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 10651–10700 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10651	Plums, dried (prunes), stewed, without added sugar	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
10652	Candies, fudge, vanilla with nuts	Sweets	0.41 mg	2%	USDA_SR
10653	Mushroom, shiitake, raw	Vegetables and Vegetable Products	0.41 mg	2%	CNF
10654	Taro shoots, cooked, with salt	Vegetables and Vegetable Products	0.41 mg	2%	CNF
10655	Potato, flesh, cooked in skin, microwaved, with salt	Vegetables and Vegetable Products	0.41 mg	2%	CNF
10656	Cauliflower, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.41 mg	2%	CNF
10657	Salad dressing, honey mustard, calorie-reduced	Fats and Oils	0.41 mg	2%	CNF
10658	Cheese, muenster, low fat	Dairy and Egg Products	0.41 mg	2%	CNF
10659	Soup, cream, mushroom, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.41 mg	2%	CNF
10660	Candies, fudge, vanilla, with nuts, homemade	Sweets	0.41 mg	2%	CNF
10661	Fish, spot, baked or broiled	Finfish and Shellfish Products	0.41 mg	2%	CNF
10662	Fish, monkfish (goosefish, anglerfish), baked or broiled	Finfish and Shellfish Products	0.41 mg	2%	CNF
10663	Fish, milkfish (awa), baked or broiled	Finfish and Shellfish Products	0.41 mg	2%	CNF
10664	Fish, lingcod, baked or broiled	Finfish and Shellfish Products	0.41 mg	2%	CNF
10665	Corn, sweet, white, frozen, kernels off cob, unprepared	Vegetables and Vegetable Products	0.41 mg	2%	CNF
10666	Beets, pickled, canned, solids and liquid	Vegetables and Vegetable Products	0.41 mg	2%	CNF
10667	Potato, flesh, cooked in skin, microwaved	Vegetables and Vegetable Products	0.41 mg	2%	CNF
10668	Lettuce, iceberg	Vegetables and Vegetable Products	0.41 mg	2%	CNF
10669	Taro shoots, cooked	Vegetables and Vegetable Products	0.41 mg	2%	CNF
10670	Cauliflower, frozen, boiled, drained	Vegetables and Vegetable Products	0.41 mg	2%	CNF
10671	Pork, cured, bacon, raw	Pork Products	0.41 mg	2%	CNF
10672	Strawberry, raw	Fruits and fruit juices	0.41 mg	2%	CNF
10673	Prune, dried, cooked, no added sugar	Fruits and fruit juices	0.41 mg	2%	CNF
10674	Prune, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.41 mg	2%	CNF
10675	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	0.41 mg	2%	CNF
10676	Soup, chicken vegetable (includes gumbo), ready-to-serve	Soups, Sauces and Gravies	0.41 mg	2%	CNF
10677	Turkey, tom, meat and skin, raw	Poultry Products	0.41 mg	2%	CNF
10678	Cheese, muenster	Dairy and Egg Products	0.41 mg	2%	CNF
10679	Fish, salmon, sockeye, wild caught, raw	Finfish and Shellfish Products	0.40 mg	2%	USDA_FF
10680	Lettuce, leaf, red, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_FF
10681	Radicchio, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_FF
10682	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Legumes and Legume Products	0.40 mg	2%	USDA_SR
10683	Pie, coconut cream, prepared from mix, no-bake type	Baked Products	0.40 mg	2%	USDA_SR
10684	Beverages, Wine, non-alcoholic	Beverages	0.40 mg	2%	USDA_SR
10685	Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	0.40 mg	2%	USDA_SR
10686	Salad dressing, italian dressing, fat-free	Fats and Oils	0.40 mg	2%	USDA_SR
10687	Babyfood, vegetable, butternut squash and corn	Baby Foods	0.40 mg	2%	USDA_SR
10688	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.40 mg	2%	USDA_SR
10689	Soup, vegetable with beef broth, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.40 mg	2%	USDA_SR
10690	Babyfood, dinner, turkey, rice, and vegetables, toddler	Baby Foods	0.40 mg	2%	USDA_SR
10691	Babyfood, green beans, dices, toddler	Baby Foods	0.40 mg	2%	USDA_SR
10692	Cheese substitute, mozzarella	Dairy and Egg Products	0.40 mg	2%	USDA_SR
10693	Fish, cisco, raw	Finfish and Shellfish Products	0.40 mg	2%	USDA_SR
10694	Sauce, chili, peppers, hot, immature green, canned	Soups, Sauces, and Gravies	0.40 mg	2%	USDA_SR
10695	Babyfood, prunes, without vitamin c, strained	Baby Foods	0.40 mg	2%	USDA_SR
10696	Soup, mushroom barley, canned, condensed	Soups, Sauces, and Gravies	0.40 mg	2%	USDA_SR
10697	Babyfood, fruit, apple and blueberry, junior	Baby Foods	0.40 mg	2%	USDA_SR
10698	Cabbage, savoy, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10699	Waxgourd, (chinese preserving melon), raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10700	Pineapple, frozen, chunks, sweetened	Fruits and Fruit Juices	0.40 mg	2%	USDA_SR

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Foods high in Iron

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