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 10451–10500 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10451	SILK Plus for Bone Health, soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10452	SILK Plus Omega-3 DHA, soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10453	SILK Vanilla, soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10454	SILK Plain, soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10455	Vitasoy USA, Vitasoy Organic Classic Original Soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10456	Strawberry-flavor beverage mix, powder	Beverages	0.44 mg	2%	USDA_SR
10457	Soup, vegetarian vegetable, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.44 mg	2%	USDA_SR
10458	SILK Mocha, soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10459	SILK Chai, soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10460	SILK Very Vanilla, soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10461	SILK Light Vanilla, soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10462	SILK Light Plain, soymilk	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10463	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.44 mg	2%	USDA_SR
10464	Fish, mackerel, spanish, raw	Finfish and Shellfish Products	0.44 mg	2%	USDA_SR
10465	Cheese, edam	Dairy and Egg Products	0.44 mg	2%	USDA_SR
10466	Soup, beef noodle, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.44 mg	2%	USDA_SR
10467	Babyfood, fruit, papaya and applesauce with tapioca, strained	Baby Foods	0.44 mg	2%	USDA_SR
10468	Cheese, ricotta, part skim milk	Dairy and Egg Products	0.44 mg	2%	USDA_SR
10469	Cheese, mozzarella, whole milk	Dairy and Egg Products	0.44 mg	2%	USDA_SR
10470	Squash, winter, all varieties, cooked, baked, without salt	Vegetables and Vegetable Products	0.44 mg	2%	USDA_SR
10471	Squash, winter, all varieties, cooked, baked, with salt	Vegetables and Vegetable Products	0.44 mg	2%	USDA_SR
10472	Mushrooms, shiitake, cooked, with salt	Vegetables and Vegetable Products	0.44 mg	2%	USDA_SR
10473	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.44 mg	2%	USDA_SR
10474	Squash, summer, crookneck and straightneck, raw	Vegetables and Vegetable Products	0.44 mg	2%	USDA_SR
10475	Rutabagas, raw	Vegetables and Vegetable Products	0.44 mg	2%	USDA_SR
10476	Mushrooms, shiitake, cooked, without salt	Vegetables and Vegetable Products	0.44 mg	2%	USDA_SR
10477	Mountain yam, hawaii, raw	Vegetables and Vegetable Products	0.44 mg	2%	USDA_SR
10478	Pork, cured, salt pork, raw	Pork Products	0.44 mg	2%	USDA_SR
10479	Sweet Potatoes, french fried, crosscut, frozen, unprepared	Vegetables and Vegetable Products	0.44 mg	2%	USDA_SR
10480	Canadian bacon, unprepared	Pork Products	0.44 mg	2%	USDA_SR
10481	Soup, tomato, canned, condensed, reduced sodium, 2% M.F. milk added	Soups, Sauces and Gravies	0.44 mg	2%	CNF
10482	Soup, tomato, canned, condensed, reduced sodium, water added	Soups, Sauces and Gravies	0.44 mg	2%	CNF
10483	Sausage, smoked, with cheddar cheese, pre-cooked, reheated	Sausages and Luncheon meats	0.44 mg	2%	CNF
10484	Sweet potato, french-fried, cross cut, frozen, unprepared	Vegetables and Vegetable Products	0.44 mg	2%	CNF
10485	Soup, chicken noodle, homemade	Soups, Sauces and Gravies	0.44 mg	2%	CNF
10486	Plant-based beverage, soy, enriched, with Omega-3 fatty acids added	Beverages	0.44 mg	2%	CNF
10487	Squash, winter, all varieties, baked, with salt	Vegetables and Vegetable Products	0.44 mg	2%	CNF
10488	Plant-based beverage, soy, enriched, all flavours, low fat	Beverages	0.44 mg	2%	CNF
10489	Fish, sauger (yellow walleye), raw	Finfish and Shellfish Products	0.44 mg	2%	CNF
10490	Fish, mackerel, spanish (atlantic), raw	Finfish and Shellfish Products	0.44 mg	2%	CNF
10491	Strawberry flavour mix, powder	Beverages	0.44 mg	2%	CNF
10492	Rutabaga (swede), raw	Vegetables and Vegetable Products	0.44 mg	2%	CNF
10493	Carrot, frozen, unprepared	Vegetables and Vegetable Products	0.44 mg	2%	CNF
10494	Squash, winter, all varieties, baked	Vegetables and Vegetable Products	0.44 mg	2%	CNF
10495	Squash, summer, crookneck, raw	Vegetables and Vegetable Products	0.44 mg	2%	CNF
10496	Mushroom, shiitake, cooked	Vegetables and Vegetable Products	0.44 mg	2%	CNF
10497	Pork, cured, salt pork, raw	Pork Products	0.44 mg	2%	CNF
10498	Soup, beef noodle, canned, condensed, water added	Soups, Sauces and Gravies	0.44 mg	2%	CNF
10499	Turkey, broiler, meat only, raw	Poultry Products	0.44 mg	2%	CNF
10500	Turkey, all classes, skin and separable fat only, roasted	Poultry Products	0.44 mg	2%	CNF

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Foods high in Iron

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