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 10401–10450 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10401	Pepper, sweet, green, boiled, drained	Vegetables and Vegetable Products	0.46 mg	3%	CNF
10402	Pepper, sweet, yellow, raw	Vegetables and Vegetable Products	0.46 mg	3%	CNF
10403	Carrot juice, canned	Vegetables and Vegetable Products	0.46 mg	3%	CNF
10404	Onion, frozen, whole, unprepared	Vegetables and Vegetable Products	0.46 mg	3%	CNF
10405	Pork, separable fat, cooked	Pork Products	0.46 mg	3%	CNF
10406	Orange grapefruit juice, canned	Fruits and fruit juices	0.46 mg	3%	CNF
10407	Chicken, broiler, wing, meat and skin, raw	Poultry Products	0.46 mg	3%	CNF
10408	Dessert, frozen yogourt	Sweets	0.46 mg	3%	CNF
10409	Pork, loin, boneless, raw	Pork Products	0.45 mg	3%	USDA_FF
10410	Raspberries, raw	Fruits and Fruit Juices	0.45 mg	3%	USDA_FF
10411	Raspberries, raw	Fruits and Fruit Juices	0.45 mg	3%	USDA_FF
10412	Cheese, parmesan, grated	Dairy and Egg Products	0.45 mg	2%	USDA_FF
10413	Pie, apple, commercially prepared, enriched flour	Baked Products	0.45 mg	2%	USDA_SR
10414	Soup, vegetable beef, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.45 mg	2%	USDA_SR
10415	Soup, beef barley, ready to serve	Soups, Sauces, and Gravies	0.45 mg	2%	USDA_SR
10416	Soup, beef and vegetables, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	0.45 mg	2%	USDA_SR
10417	Fish, swordfish, cooked, dry heat	Finfish and Shellfish Products	0.45 mg	2%	USDA_SR
10418	Babyfood, dinner, sweet potatoes and chicken, strained	Baby Foods	0.45 mg	2%	USDA_SR
10419	Beverages, chocolate almond milk, unsweetened, shelf-stable, fortified with vitamin D2 and E	Beverages	0.45 mg	2%	USDA_SR
10420	Soup, tomato beef with noodle, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.45 mg	2%	USDA_SR
10421	Veal, breast, separable fat, cooked	Lamb, Veal, and Game Products	0.45 mg	2%	USDA_SR
10422	Vinegar, red wine	Spices and Herbs	0.45 mg	2%	USDA_SR
10423	McDONALD'S, Fruit 'n Yogurt Parfait	Fast Foods	0.45 mg	2%	USDA_SR
10424	Fish, salmon, pink, cooked, dry heat	Finfish and Shellfish Products	0.45 mg	2%	USDA_SR
10425	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled	Poultry Products	0.45 mg	2%	USDA_SR
10426	Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat only, cooked	Poultry Products	0.45 mg	2%	USDA_SR
10427	Drumstick pods, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.45 mg	2%	USDA_SR
10428	Corn, sweet, yellow, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.45 mg	2%	USDA_SR
10429	Potatoes, yellow fleshed, roasted, salt added in processing, frozen, unprepared	Vegetables and Vegetable Products	0.45 mg	2%	USDA_SR
10430	Drumstick pods, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.45 mg	2%	USDA_SR
10431	Corn, sweet, yellow, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.45 mg	2%	USDA_SR
10432	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Baked Products	0.45 mg	2%	USDA_SR
10433	Soup, wonton (won ton), canned, ready-to-serve	Soups, Sauces and Gravies	0.45 mg	2%	CNF
10434	Chicken, broiler, breast, skinless, boneless, meat, grilled	Poultry Products	0.45 mg	2%	CNF
10435	Chicken, broiler, breast, meat, cooked, rotisserie, with seasoning	Poultry Products	0.45 mg	2%	CNF
10436	Drumstick (horseradish-tree), pods, boiled, drained, with salt	Vegetables and Vegetable Products	0.45 mg	2%	CNF
10437	Vinegar, red wine	Spices and Herbs	0.45 mg	2%	CNF
10438	Game meat, native, beluga, muktuk, raw	Lamb, Veal and Game	0.45 mg	2%	CNF
10439	Pie, apple, commercial, 2 crust	Baked Products	0.45 mg	2%	CNF
10440	Fish, whitefish, lake, native, raw	Finfish and Shellfish Products	0.45 mg	2%	CNF
10441	Fish, salmon, pink (humpback), baked or broiled	Finfish and Shellfish Products	0.45 mg	2%	CNF
10442	Fish, swordfish, baked or broiled	Finfish and Shellfish Products	0.45 mg	2%	CNF
10443	Fish, pike, northern, native, cooked	Finfish and Shellfish Products	0.45 mg	2%	CNF
10444	Drumstick (horseradish-tree), pods, boiled, drained	Vegetables and Vegetable Products	0.45 mg	2%	CNF
10445	Corn, sweet, yellow, on or off the cob, boiled, drained	Vegetables and Vegetable Products	0.45 mg	2%	CNF
10446	Soup, tomato, canned, condensed, water added	Soups, Sauces and Gravies	0.45 mg	2%	CNF
10447	Juice, prune, shelf-stable	Fruits and Fruit Juices	0.44 mg	2%	USDA_FF
10448	Asparagus, green, raw	Vegetables and Vegetable Products	0.44 mg	2%	USDA_FF
10449	SILK Unsweetened, soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10450	SILK Plus Fiber, soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR

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Foods high in Iron

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