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 7601–7650 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
7601	Mollusks, squid (calamari), mixed species, flour coated, fried	Finfish and Shellfish Products	1.01 mg	6%	CNF
7602	Fish, orange roughy, raw	Finfish and Shellfish Products	1.01 mg	6%	CNF
7603	Nuts, European chestnuts (sweet), raw, unpeeled	Nuts and Seeds	1.01 mg	6%	CNF
7604	Potato, whole, peeled, frozen, unprepared	Vegetables and Vegetable Products	1.01 mg	6%	CNF
7605	Pork, stomach, raw	Pork Products	1.01 mg	6%	CNF
7606	Pork, loin, sirloin chop, bone-in, lean and fat, broiled	Pork Products	1.01 mg	6%	CNF
7607	Pork, leg, whole, lean, raw	Pork Products	1.01 mg	6%	CNF
7608	Pork, leg, whole, lean and fat, roasted	Pork Products	1.01 mg	6%	CNF
7609	Turkey, hen, leg, meat and skin, roasted	Poultry Products	1.01 mg	6%	CNF
7610	Turkey, broiler, dark meat only, roasted	Poultry Products	1.01 mg	6%	CNF
7611	Turkey, all classes, neck, meat only, raw	Poultry Products	1.01 mg	6%	CNF
7612	Veal, shoulder, blade, separable lean only, cooked, roasted	Lamb, Veal, and Game Products	1.00 mg	6%	USDA_SR
7613	Veal, composite of trimmed retail cuts, separable fat, cooked	Lamb, Veal, and Game Products	1.00 mg	6%	USDA_SR
7614	Fish, tuna salad	Finfish and Shellfish Products	1.00 mg	6%	USDA_SR
7615	Pie, lemon meringue, prepared from recipe	Baked Products	1.00 mg	6%	USDA_SR
7616	Veal, Australian, shank, fore, bone-in, separable lean only, raw	Lamb, Veal, and Game Products	1.00 mg	6%	USDA_SR
7617	Currants, red and white, raw	Fruits and Fruit Juices	1.00 mg	6%	USDA_SR
7618	Veal, shoulder, blade, separable lean and fat, cooked, roasted	Lamb, Veal, and Game Products	1.00 mg	6%	USDA_SR
7619	Veal, shoulder, arm, separable lean and fat, raw	Lamb, Veal, and Game Products	1.00 mg	6%	USDA_SR
7620	Broadbeans (fava beans), mature seeds, canned	Legumes and Legume Products	1.00 mg	6%	USDA_SR
7621	Beef, corned beef hash, with potato, canned	Meals, Entrees, and Side Dishes	1.00 mg	6%	USDA_SR
7622	Groundcherries, (cape-gooseberries or poha), raw	Fruits and Fruit Juices	1.00 mg	6%	USDA_SR
7623	Yachtwurst, with pistachio nuts, cooked	Sausages and Luncheon Meats	1.00 mg	6%	USDA_SR
7624	Bratwurst, beef and pork, smoked	Sausages and Luncheon Meats	1.00 mg	6%	USDA_SR
7625	Sausage, Polish, pork and beef, smoked	Sausages and Luncheon Meats	1.00 mg	6%	USDA_SR
7626	Chicken, skin (drumsticks and thighs), cooked, braised	Poultry Products	1.00 mg	6%	USDA_SR
7627	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Baked Products	1.00 mg	6%	USDA_SR
7628	Babyfood, meat, pork, strained	Baby Foods	1.00 mg	6%	USDA_SR
7629	Turkey Pot Pie, frozen entree	Meals, Entrees, and Side Dishes	1.00 mg	6%	USDA_SR
7630	Beef, Australian, imported, Wagyu, external fat, Aust. marble score 4/5, raw	Beef Products	1.00 mg	6%	USDA_SR
7631	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Breakfast Cereals	1.00 mg	6%	USDA_SR
7632	SMART SOUP, Greek Minestrone	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
7633	SMART SOUP, French Lentil	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
7634	SMART SOUP, Santa Fe Corn Chowder	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
7635	Gravy, unspecified type, dry	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
7636	Soup, beef broth or bouillon, powder, dry	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
7637	Chicken breast tenders, breaded, cooked, microwaved	Poultry Products	1.00 mg	6%	USDA_SR
7638	Turkey, dark meat, meat and skin, raw	Poultry Products	1.00 mg	6%	USDA_SR
7639	SMART SOUP, Moroccan Chick Pea	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
7640	SMART SOUP, Indian Bean Masala	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
7641	Gravy, onion, dry, mix	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
7642	Gravy, mushroom, dry, powder	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
7643	Turkey, retail parts, wing, meat and skin, cooked, roasted	Poultry Products	1.00 mg	6%	USDA_SR
7644	Babyfood, peas, dices, toddler	Baby Foods	1.00 mg	6%	USDA_SR
7645	Nuts, ginkgo nuts, raw	Nut and Seed Products	1.00 mg	6%	USDA_SR
7646	Fast Foods, Fried Chicken, Thigh, meat and skin and breading	Fast Foods	1.00 mg	6%	USDA_SR
7647	Fish, lingcod, liver (Alaska Native)	American Indian/Alaska Native Foods	1.00 mg	6%	USDA_SR
7648	Cranberries, wild, bush, raw (Alaska Native)	American Indian/Alaska Native Foods	1.00 mg	6%	USDA_SR
7649	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	1.00 mg	6%	USDA_SR
7650	Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted	Pork Products	1.00 mg	6%	USDA_SR

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Foods high in Iron

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