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 10501–10550 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10501	Cheese, mozzarella, (52% water, 22.5% M.F.)	Dairy and Egg Products	0.44 mg	2%	CNF
10502	Cheese, ricotta, with partly skimmed milk	Dairy and Egg Products	0.44 mg	2%	CNF
10503	Cheese, edam	Dairy and Egg Products	0.44 mg	2%	CNF
10504	Cabbage, bok choy, raw	Vegetables and Vegetable Products	0.44 mg	2%	USDA_FF
10505	Ketchup, restaurant	Vegetables and Vegetable Products	0.43 mg	2%	USDA_FF
10506	Carrots, frozen, unprepared	Vegetables and Vegetable Products	0.43 mg	2%	USDA_FF
10507	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.43 mg	2%	USDA_FF
10508	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.43 mg	2%	USDA_SR
10509	Fish, salmon, sockeye, raw	Finfish and Shellfish Products	0.43 mg	2%	USDA_SR
10510	Babyfood, dinner, beef noodle, junior	Baby Foods	0.43 mg	2%	USDA_SR
10511	Soup, oyster stew, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.43 mg	2%	USDA_SR
10512	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Legumes and Legume Products	0.43 mg	2%	USDA_SR
10513	Cheese, brick	Dairy and Egg Products	0.43 mg	2%	USDA_SR
10514	Crustaceans, crab, dungeness, cooked, moist heat	Finfish and Shellfish Products	0.43 mg	2%	USDA_SR
10515	Boysenberries, canned, heavy syrup	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
10516	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
10517	Apples, dehydrated (low moisture), sulfured, stewed	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
10518	Soup, beef broth bouillon and consomme, canned, condensed	Soups, Sauces, and Gravies	0.43 mg	2%	USDA_SR
10519	Chicken, broiler or fryers, breast, skinless, boneless, meat only, with added solution, cooked, grilled	Poultry Products	0.43 mg	2%	USDA_SR
10520	Chicken, broiler or fryers, breast, skinless, boneless, meat only, with added solution, cooked, braised	Poultry Products	0.43 mg	2%	USDA_SR
10521	Turkey, retail parts, breast, meat and skin, with added solution, raw	Poultry Products	0.43 mg	2%	USDA_SR
10522	Cheese, port de salut	Dairy and Egg Products	0.43 mg	2%	USDA_SR
10523	Peppers, sweet, red, raw	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
10524	Beans, mung, mature seeds, sprouted, canned, drained solids	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
10525	Celeriac, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
10526	Celeriac, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
10527	Cheese, pasteurized process, American, low fat	Dairy and Egg Products	0.43 mg	2%	USDA_SR
10528	APPLEBEE'S, mozzarella sticks	Restaurant Foods	0.43 mg	2%	USDA_SR
10529	Mountain yam, hawaii, cooked, steamed, with salt	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
10530	Mountain yam, hawaii, cooked, steamed, without salt	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
10531	Balsam-pear (bitter gourd), pods, raw	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
10532	Durian, raw or frozen	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
10533	Blueberries, canned, light syrup, drained	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
10534	Maraschino cherries, canned, drained	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
10535	Babyfood, fruit, jarred, banana and other fruit	Babyfoods	0.43 mg	2%	CNF
10536	Soy sauce (made with hydrolyzed vegetable protein), reduced sodium	Legumes and Legume Products	0.43 mg	2%	CNF
10537	Celeriac, boiled, drained, with salt	Vegetables and Vegetable Products	0.43 mg	2%	CNF
10538	Cheese, processed product, swiss, slices, low fat	Dairy and Egg Products	0.43 mg	2%	CNF
10539	Candied, maraschino cherries, jar, drained	Sweets	0.43 mg	2%	CNF
10540	Durian, raw or frozen	Fruits and fruit juices	0.43 mg	2%	CNF
10541	Crustaceans, crab, dungeness, boiled or steamed	Finfish and Shellfish Products	0.43 mg	2%	CNF
10542	Pepper, sweet, red, raw	Vegetables and Vegetable Products	0.43 mg	2%	CNF
10543	Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained	Vegetables and Vegetable Products	0.43 mg	2%	CNF
10544	Celeriac, boiled, drained	Vegetables and Vegetable Products	0.43 mg	2%	CNF
10545	Balsam-pear (bitter gourd, bitter melon), pods, raw	Vegetables and Vegetable Products	0.43 mg	2%	CNF
10546	Pork, cured, back bacon (cornmeal, peameal), uncooked	Pork Products	0.43 mg	2%	CNF
10547	Boysenberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.43 mg	2%	CNF
10548	Apricot, canned whole no skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.43 mg	2%	CNF
10549	Apple, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	0.43 mg	2%	CNF
10550	Turkey, hen, meat only, raw	Poultry Products	0.43 mg	2%	CNF

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Foods high in Iron

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