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 7451–7481 of 7,481 foods

#	Food	Category	Per 100 g	% DV
7451	Beverages, tea, instant, lemon, sweetened, prepared with water	Beverages	0.02 mg	0%
7452	Soup, stock, fish, home-prepared	Soups, Sauces, and Gravies	0.01 mg	0%
7453	Beverages, water, bottled, POLAND SPRING	Beverages	0.01 mg	0%
7454	Beverages, DANNON, water, bottled, non-carbonated, with Fluoride	Beverages	0.01 mg	0%
7455	Beverages, tea, black, brewed, prepared with distilled water	Beverages	0.01 mg	0%
7456	Alcoholic beverage, whiskey sour, canned	Beverages	0.01 mg	0%
7457	Alcoholic beverage, distilled, vodka, 80 proof	Beverages	0.01 mg	0%
7458	Beverages, carbonated, club soda	Beverages	0.01 mg	0%
7459	Lemonade, powder, prepared with water	Beverages	0.01 mg	0%
7460	Beverages, lemonade-flavor drink, powder, prepared with water	Beverages	0.01 mg	0%
7461	Beverages, tea, instant, unsweetened, prepared with water	Beverages	0.01 mg	0%
7462	Candies, butterscotch	Sweets	0.01 mg	0%
7463	Candies, fondant, prepared-from-recipe	Sweets	0.01 mg	0%
7464	Puddings, vanilla, dry mix, instant	Sweets	0.01 mg	0%
7465	Candies, MARS SNACKFOOD US, STARBURST Fruit Chews, Tropical fruits	Sweets	0.01 mg	0%
7466	Candies, MARS SNACKFOOD US, SKITTLES Sours Original	Sweets	0.01 mg	0%
7467	Frostings, vanilla, creamy, dry mix, prepared with margarine	Sweets	0.01 mg	0%
7468	Alcoholic beverage, daiquiri, canned	Beverages	0.01 mg	0%
7469	Candies, MARS SNACKFOOD US, STARBURST Fruit Chews, Original fruits	Sweets	0.01 mg	0%
7470	Gelatin desserts, dry mix, reduced calorie, with aspartame, prepared with water	Sweets	0.01 mg	0%
7471	Candies, MARS SNACKFOOD US, STARBURST Fruit Chews, Fruit and Creme	Sweets	0.01 mg	0%
7472	Candies, MARS SNACKFOOD US, STARBURST Sour Fruit Chews	Sweets	0.01 mg	0%
7473	Candies, taffy, prepared-from-recipe	Sweets	0.01 mg	0%
7474	Whipped cream substitute, dietetic, made from powdered mix	Dairy and Egg Products	0.01 mg	0%
7475	Oil, palm	Fats and Oils	0.01 mg	0%
7476	Salad dressing, mayonnaise, imitation, soybean without cholesterol	Fats and Oils	0.01 mg	0%
7477	Beverages, carbonated, tonic water	Beverages	0.01 mg	0%
7478	Beverages, coffee, brewed, prepared with tap water	Beverages	0.01 mg	0%
7479	Beverages, cranberry-grape juice drink, bottled	Beverages	0.01 mg	0%
7480	Beverages, Horchata, as served in restaurant	Beverages	0.01 mg	0%
7481	Margarine-like spread with yogurt, 70% fat, stick, with salt	Fats and Oils	0.01 mg	0%

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Foods high in Iron (USDA SR Legacy)

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