean, salad or cooking	Fats and Oils	0.05 mg	0%
7288	Oil, coconut	Fats and Oils	0.05 mg	0%
7289	Oil, industrial, soy, low linolenic	Fats and Oils	0.05 mg	0%
7290	Oil, industrial, soy, ultra low linolenic	Fats and Oils	0.05 mg	0%
7291	Oil, industrial, soy, fully hydrogenated	Fats and Oils	0.05 mg	0%
7292	Beverages, carbonated, root beer	Beverages	0.05 mg	0%
7293	Beverages, coffee, brewed, prepared with tap water, decaffeinated	Beverages	0.05 mg	0%
7294	Beverages, Powerade Zero Ion4, calorie-free, assorted flavors	Beverages	0.05 mg	0%
7295	Beverages, Energy drink, ROCKSTAR	Beverages	0.05 mg	0%
7296	KRAFT BREAKSTONE'S FREE Fat Free Sour Cream	Dairy and Egg Products	0.05 mg	0%
7297	Vanilla extract, imitation, no alcohol	Spices and Herbs	0.05 mg	0%
7298	Puddings, banana, dry mix, regular, prepared with 2% milk	Sweets	0.05 mg	0%
7299	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Sweets	0.05 mg	0%
7300	Syrups, grenadine	Sweets	0.05 mg	0%

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Foods high in Iron (USDA SR Legacy)

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