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 7501–7550 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
7501	POPEYES, Fried Chicken, Mild, Thigh, meat only, skin and breading removed	Fast Foods	1.03 mg	6%	USDA_SR
7502	Peppers, hot chili, red, raw	Vegetables and Vegetable Products	1.03 mg	6%	USDA_SR
7503	Beans, snap, green, raw	Vegetables and Vegetable Products	1.03 mg	6%	USDA_SR
7504	APPLEBEE'S, Double Crunch Shrimp	Restaurant Foods	1.03 mg	6%	USDA_SR
7505	Wasabi, root, raw	Vegetables and Vegetable Products	1.03 mg	6%	USDA_SR
7506	OLIVE GARDEN, spaghetti with meat sauce	Restaurant Foods	1.03 mg	6%	USDA_SR
7507	Deli-meat, pepperoni	Sausages and Luncheon meats	1.03 mg	6%	CNF
7508	Pork, composite cuts, leg, loin and shoulder, lean, raw	Pork Products	1.03 mg	6%	CNF
7509	Turkey, broiler, thigh, meat only, roasted	Poultry Products	1.03 mg	6%	CNF
7510	Turkey, all classes, thigh, meat only, roasted	Poultry Products	1.03 mg	6%	CNF
7511	Fast foods, entree, chicken, breaded and fried, drumstick, meat only, skin and breading removed	Fast Foods	1.03 mg	6%	CNF
7512	Spaghetti, with meatballs in tomato sauce, canned	Mixed Dishes	1.03 mg	6%	CNF
7513	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces and Gravies	1.03 mg	6%	CNF
7514	Tofu, silken, firm	Legumes and Legume Products	1.03 mg	6%	CNF
7515	Wasabi, root, (Japanese horseradish), raw	Vegetables and Vegetable Products	1.03 mg	6%	CNF
7516	Fast foods, side dish, potato, baked, topped with sour cream and chives	Fast Foods	1.03 mg	6%	CNF
7517	Fish, salmon, atlantic, wild, baked or broiled	Finfish and Shellfish Products	1.03 mg	6%	CNF
7518	Beans, snap (Italian, green or yellow), raw	Vegetables and Vegetable Products	1.03 mg	6%	CNF
7519	Potato, O'brien, frozen, unprepared	Vegetables and Vegetable Products	1.03 mg	6%	CNF
7520	Sausage, Brotwurst, pork, beef, with nonfat dry milk	Sausages and Luncheon meats	1.03 mg	6%	CNF
7521	Soup, bean with bacon, canned, condensed, water added	Soups, Sauces and Gravies	1.03 mg	6%	CNF
7522	Soup, broth, chicken, dehydrated	Soups, Sauces and Gravies	1.03 mg	6%	CNF
7523	Chicken, roasting, meat only, raw	Poultry Products	1.03 mg	6%	CNF
7524	Chicken, broiler, dark meat, raw	Poultry Products	1.03 mg	6%	CNF
7525	Veal, shoulder, arm, separable lean only, raw	Lamb, Veal, and Game Products	1.02 mg	6%	USDA_SR
7526	Fish, mullet, striped, raw	Finfish and Shellfish Products	1.02 mg	6%	USDA_SR
7527	Soup, bean & ham, canned, reduced sodium, prepared with water or ready-to-serve	Soups, Sauces, and Gravies	1.02 mg	6%	USDA_SR
7528	Chicken, dark meat, thigh, meat and skin, with added solution, cooked, roasted	Poultry Products	1.02 mg	6%	USDA_SR
7529	Ham, sliced, regular (approximately 11% fat)	Sausages and Luncheon Meats	1.02 mg	6%	USDA_SR
7530	Fish, tuna, fresh, bluefin, raw	Finfish and Shellfish Products	1.02 mg	6%	USDA_SR
7531	Pork sausage, link/patty, unprepared	Sausages and Luncheon Meats	1.02 mg	6%	USDA_SR
7532	Picnic loaf, pork, beef	Sausages and Luncheon Meats	1.02 mg	6%	USDA_SR
7533	Turkey, ground, fat free, pan-broiled crumbles	Poultry Products	1.02 mg	6%	USDA_SR
7534	Pie, vanilla cream, prepared from recipe	Baked Products	1.02 mg	6%	USDA_SR
7535	Fast foods, cheeseburger; single, large patty; with condiments	Fast Foods	1.02 mg	6%	USDA_SR
7536	Dates, deglet noor	Fruits and Fruit Juices	1.02 mg	6%	USDA_SR
7537	Chicken, broiler, rotisserie, BBQ, drumstick, meat and skin	Poultry Products	1.02 mg	6%	USDA_SR
7538	Peas, green, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	1.02 mg	6%	USDA_SR
7539	HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared	Meals, Entrees, and Side Dishes	1.02 mg	6%	USDA_SR
7540	Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)	Meals, Entrees, and Side Dishes	1.02 mg	6%	USDA_SR
7541	Candies, MARS SNACKFOOD US, SNICKERS MUNCH bar	Sweets	1.02 mg	6%	USDA_SR
7542	Beans, snap, green, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	1.02 mg	6%	USDA_SR
7543	Pears, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	1.02 mg	6%	USDA_SR
7544	Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.02 mg	6%	USDA_SR
7545	Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.02 mg	6%	USDA_SR
7546	Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, broiled	Pork Products	1.02 mg	6%	USDA_SR
7547	Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated	Pork Products	1.02 mg	6%	USDA_SR
7548	Pork, fresh, variety meats and by-products, chitterlings, raw	Pork Products	1.02 mg	6%	USDA_SR
7549	Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted	Pork Products	1.02 mg	6%	USDA_SR
7550	Ice creams, chocolate, rich	Sweets	1.02 mg	6%	USDA_SR

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Foods high in Iron

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