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 9251–9300 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
9251	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	Beverages	0.68 mg	4%	USDA_SR
9252	Chicken, broilers or fryers, thigh, meat and skin, raw	Poultry Products	0.68 mg	4%	USDA_SR
9253	Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.68 mg	4%	USDA_SR
9254	Turkey, back, from whole bird, meat and skin, with added solution, roasted	Poultry Products	0.68 mg	4%	USDA_SR
9255	Turkey, retail parts, wing, meat and skin, raw	Poultry Products	0.68 mg	4%	USDA_SR
9256	DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked	Fast Foods	0.68 mg	4%	USDA_SR
9257	Tomato products, canned, sauce, with tomato tidbits	Vegetables and Vegetable Products	0.68 mg	4%	USDA_SR
9258	Tomatoes, red, ripe, cooked, with salt	Vegetables and Vegetable Products	0.68 mg	4%	USDA_SR
9259	Tomatoes, red, ripe, cooked	Vegetables and Vegetable Products	0.68 mg	4%	USDA_SR
9260	Restaurant, family style, macaroni & cheese, from kids' menu	Restaurant Foods	0.68 mg	4%	USDA_SR
9261	Candies, MARS SNACKFOOD US, SNICKERS CRUNCHER	Sweets	0.68 mg	4%	USDA_SR
9262	Corn, sweet, white, frozen, kernels on cob, unprepared	Vegetables and Vegetable Products	0.68 mg	4%	USDA_SR
9263	Squash, summer, zucchini, italian style, canned	Vegetables and Vegetable Products	0.68 mg	4%	USDA_SR
9264	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Vegetables and Vegetable Products	0.68 mg	4%	USDA_SR
9265	Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, broiled	Pork Products	0.68 mg	4%	USDA_SR
9266	Restaurant, Latino, tripe soup	Restaurant Foods	0.68 mg	4%	USDA_SR
9267	Restaurant, Italian, chicken parmesan without pasta	Restaurant Foods	0.68 mg	4%	USDA_SR
9268	Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, broiled	Pork Products	0.68 mg	4%	USDA_SR
9269	Chicken parmesan	Mixed Dishes	0.68 mg	4%	CNF
9270	Sausage, smoked, with cheddar cheese, pre-cooked, reheated, reduced fat	Sausages and Luncheon meats	0.68 mg	4%	CNF
9271	Sausage, Knackwurst (Knockwurst), cooked	Sausages and Luncheon meats	0.68 mg	4%	CNF
9272	Cherries, tart, dried, sweetened	Fruits and fruit juices	0.68 mg	4%	CNF
9273	Turkey, all classes, back, meat only, roasted	Poultry Products	0.68 mg	4%	CNF
9274	Turkey, all classes, drumstick, meat only, raw	Poultry Products	0.68 mg	4%	CNF
9275	Fish cake or patty	Finfish and Shellfish Products	0.68 mg	4%	CNF
9276	Sausage, breakfast links or rounds, turkey, raw	Sausages and Luncheon meats	0.68 mg	4%	CNF
9277	Cheese food, imitation	Dairy and Egg Products	0.68 mg	4%	CNF
9278	Turkey, tom, leg, meat only, raw	Poultry Products	0.68 mg	4%	CNF
9279	Fish, scup (porgy), baked or broiled	Finfish and Shellfish Products	0.68 mg	4%	CNF
9280	Mollusks, squid (calamari), mixed species, raw	Finfish and Shellfish Products	0.68 mg	4%	CNF
9281	Tomato, red, ripe, boiled, with salt	Vegetables and Vegetable Products	0.68 mg	4%	CNF
9282	Tomato products, canned, sauce with tomato tidbits	Vegetables and Vegetable Products	0.68 mg	4%	CNF
9283	Tomato, red, ripe, boiled	Vegetables and Vegetable Products	0.68 mg	4%	CNF
9284	Corn, sweet, frozen, kernels on the cob, unprepared	Vegetables and Vegetable Products	0.68 mg	4%	CNF
9285	Squash, summer, zucchini in tomato juice, canned	Vegetables and Vegetable Products	0.68 mg	4%	CNF
9286	Pork, loin, rib chop (rib end), bone-in, lean, broiled	Pork Products	0.68 mg	4%	CNF
9287	Pork, loin, rib chop (rib end), bone-in, lean and fat, broiled	Pork Products	0.68 mg	4%	CNF
9288	Cereal, ready to eat, Puffed Rice, unsweenened, Quaker	Breakfast cereals	0.68 mg	4%	CNF
9289	Soup, scotch broth, canned, condensed	Soups, Sauces and Gravies	0.68 mg	4%	CNF
9290	Chicken, broiler, thigh, meat and skin, raw	Poultry Products	0.68 mg	4%	CNF
9291	Fish, sheepshead, cooked, dry heat	Finfish and Shellfish Products	0.67 mg	4%	USDA_SR
9292	Sauce, sweet and sour, prepared-from-recipe	Soups, Sauces, and Gravies	0.67 mg	4%	USDA_SR
9293	Sauce, enchilada, red, mild, ready to serve	Soups, Sauces, and Gravies	0.67 mg	4%	USDA_SR
9294	Fish, pompano, florida, cooked, dry heat	Finfish and Shellfish Products	0.67 mg	4%	USDA_SR
9295	Turkey, whole, meat and skin, with added solution, raw	Poultry Products	0.67 mg	4%	USDA_SR
9296	Babyfood, vegetables, green beans, strained	Baby Foods	0.67 mg	4%	USDA_SR
9297	McDONALD'S, Bacon Ranch Salad without chicken	Fast Foods	0.67 mg	4%	USDA_SR
9298	Soup, chicken noodle, canned, condensed	Soups, Sauces, and Gravies	0.67 mg	4%	USDA_SR
9299	Soup, mushroom with beef stock, canned, condensed	Soups, Sauces, and Gravies	0.67 mg	4%	USDA_SR
9300	KFC, Fried Chicken, EXTRA CRISPY, Skin and Breading	Fast Foods	0.67 mg	4%	USDA_SR

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Foods high in Iron

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