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 10551–10600 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10551	Turkey, all classes, meat only, raw	Poultry Products	0.43 mg	2%	CNF
10552	Cheese, port-salut	Dairy and Egg Products	0.43 mg	2%	CNF
10553	Cheese, brick	Dairy and Egg Products	0.43 mg	2%	CNF
10554	Beets, raw	Vegetables and Vegetable Products	0.43 mg	2%	USDA_FF
10555	Pork, chop, center cut, raw	Pork Products	0.42 mg	2%	USDA_FF
10556	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.42 mg	2%	USDA_FF
10557	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.42 mg	2%	USDA_FF
10558	Fish, whiting, mixed species, cooked, dry heat	Finfish and Shellfish Products	0.42 mg	2%	USDA_SR
10559	Strudel, apple	Baked Products	0.42 mg	2%	USDA_SR
10560	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.42 mg	2%	USDA_SR
10561	Horseradish, prepared	Spices and Herbs	0.42 mg	2%	USDA_SR
10562	Cheese, low fat, cheddar or colby	Dairy and Egg Products	0.42 mg	2%	USDA_SR
10563	Turkey breast, sliced, prepackaged	Sausages and Luncheon Meats	0.42 mg	2%	USDA_SR
10564	Soymilk, original and vanilla, with added calcium, vitamins A and D	Legumes and Legume Products	0.42 mg	2%	USDA_SR
10565	Yogurt, chocolate, nonfat milk, fortified with vitamin D	Dairy and Egg Products	0.42 mg	2%	USDA_SR
10566	Yogurt, chocolate, nonfat milk	Dairy and Egg Products	0.42 mg	2%	USDA_SR
10567	Milk, chocolate beverage, hot cocoa, homemade	Dairy and Egg Products	0.42 mg	2%	USDA_SR
10568	Soup, cream of shrimp, canned, condensed	Soups, Sauces, and Gravies	0.42 mg	2%	USDA_SR
10569	Babyfood, juice, orange and pineapple	Baby Foods	0.42 mg	2%	USDA_SR
10570	Cheese, pasteurized process, pimento	Dairy and Egg Products	0.42 mg	2%	USDA_SR
10571	BURGER KING, Vanilla Shake	Fast Foods	0.42 mg	2%	USDA_SR
10572	Celery, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
10573	Cauliflower, raw	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
10574	Honey	Sweets	0.42 mg	2%	USDA_SR
10575	Corn, sweet, yellow, canned, vacuum pack, no salt added	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
10576	Celery, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
10577	Corn, sweet, yellow, canned, vacuum pack, regular pack	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
10578	Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, raw	Pork Products	0.42 mg	2%	USDA_SR
10579	Candies, ROLO Caramels in Milk Chocolate	Sweets	0.42 mg	2%	USDA_SR
10580	Corn, sweet, white, canned, vacuum pack, no salt added	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
10581	Corn, sweet, white, canned, vacuum pack, regular pack	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
10582	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
10583	Bacon, pre-sliced, reduced/low sodium, unprepared	Pork Products	0.42 mg	2%	USDA_SR
10584	Pork, fresh, variety meats and by-products, jowl, raw	Pork Products	0.42 mg	2%	USDA_SR
10585	Restaurant, Chinese, vegetable chow mein, without meat or noodles	Restaurant Foods	0.42 mg	2%	USDA_SR
10586	Cherry juice, tart	Fruits and Fruit Juices	0.42 mg	2%	USDA_SR
10587	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Fruits and Fruit Juices	0.42 mg	2%	USDA_SR
10588	Raspberries, canned, red, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.42 mg	2%	USDA_SR
10589	Tomato and vegetable juice, low sodium	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
10590	Soup, cream, mushroom, ready-to-serve	Soups, Sauces and Gravies	0.42 mg	2%	CNF
10591	Soup, cream, celery, canned, condensed, reduced fat	Soups, Sauces and Gravies	0.42 mg	2%	CNF
10592	Chinese dish, chow mein, vegetable, without meat or noodles, restaurant prepared	Mixed Dishes	0.42 mg	2%	CNF
10593	Pork, cured, bacon, reduced sodium, raw	Pork Products	0.42 mg	2%	CNF
10594	Cheese, processed product, cheddar, loaf	Dairy and Egg Products	0.42 mg	2%	CNF
10595	Plant-based beverage, soy, enriched, all flavours	Beverages	0.42 mg	2%	CNF
10596	Corn, sweet, canned, vacuum pack, niblets, unsalted	Vegetables and Vegetable Products	0.42 mg	2%	CNF
10597	Juice, tomato and vegetable, low sodium	Vegetables and Vegetable Products	0.42 mg	2%	CNF
10598	Horseradish, prepared	Spices and Herbs	0.42 mg	2%	CNF
10599	Grains, rice, brown, long-grain, cooked	Cereals, Grains and Pasta	0.42 mg	2%	CNF
10600	Sweets, honey, strained or extracted	Sweets	0.42 mg	2%	CNF

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Foods high in Iron

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