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 7551–7600 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
7551	Pie crust, refrigerated, regular, unbaked	Baked Products	1.02 mg	6%	USDA_SR
7552	Rice, spanish rice mix, prepared	Mixed Dishes	1.02 mg	6%	CNF
7553	Sausage, spicy beef and roasted red pepper, cooked	Sausages and Luncheon meats	1.02 mg	6%	CNF
7554	Sausage, Polish, smoked, pre-cooked, reheated	Sausages and Luncheon meats	1.02 mg	6%	CNF
7555	Peas, green, canned, solids and liquid, no salt added	Vegetables and Vegetable Products	1.02 mg	6%	CNF
7556	Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	1.02 mg	6%	CNF
7557	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments	Fast Foods	1.02 mg	6%	CNF
7558	Dessert, frozen, ice cream, chocolate, rich	Sweets	1.02 mg	6%	CNF
7559	Fast foods, side dish, potato, baked, topped with cheese sauce	Fast Foods	1.02 mg	6%	CNF
7560	Fast foods, mexican, taco salad with chili con carne	Fast Foods	1.02 mg	6%	CNF
7561	Pie, vanilla cream, homemade	Baked Products	1.02 mg	6%	CNF
7562	Lamb, Canadian, ground, raw	Lamb, Veal and Game	1.02 mg	6%	CNF
7563	Veal, shoulder, shank, lean, raw	Lamb, Veal and Game	1.02 mg	6%	CNF
7564	Fish, tuna, bluefin, fresh, raw	Finfish and Shellfish Products	1.02 mg	6%	CNF
7565	Fish, mullet, striped, raw	Finfish and Shellfish Products	1.02 mg	6%	CNF
7566	Beans, snap (Italian, green or yellow), canned, solids and liquid	Vegetables and Vegetable Products	1.02 mg	6%	CNF
7567	Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained	Vegetables and Vegetable Products	1.02 mg	6%	CNF
7568	Pork, intestine (chitterlings), raw	Pork Products	1.02 mg	6%	CNF
7569	Pork, loin, rib chop (rib end), bone-in, lean, roasted	Pork Products	1.02 mg	6%	CNF
7570	Date, domestic, natural and dry	Fruits and fruit juices	1.02 mg	6%	CNF
7571	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	1.02 mg	6%	CNF
7572	Turkey, broiler, leg, meat and skin, roasted	Poultry Products	1.02 mg	6%	CNF
7573	Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, raw	Lamb, Veal, and Game Products	1.01 mg	6%	USDA_SR
7574	Fish, roughy, orange, raw	Finfish and Shellfish Products	1.01 mg	6%	USDA_SR
7575	Peanuts, all types, cooked, boiled, with salt	Legumes and Legume Products	1.01 mg	6%	USDA_SR
7576	Babyfood, meat, ham, junior	Baby Foods	1.01 mg	6%	USDA_SR
7577	Sauce, hoisin, ready-to-serve	Soups, Sauces, and Gravies	1.01 mg	6%	USDA_SR
7578	Mollusks, squid, mixed species, cooked, fried	Finfish and Shellfish Products	1.01 mg	6%	USDA_SR
7579	Turkey, whole, neck, meat only, raw	Poultry Products	1.01 mg	6%	USDA_SR
7580	Nuts, chestnuts, european, raw, unpeeled	Nut and Seed Products	1.01 mg	6%	USDA_SR
7581	DIGIORNO Pizza, supreme topping, rising crust, frozen, baked	Fast Foods	1.01 mg	6%	USDA_SR
7582	POPEYES, Spicy Chicken Strips, analyzed 2006	Fast Foods	1.01 mg	6%	USDA_SR
7583	TACO BELL, Nachos Supreme	Fast Foods	1.01 mg	6%	USDA_SR
7584	Fast foods, nachos, with cheese, beans, ground beef, and tomatoes	Fast Foods	1.01 mg	6%	USDA_SR
7585	APPLEBEE'S, french fries	Restaurant Foods	1.01 mg	6%	USDA_SR
7586	Pork, cured, ham, rump, bone-in, separable lean and fat, unheated	Pork Products	1.01 mg	6%	USDA_SR
7587	Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated	Pork Products	1.01 mg	6%	USDA_SR
7588	Pork, fresh, leg (ham), whole, separable lean only, raw	Pork Products	1.01 mg	6%	USDA_SR
7589	Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted	Pork Products	1.01 mg	6%	USDA_SR
7590	Pork, fresh, variety meats and by-products, stomach, raw	Pork Products	1.01 mg	6%	USDA_SR
7591	Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled	Pork Products	1.01 mg	6%	USDA_SR
7592	Restaurant, Latino, pupusas del cerdo (pupusas, pork)	Restaurant Foods	1.01 mg	6%	USDA_SR
7593	Snacks, fruit leather, rolls	Sweets	1.01 mg	6%	USDA_SR
7594	Turkey, hen, thigh, meat and skin, roasted	Poultry Products	1.01 mg	6%	CNF
7595	Turkey, hen, drumstick, meat and skin, roasted	Poultry Products	1.01 mg	6%	CNF
7596	Sauce, hoisin, ready-to-serve	Soups, Sauces and Gravies	1.01 mg	6%	CNF
7597	Fast foods, mexican, nachos with cheese, beans, ground beef and tomatoes	Fast Foods	1.01 mg	6%	CNF
7598	Snacks, fruit leather, roll	Snacks	1.01 mg	6%	CNF
7599	Lamb, New Zealand, shoulder, whole, lean and fat, 6mm (1/4") trim, raw	Lamb, Veal and Game	1.01 mg	6%	CNF
7600	Peanuts, all types, boiled, salted	Legumes and Legume Products	1.01 mg	6%	CNF

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Foods high in Iron

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