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 10701–10750 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10701	Babyfood, vegetable and brown rice, strained	Baby Foods	0.40 mg	2%	USDA_SR
10702	Cranberry, low bush or lingenberry, raw (Alaska Native)	American Indian/Alaska Native Foods	0.40 mg	2%	USDA_SR
10703	Pickles, cucumber, sour	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10704	Mushrooms, portabella, exposed to ultraviolet light, grilled	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10705	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10706	Kohlrabi, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10707	Squash, summer, scallop, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10708	Mushrooms, portabella, grilled	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10709	Pineapple, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.40 mg	2%	USDA_SR
10710	Alcoholic beverage, wine, light	Beverages	0.40 mg	2%	USDA_SR
10711	Alcoholic beverage, wine, cooking	Beverages	0.40 mg	2%	USDA_SR
10712	Jams and preserves, no sugar (with sodium saccharin), any flavor	Sweets	0.40 mg	2%	USDA_SR
10713	Fish, devilfish, meat (Alaska Native)	American Indian/Alaska Native Foods	0.40 mg	2%	USDA_SR
10714	Pickles, cucumber, sour, low sodium	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10715	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10716	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10717	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10718	Radishes, oriental, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10719	Mushrooms, brown, italian, or crimini, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10720	Kohlrabi, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10721	Kohlrabi, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10722	Babyfood, dessert, peach yogurt	Baby Foods	0.40 mg	2%	USDA_SR
10723	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	0.40 mg	2%	USDA_SR
10724	Salmonberries, raw (Alaska Native)	American Indian/Alaska Native Foods	0.40 mg	2%	USDA_SR
10725	Sweet Potato puffs, frozen, unprepared	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
10726	Puddings, chocolate, dry mix, instant, prepared with 2% milk	Sweets	0.40 mg	2%	USDA_SR
10727	Candies, gumdrops, starch jelly pieces	Sweets	0.40 mg	2%	USDA_SR
10728	Salad dressing, french dressing, reduced calorie	Fats and Oils	0.40 mg	2%	USDA_SR
10729	Soup, chicken noodle, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.40 mg	2%	CNF
10730	Sweet potato puff, frozen, unprepared	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10731	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10732	Kohlrabi, boiled, drained, with salt	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10733	Chokecherry, raw, pitted	Fruits and fruit juices	0.40 mg	2%	CNF
10734	Salmonberry, raw	Fruits and fruit juices	0.40 mg	2%	CNF
10735	Mushroom, portabella (portobello), grilled	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10736	Cloudberry (bakeapple), native	Fruits and fruit juices	0.40 mg	2%	CNF
10737	Black crowberry (curlewberry), native	Fruits and fruit juices	0.40 mg	2%	CNF
10738	Fish, devilfish, native, meat	Finfish and Shellfish Products	0.40 mg	2%	CNF
10739	Fish, inconnu, native, cooked	Finfish and Shellfish Products	0.40 mg	2%	CNF
10740	Fish, inconnu, native, raw	Finfish and Shellfish Products	0.40 mg	2%	CNF
10741	Game meat, native, ringed seal, blubber, aged, liquid	Lamb, Veal and Game	0.40 mg	2%	CNF
10742	Alcohol, table wine, light	Beverages	0.40 mg	2%	CNF
10743	Alcohol, wine, cooking	Beverages	0.40 mg	2%	CNF
10744	Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour	Sweets	0.40 mg	2%	CNF
10745	Salad dressing, french, calorie-reduced	Fats and Oils	0.40 mg	2%	CNF
10746	Sauce, chili, peppers, hot, chili, immature green, canned	Soups, Sauces and Gravies	0.40 mg	2%	CNF
10747	Salad dressing, italian, fat free	Fats and Oils	0.40 mg	2%	CNF
10748	Non-alcoholic, wine	Beverages	0.40 mg	2%	CNF
10749	Deli-meat, turkey breast, cooked, fat free, sliced	Sausages and Luncheon meats	0.40 mg	2%	CNF
10750	Mushroom, brown, Italian (crimini), raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF

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Foods high in Iron

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