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 10751–10800 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10751	Candied foods, cherries	Sweets	0.40 mg	2%	CNF
10752	Candies, gumdrops (jujubes)	Sweets	0.40 mg	2%	CNF
10753	Pie, coconut cream, prepared from mix, no-bake type	Baked Products	0.40 mg	2%	CNF
10754	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10755	Pickles, cucumber, sour, low sodium	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10756	Pickles, cucumber, sour	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10757	Waxgourd (Chinese preserving melon), raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10758	Squash, summer, scallop, raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10759	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10760	Radish, oriental (daikon), raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10761	Kohlrabi, boiled, drained	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10762	Kohlrabi, raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10763	Cabbage, savoy, raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
10764	Pineapple, canned, water pack, solids and liquid	Fruits and fruit juices	0.40 mg	2%	CNF
10765	Pineapple, frozen chunks, sweetened	Fruits and fruit juices	0.40 mg	2%	CNF
10766	Grapefruit, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.40 mg	2%	CNF
10767	Soup, minestrone, dehydrated, water added	Soups, Sauces and Gravies	0.40 mg	2%	CNF
10768	Sauce, salsa, ready-to-serve	Soups, Sauces and Gravies	0.40 mg	2%	CNF
10769	Soup, mushroom barley, canned, condensed	Soups, Sauces and Gravies	0.40 mg	2%	CNF
10770	Sweet potatoes, orange flesh, without skin, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_FF
10771	Potatoes, red, without skin, raw	Vegetables and Vegetable Products	0.39 mg	2%	USDA_FF
10772	Beverages, cocoa mix, with aspartame, powder, prepared with water	Beverages	0.39 mg	2%	USDA_SR
10773	Ham, honey, smoked, cooked	Sausages and Luncheon Meats	0.39 mg	2%	USDA_SR
10774	Soup, turkey noodle, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.39 mg	2%	USDA_SR
10775	Crustaceans, crab, alaska king, imitation, made from surimi	Finfish and Shellfish Products	0.39 mg	2%	USDA_SR
10776	Blueberries, frozen, sweetened	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
10777	Apricots, canned, light syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
10778	Chicken breast, deli, rotisserie seasoned, sliced, prepackaged	Sausages and Luncheon Meats	0.39 mg	2%	USDA_SR
10779	Fish, salmon, coho, farmed, cooked, dry heat	Finfish and Shellfish Products	0.39 mg	2%	USDA_SR
10780	Babyfood, vegetables, carrots, junior	Baby Foods	0.39 mg	2%	USDA_SR
10781	Beverages, Whiskey sour mix, powder	Beverages	0.39 mg	2%	USDA_SR
10782	Babyfood, vegetables, sweet potatoes, junior	Baby Foods	0.39 mg	2%	USDA_SR
10783	Babyfood, dinner, vegetables and dumplings and beef, strained	Baby Foods	0.39 mg	2%	USDA_SR
10784	Sauce, duck, ready-to-serve	Soups, Sauces, and Gravies	0.39 mg	2%	USDA_SR
10785	Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
10786	Apricots, raw	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
10787	Babyfood, juice, apple and grape	Baby Foods	0.39 mg	2%	USDA_SR
10788	Milk substitutes, fluid, with lauric acid oil	Dairy and Egg Products	0.39 mg	2%	USDA_SR
10789	Sour cream, imitation, cultured	Dairy and Egg Products	0.39 mg	2%	USDA_SR
10790	Tomato juice, canned, without salt added	Vegetables and Vegetable Products	0.39 mg	2%	USDA_SR
10791	Tomato juice, canned, with salt added	Vegetables and Vegetable Products	0.39 mg	2%	USDA_SR
10792	Rice, white, steamed, Chinese restaurant	Cereal Grains and Pasta	0.39 mg	2%	USDA_SR
10793	Corn, yellow, whole kernel, frozen, microwaved	Vegetables and Vegetable Products	0.39 mg	2%	USDA_SR
10794	Pineapple, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
10795	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
10796	Cheese, pasteurized process, cheddar or American, low sodium	Dairy and Egg Products	0.39 mg	2%	USDA_SR
10797	Pork, cured, separable fat (from ham and arm picnic), unheated	Pork Products	0.39 mg	2%	USDA_SR
10798	Sauce, duck, ready-to-serve	Soups, Sauces and Gravies	0.39 mg	2%	CNF
10799	Soup, clam chowder, New England, ready-to-serve	Soups, Sauces and Gravies	0.39 mg	2%	CNF
10800	Salad, garden, with Italian dressing, homemade	Mixed Dishes	0.39 mg	2%	CNF

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Foods high in Iron

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