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 7701–7750 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
7701	Kielbasa, fully cooked, grilled	Sausages and Luncheon Meats	0.99 mg	6%	USDA_SR
7702	Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix	Meals, Entrees, and Side Dishes	0.99 mg	6%	USDA_SR
7703	Babyfood, meat, chicken, junior	Baby Foods	0.99 mg	6%	USDA_SR
7704	Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, prepared from liquid concentrate	Baby Foods	0.99 mg	6%	USDA_SR
7705	Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, ready-to-feed	Baby Foods	0.99 mg	6%	USDA_SR
7706	Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve	Soups, Sauces, and Gravies	0.99 mg	6%	USDA_SR
7707	Fast Foods, Fried Chicken, Drumstick, meat and skin with breading	Fast Foods	0.99 mg	6%	USDA_SR
7708	Potatoes, hash brown, frozen, with butter sauce, prepared	Vegetables and Vegetable Products	0.99 mg	6%	USDA_SR
7709	Beans, shellie, canned, solids and liquids	Vegetables and Vegetable Products	0.99 mg	6%	USDA_SR
7710	Pork, cured, ham, shank, bone-in, separable lean only, unheated	Pork Products	0.99 mg	6%	USDA_SR
7711	Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted	Pork Products	0.99 mg	6%	USDA_SR
7712	Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised	Pork Products	0.99 mg	6%	USDA_SR
7713	Pork, fresh, variety meats and by-products, tail, raw	Pork Products	0.99 mg	6%	USDA_SR
7714	Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried	Pork Products	0.99 mg	6%	USDA_SR
7715	Pork, fresh, loin, whole, separable lean and fat, cooked, roasted	Pork Products	0.99 mg	6%	USDA_SR
7716	Fast foods, entree, chicken, breaded and fried, drumstick, meat and skin with breading	Fast Foods	0.99 mg	6%	CNF
7717	Spaghetti with cream sauce	Mixed Dishes	0.99 mg	6%	CNF
7718	Pork, cured, ham, shank, bone-in, separable lean only, unheated	Pork Products	0.99 mg	6%	CNF
7719	Turkey, tom, thigh, meat, roasted	Poultry Products	0.99 mg	6%	CNF
7720	Veal, ground, broiled	Lamb, Veal and Game	0.99 mg	6%	CNF
7721	Potato, hashed brown, frozen, with butter sauce, prepared	Vegetables and Vegetable Products	0.99 mg	6%	CNF
7722	Beans, shellie, canned, solids and liquid	Vegetables and Vegetable Products	0.99 mg	6%	CNF
7723	Pork, loin, rib steak (rib end), boneless, lean, braised	Pork Products	0.99 mg	6%	CNF
7724	Pork, loin, centre cut (centre chop), bone-in, lean, pan-fried	Pork Products	0.99 mg	6%	CNF
7725	Pork, tail, raw	Pork Products	0.99 mg	6%	CNF
7726	Pork, loin, whole, lean and fat, roasted	Pork Products	0.99 mg	6%	CNF
7727	Turkey, tom, leg, meat and skin, roasted	Poultry Products	0.99 mg	6%	CNF
7728	Turkey, hen, dark meat only, roasted	Poultry Products	0.99 mg	6%	CNF
7729	Flour, 00	Cereal Grains and Pasta	0.99 mg	5%	USDA_FF
7730	Grapes, canned, thompson seedless, water pack, solids and liquids	Fruits and Fruit Juices	0.98 mg	5%	USDA_SR
7731	Chicken, dark meat, thigh, meat only, with added solution, cooked, roasted	Poultry Products	0.98 mg	5%	USDA_SR
7732	Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	0.98 mg	5%	USDA_SR
7733	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	Legumes and Legume Products	0.98 mg	5%	USDA_SR
7734	Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA	Baby Foods	0.98 mg	5%	USDA_SR
7735	Babyfood, meat, beef, strained	Baby Foods	0.98 mg	5%	USDA_SR
7736	Chicken, dark meat, thigh, meat and skin, with added solution, cooked, braised	Poultry Products	0.98 mg	5%	USDA_SR
7737	Lamb, Australian, imported, fresh, seam fat, raw	Lamb, Veal, and Game Products	0.98 mg	5%	USDA_SR
7738	Babyfood, meat, beef, junior	Baby Foods	0.98 mg	5%	USDA_SR
7739	Chicken, broilers or fryers, rotisserie, original seasoning, skin only, cooked	Poultry Products	0.98 mg	5%	USDA_SR
7740	Chicken, broilers or fryers, dark meat, meat and skin, raw	Poultry Products	0.98 mg	5%	USDA_SR
7741	Chicken, broilers or fryers, light meat, meat and skin, cooked, stewed	Poultry Products	0.98 mg	5%	USDA_SR
7742	Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed	Baby Foods	0.98 mg	5%	USDA_SR
7743	Infant formula, GERBER, GOOD START, PROTECT PLUS, ready-to-feed	Baby Foods	0.98 mg	5%	USDA_SR
7744	Turnips, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.98 mg	5%	USDA_SR
7745	KFC, Fried Chicken, ORIGINAL RECIPE, Wing, meat only, skin and breading removed	Fast Foods	0.98 mg	5%	USDA_SR
7746	Turnips, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.98 mg	5%	USDA_SR
7747	Potatoes, hash brown, frozen, plain, unprepared	Vegetables and Vegetable Products	0.98 mg	5%	USDA_SR
7748	OLIVE GARDEN, spaghetti with pomodoro sauce	Restaurant Foods	0.98 mg	5%	USDA_SR
7749	T.G.I. FRIDAY'S, french fries	Restaurant Foods	0.98 mg	5%	USDA_SR
7750	BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared	Meals, Entrees, and Side Dishes	0.98 mg	5%	USDA_SR

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Foods high in Iron

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