Foods high in Iron (USDA SR Legacy)

Iron is needed to make hemoglobin, which carries oxygen in the blood.

FDA daily value: 18 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 751-800 of 7481 foods.

# Food Category Per 100 g % DV
751 Chocolate-flavored hazelnut spread Sweets 4.38 mg 24%
752 Nuts, hazelnuts or filberts, dry roasted, without salt added Nut and Seed Products 4.38 mg 24%
753 BURGER KING, WHOPPER, no cheese Fast Foods 4.37 mg 24%
754 Crackers, matzo, egg and onion Baked Products 4.37 mg 24%
755 Lupins, mature seeds, raw Legumes and Legume Products 4.36 mg 24%
756 Cornmeal, degermed, enriched, yellow Cereal Grains and Pasta 4.36 mg 24%
757 Rice, white, medium-grain, raw, enriched Cereal Grains and Pasta 4.36 mg 24%
758 Cornmeal, degermed, enriched, white Cereal Grains and Pasta 4.36 mg 24%
759 Semolina, enriched Cereal Grains and Pasta 4.36 mg 24%
760 Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) Baked Products 4.35 mg 24%
761 Winged beans, mature seeds, cooked, boiled, without salt Legumes and Legume Products 4.33 mg 24%
762 Winged beans, mature seeds, cooked, boiled, with salt Legumes and Legume Products 4.33 mg 24%
763 Snacks, pretzels, hard, plain, made with enriched flour, unsalted Snacks 4.32 mg 24%
764 Veal, variety meats and by-products, heart, cooked, braised Lamb, Veal, and Game Products 4.32 mg 24%
765 Kraft, Stove Top Stuffing Mix Chicken Flavor Baked Products 4.32 mg 24%
766 Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Legumes and Legume Products 4.31 mg 24%
767 Beef, variety meats and by-products, heart, raw Beef Products 4.31 mg 24%
768 Rice, white, long-grain, regular, raw, enriched Cereal Grains and Pasta 4.31 mg 24%
769 Pie Crust, Cookie-type, Chocolate, Ready Crust Baked Products 4.30 mg 24%
770 Ostrich, outside strip, cooked Poultry Products 4.30 mg 24%
771 Bread, sticks, plain Baked Products 4.28 mg 24%
772 Seeds, sunflower seed kernels, oil roasted, with salt added Nut and Seed Products 4.28 mg 24%
773 Macaroni, vegetable, enriched, dry Cereal Grains and Pasta 4.28 mg 24%
774 Seeds, sunflower seed kernels, oil roasted, without salt Nut and Seed Products 4.28 mg 24%
775 Candies, sesame crunch Sweets 4.27 mg 24%
776 Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar Baked Products 4.26 mg 24%
777 Pork, fresh, variety meats and by-products, mechanically separated, raw Pork Products 4.25 mg 24%
778 Cereals, oats, regular and quick, not fortified, dry Breakfast Cereals 4.25 mg 24%
779 Game meat, deer, tenderloin, separable lean only, cooked, broiled Lamb, Veal, and Game Products 4.25 mg 24%
780 Veal, variety meats and by-products, heart, raw Lamb, Veal, and Game Products 4.24 mg 24%
781 Rice, white, short-grain, enriched, uncooked Cereal Grains and Pasta 4.23 mg 24%
782 Game meat, deer, top round, separable lean only, 1" steak, cooked, broiled Lamb, Veal, and Game Products 4.23 mg 24%
783 Game meat, moose, cooked, roasted Lamb, Veal, and Game Products 4.22 mg 23%
784 Soup, ramen noodle, chicken flavor, dry Soups, Sauces, and Gravies 4.21 mg 23%
785 Noodles, egg, spinach, enriched, dry Cereal Grains and Pasta 4.20 mg 23%
786 Babyfood, crackers, vegetable Baby Foods 4.20 mg 23%
787 Muffins, oat bran Baked Products 4.20 mg 23%
788 Ostrich, inside strip, raw Poultry Products 4.20 mg 23%
789 Pastrami, turkey Sausages and Luncheon Meats 4.20 mg 23%
790 Game meat, antelope, cooked, roasted Lamb, Veal, and Game Products 4.20 mg 23%
791 Cereals, QUAKER, Instant Oatmeal Organic, Regular Breakfast Cereals 4.20 mg 23%
792 Bagels, whole grain white Baked Products 4.19 mg 23%
793 Babyfood, cookies Baby Foods 4.18 mg 23%
794 Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added iron fortified Baby Foods 4.18 mg 23%
795 Duck, wild, meat and skin, raw Poultry Products 4.16 mg 23%
796 Bread, protein (includes gluten) Baked Products 4.15 mg 23%
797 Baking chocolate, unsweetened, liquid Sweets 4.15 mg 23%
798 Spaghetti, protein-fortified, dry, enriched (n x 6.25) Cereal Grains and Pasta 4.15 mg 23%
799 Rolls, dinner, oat bran Baked Products 4.14 mg 23%
800 Nabisco, Nabisco Grahams Crackers Baked Products 4.13 mg 23%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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