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 7401–7450 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
7401	Beans, snap (Italian, green or yellow), canned, drained solids, unsalted	Vegetables and Vegetable Products	1.06 mg	6%	CNF
7402	Rose hips, wild, native	Fruits and fruit juices	1.06 mg	6%	CNF
7403	Yogourt, tofu	Legumes and Legume Products	1.06 mg	6%	CNF
7404	Candies, M&M's peanut butter chocolate candies	Sweets	1.06 mg	6%	CNF
7405	Pasta, spaghetti, whole-wheat, cooked	Cereals, Grains and Pasta	1.06 mg	6%	CNF
7406	Pasta, macaroni (elbow), whole wheat, cooked	Cereals, Grains and Pasta	1.06 mg	6%	CNF
7407	Candies, bars, Krackel	Sweets	1.06 mg	6%	CNF
7408	Doughnut (donut), cake-type, plain, sugared or glazed	Baked Products	1.06 mg	6%	CNF
7409	Fish, salmon, sockeye (red), canned, drained solids with bone, unsalted	Finfish and Shellfish Products	1.06 mg	6%	CNF
7410	Fish, cusk, baked or broiled	Finfish and Shellfish Products	1.06 mg	6%	CNF
7411	Beans, snap (Italian, green or yellow), canned, drained solids	Vegetables and Vegetable Products	1.06 mg	6%	CNF
7412	Tomato, red, ripe, stewed (scalloped with breadcrumbs)	Vegetables and Vegetable Products	1.06 mg	6%	CNF
7413	Pumpkin pie mix, canned	Vegetables and Vegetable Products	1.06 mg	6%	CNF
7414	Wiener (frankfurter), chicken	Sausages and Luncheon meats	1.06 mg	6%	CNF
7415	Soup, split pea with ham, ready-to-serve	Soups, Sauces and Gravies	1.06 mg	6%	CNF
7416	Chicken, broiler, light meat, roasted	Poultry Products	1.06 mg	6%	CNF
7417	Spinach, mature	Vegetables and Vegetable Products	1.05 mg	6%	USDA_FF
7418	Spinach, mature	Vegetables and Vegetable Products	1.05 mg	6%	USDA_FF
7419	Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean and fat, raw	Lamb, Veal, and Game Products	1.05 mg	6%	USDA_SR
7420	Salad dressing, ranch dressing, fat-free	Fats and Oils	1.05 mg	6%	USDA_SR
7421	Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars	Baby Foods	1.05 mg	6%	USDA_SR
7422	Luxury loaf, pork	Sausages and Luncheon Meats	1.05 mg	6%	USDA_SR
7423	Veal, variety meats and by-products, thymus, raw	Lamb, Veal, and Game Products	1.05 mg	6%	USDA_SR
7424	Chicken, broiler, rotisserie, BBQ, drumstick, meat only	Poultry Products	1.05 mg	6%	USDA_SR
7425	KFC, Fried Chicken, EXTRA CRISPY, Drumstick, meat only, skin and breading removed	Fast Foods	1.05 mg	6%	USDA_SR
7426	Vegetables, mixed, canned, drained solids	Vegetables and Vegetable Products	1.05 mg	6%	USDA_SR
7427	Toppings, nuts in syrup	Sweets	1.05 mg	6%	USDA_SR
7428	Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased	Vegetables and Vegetable Products	1.05 mg	6%	USDA_SR
7429	Pork, ground, 96% lean / 4% fat, cooked, crumbles	Pork Products	1.05 mg	6%	USDA_SR
7430	Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, unheated	Pork Products	1.05 mg	6%	USDA_SR
7431	Pork, cured, ham with natural juices, rump, bone-in, separable lean only, unheated	Pork Products	1.05 mg	6%	USDA_SR
7432	Pork, cured, ham, patties, unheated	Pork Products	1.05 mg	6%	USDA_SR
7433	Pork, fresh, shoulder, whole, separable lean and fat, raw	Pork Products	1.05 mg	6%	USDA_SR
7434	Babyfood, vegetables, jarred, peas, all stages	Babyfoods	1.05 mg	6%	CNF
7435	Sausage, chorizo, cooked	Sausages and Luncheon meats	1.05 mg	6%	CNF
7436	Sausage, breakfast links or rounds, beef, raw	Sausages and Luncheon meats	1.05 mg	6%	CNF
7437	Deli-meat, bologna (baloney), composite	Sausages and Luncheon meats	1.05 mg	6%	CNF
7438	Turkey, all classes, drumstick, meat and skin, roasted	Poultry Products	1.05 mg	6%	CNF
7439	Turkey, hen, drumstick, meat only, roasted	Poultry Products	1.05 mg	6%	CNF
7440	Stir fry with beef	Mixed Dishes	1.05 mg	6%	CNF
7441	Salad dressing, ranch dressing, fat free	Fats and Oils	1.05 mg	6%	CNF
7442	Fast foods, side dish, potato, baked, topped with cheese sauce and bacon	Fast Foods	1.05 mg	6%	CNF
7443	Sweets, topping, nuts in syrup	Sweets	1.05 mg	6%	CNF
7444	Veal, thymus, raw	Lamb, Veal and Game	1.05 mg	6%	CNF
7445	Vegetables, mixed, canned, drained solids	Vegetables and Vegetable Products	1.05 mg	6%	CNF
7446	Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared	Vegetables and Vegetable Products	1.05 mg	6%	CNF
7447	Pork, cured, ham patties, unheated	Pork Products	1.05 mg	6%	CNF
7448	Pork, shoulder, whole, lean and fat, raw	Pork Products	1.05 mg	6%	CNF
7449	Green onion, (scallion), bulb and greens, root removed, raw	Vegetables and Vegetable Products	1.04 mg	6%	USDA_FF
7450	Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	Legumes and Legume Products	1.04 mg	6%	USDA_FF

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Foods high in Iron

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