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 7401–7450 of 7,481 foods

#	Food	Category	Per 100 g	% DV
7401	Oil, industrial, mid-oleic, sunflower	Fats and Oils	0.03 mg	0%
7402	Beverages, Propel Zero, fruit-flavored, non-carbonated	Beverages	0.03 mg	0%
7403	Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)	Dairy and Egg Products	0.03 mg	0%
7404	Yogurt, Greek, 2% fat, key lime blend, CHOBANI	Dairy and Egg Products	0.03 mg	0%
7405	Milk, fluid, 1% fat, without added vitamin A and vitamin D	Dairy and Egg Products	0.03 mg	0%
7406	Alcoholic beverage, malt beer, hard lemonade	Beverages	0.03 mg	0%
7407	Alcoholic beverage, beer, light, higher alcohol	Beverages	0.03 mg	0%
7408	Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk	Beverages	0.03 mg	0%
7409	Beverages, milk beverage, reduced fat, flavored and sweetened, Ready-to-drink, added calcium, vitamin A and vitamin D	Beverages	0.03 mg	0%
7410	Beverages, Coconut water, ready-to-drink, unsweetened	Beverages	0.03 mg	0%
7411	Soup, beef broth or bouillon, powder, prepared with water	Soups, Sauces, and Gravies	0.02 mg	0%
7412	Soup, beef broth, cubed, prepared with water	Soups, Sauces, and Gravies	0.02 mg	0%
7413	Soup, chicken broth or bouillon, dry, prepared with water	Soups, Sauces, and Gravies	0.02 mg	0%
7414	Beverages, carbonated, lemon-lime soda, no caffeine	Beverages	0.02 mg	0%
7415	Beverages, tea, black, brewed, prepared with tap water	Beverages	0.02 mg	0%
7416	Beverages, orange-flavor drink, breakfast type, powder	Beverages	0.02 mg	0%
7417	Butter, salted	Dairy and Egg Products	0.02 mg	0%
7418	Butter, without salt	Dairy and Egg Products	0.02 mg	0%
7419	Margarine-like spread with yogurt, approximately 40% fat, tub, with salt	Fats and Oils	0.02 mg	0%
7420	Oil, industrial, soy, refined, for woks and light frying	Fats and Oils	0.02 mg	0%
7421	Beverages, lemonade, frozen concentrate, pink, prepared with water	Beverages	0.02 mg	0%
7422	Beverages, Energy drink, AMP	Beverages	0.02 mg	0%
7423	Beverages, Energy drink, FULL THROTTLE	Beverages	0.02 mg	0%
7424	Beverages, Energy drink, VAULT Zero, sugar-free, citrus flavor	Beverages	0.02 mg	0%
7425	Alcoholic beverage, distilled, whiskey, 86 proof	Beverages	0.02 mg	0%
7426	Beverages, yellow green colored citrus soft drink with caffeine	Beverages	0.02 mg	0%
7427	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, without caffeine	Beverages	0.02 mg	0%
7428	Beverages, carbonated, cola, without caffeine	Beverages	0.02 mg	0%
7429	Beverages, carbonated, cola, regular	Beverages	0.02 mg	0%
7430	Beverages, carbonated, reduced sugar, cola, contains caffeine and sweeteners	Beverages	0.02 mg	0%
7431	Beverages, tea, black, brewed, prepared with tap water, decaffeinated	Beverages	0.02 mg	0%
7432	Dessert topping, pressurized	Dairy and Egg Products	0.02 mg	0%
7433	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.02 mg	0%
7434	Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	Fats and Oils	0.02 mg	0%
7435	Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	Beverages	0.02 mg	0%
7436	Beverages, carbonated, low calorie, cola or pepper-types, with sodium saccharin, contains caffeine	Beverages	0.02 mg	0%
7437	Beverages, coffee, brewed, breakfast blend	Beverages	0.02 mg	0%
7438	Beverages, tea, green, ready to drink, ginseng and honey, sweetened	Beverages	0.02 mg	0%
7439	Beverages, tea, green, brewed, regular	Beverages	0.02 mg	0%
7440	Beverages, Energy drink, ROCKSTAR, sugar free	Beverages	0.02 mg	0%
7441	Beverages, Energy drink, VAULT, citrus flavor	Beverages	0.02 mg	0%
7442	Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D	Dairy and Egg Products	0.02 mg	0%
7443	Oil, vegetable, soybean, refined	Fats and Oils	0.02 mg	0%
7444	Candies, fudge, vanilla, prepared-from-recipe	Sweets	0.02 mg	0%
7445	Alcoholic beverage, beer, regular, all	Beverages	0.02 mg	0%
7446	Alcoholic beverage, tequila sunrise, canned	Beverages	0.02 mg	0%
7447	Candies, divinity, prepared-from-recipe	Sweets	0.02 mg	0%
7448	Gelatin desserts, dry mix, prepared with water	Sweets	0.02 mg	0%
7449	Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C	Sweets	0.02 mg	0%
7450	Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium	Sweets	0.02 mg	0%

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Foods high in Iron (USDA SR Legacy)

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