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 10801–10850 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10801	Grains, rice, white, steamed, Chinese restaurant	Cereals, Grains and Pasta	0.39 mg	2%	CNF
10802	Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved	Vegetables and Vegetable Products	0.39 mg	2%	CNF
10803	Juice, tomato, canned, no salt added	Vegetables and Vegetable Products	0.39 mg	2%	CNF
10804	Jam type spread, Double Fruit, apricot	Sweets	0.39 mg	2%	CNF
10805	Deli-meat, honey ham, smoked, extra lean, sliced	Sausages and Luncheon meats	0.39 mg	2%	CNF
10806	Cheese, processed product, cheddar, slices, low sodium	Dairy and Egg Products	0.39 mg	2%	CNF
10807	Fish, salmon, coho, farmed, baked or broiled	Finfish and Shellfish Products	0.39 mg	2%	CNF
10808	Fish, whitefish, lake, native, baked	Finfish and Shellfish Products	0.39 mg	2%	CNF
10809	Crustaceans, crab, alaska king, imitation (seafood surimi)	Finfish and Shellfish Products	0.39 mg	2%	CNF
10810	Hot chocolate, with aspartame, mix, powder, prepared with water	Beverages	0.39 mg	2%	CNF
10811	Alcohol, cocktail, whisky sour mix, powder	Beverages	0.39 mg	2%	CNF
10812	Juice, tomato, canned	Vegetables and Vegetable Products	0.39 mg	2%	CNF
10813	Pork, cured, fat, unheated	Pork Products	0.39 mg	2%	CNF
10814	Pineapple, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.39 mg	2%	CNF
10815	Blueberry, frozen, sweetened	Fruits and fruit juices	0.39 mg	2%	CNF
10816	Apricot, canned halves with skin, light syrup pack, solids and liquid	Fruits and fruit juices	0.39 mg	2%	CNF
10817	Apricot, raw	Fruits and fruit juices	0.39 mg	2%	CNF
10818	Cheese fondue	Dairy and Egg Products	0.39 mg	2%	CNF
10819	Corn, sweet, yellow and white kernels, fresh, raw	Vegetables and Vegetable Products	0.39 mg	2%	USDA_FF
10820	Potatoes, russet, without skin, raw	Vegetables and Vegetable Products	0.38 mg	2%	USDA_FF
10821	Pork, belly, with skin, raw	Pork Products	0.38 mg	2%	USDA_FF
10822	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.38 mg	2%	USDA_FF
10823	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.38 mg	2%	USDA_FF
10824	Fish, trout, brook, raw, New York State	Finfish and Shellfish Products	0.38 mg	2%	USDA_SR
10825	Fish, trout, rainbow, wild, cooked, dry heat	Finfish and Shellfish Products	0.38 mg	2%	USDA_SR
10826	Fish, salmon, pink, raw	Finfish and Shellfish Products	0.38 mg	2%	USDA_SR
10827	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Baked Products	0.38 mg	2%	USDA_SR
10828	Mollusks, scallop, mixed species, raw	Finfish and Shellfish Products	0.38 mg	2%	USDA_SR
10829	Fish, swordfish, raw	Finfish and Shellfish Products	0.38 mg	2%	USDA_SR
10830	Beef, New Zealand, imported, subcutaneous fat, raw	Beef Products	0.38 mg	2%	USDA_SR
10831	Soup, minestrone, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.38 mg	2%	USDA_SR
10832	Cake, boston cream pie, commercially prepared	Baked Products	0.38 mg	2%	USDA_SR
10833	Babyfood, dinner, apples and chicken, strained	Baby Foods	0.38 mg	2%	USDA_SR
10834	Fish, cod, Atlantic, raw	Finfish and Shellfish Products	0.38 mg	2%	USDA_SR
10835	Sauce, peanut, made from coconut, water, sugar, peanuts	Soups, Sauces, and Gravies	0.38 mg	2%	USDA_SR
10836	Babyfood, juice, orange and apricot	Baby Foods	0.38 mg	2%	USDA_SR
10837	Frozen novelties, KLONDIKE, SLIM-A-BEAR Vanilla Sandwich	Sweets	0.38 mg	2%	USDA_SR
10838	Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
10839	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
10840	Potatoes, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
10841	Cabbage, savoy, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
10842	Pineapple, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.38 mg	2%	USDA_SR
10843	Pineapple, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.38 mg	2%	USDA_SR
10844	Restaurant, family style, fish fillet, battered or breaded, fried	Restaurant Foods	0.38 mg	2%	USDA_SR
10845	Couscous, cooked	Cereal Grains and Pasta	0.38 mg	2%	USDA_SR
10846	Corn, sweet, white, canned, cream style, no salt added	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
10847	Corn, sweet, yellow, canned, cream style, no salt added	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
10848	Corn, sweet, yellow, canned, cream style, regular pack	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
10849	Cabbage, savoy, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
10850	Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR

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Foods high in Iron

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