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 10851–10900 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10851	Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
10852	Pork, cured, bacon, unprepared	Pork Products	0.38 mg	2%	USDA_SR
10853	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Sweets	0.38 mg	2%	USDA_SR
10854	Nance, frozen, unsweetened	Fruits and Fruit Juices	0.38 mg	2%	USDA_SR
10855	Guava nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	0.38 mg	2%	USDA_SR
10856	Desserts, flan, caramel custard, prepared-from-recipe	Sweets	0.38 mg	2%	USDA_SR
10857	Fish, trout, brook, raw	Finfish and Shellfish Products	0.38 mg	2%	CNF
10858	Sauce, peanut (made from coconut, water, sugar, peanuts)	Soups, Sauces and Gravies	0.38 mg	2%	CNF
10859	Waxgourd (Chinese perserving melon), boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%	CNF
10860	Corn, sweet, canned, cream style, unsalted	Vegetables and Vegetable Products	0.38 mg	2%	CNF
10861	Cabbage, savoy, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%	CNF
10862	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%	CNF
10863	Dessert, flan, caramel custard, homemade	Sweets	0.38 mg	2%	CNF
10864	Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared	Sweets	0.38 mg	2%	CNF
10865	Fast foods, entree, salad, vegetable, no dressing, with shrimp	Fast Foods	0.38 mg	2%	CNF
10866	Grains, couscous, cooked	Cereals, Grains and Pasta	0.38 mg	2%	CNF
10867	Cake, Boston cream pie, commercial	Baked Products	0.38 mg	2%	CNF
10868	Mollusks, scallop, mixed species, raw	Finfish and Shellfish Products	0.38 mg	2%	CNF
10869	Fish, trout, rainbow, wild, baked or broiled	Finfish and Shellfish Products	0.38 mg	2%	CNF
10870	Fish, cod (scrod), atlantic, raw	Finfish and Shellfish Products	0.38 mg	2%	CNF
10871	Fish, swordfish, raw	Finfish and Shellfish Products	0.38 mg	2%	CNF
10872	Alcohol, table wine, rosé (11.5% alcohol by volume)	Beverages	0.38 mg	2%	CNF
10873	Potato, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.38 mg	2%	CNF
10874	Corn, sweet, canned, cream style	Vegetables and Vegetable Products	0.38 mg	2%	CNF
10875	Waxgourd (Chinese perserving melon), boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%	CNF
10876	Cabbage, savoy, boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%	CNF
10877	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%	CNF
10878	Pineapple, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.38 mg	2%	CNF
10879	Pineapple, canned heavy syrup pack, solids and liquid	Fruits and fruit juices	0.38 mg	2%	CNF
10880	Apricot nectar, canned	Fruits and fruit juices	0.38 mg	2%	CNF
10881	Soup, minestrone, canned, condensed, water added	Soups, Sauces and Gravies	0.38 mg	2%	CNF
10882	Cheese, ricotta, with whole milk	Dairy and Egg Products	0.38 mg	2%	CNF
10883	Cheese, cream	Dairy and Egg Products	0.38 mg	2%	CNF
10884	Potatoes, gold, without skin, raw	Vegetables and Vegetable Products	0.37 mg	2%	USDA_FF
10885	Fish, croaker, Atlantic, raw	Finfish and Shellfish Products	0.37 mg	2%	USDA_SR
10886	Fish, whitefish, mixed species, raw	Finfish and Shellfish Products	0.37 mg	2%	USDA_SR
10887	Fish, sea bass, mixed species, cooked, dry heat	Finfish and Shellfish Products	0.37 mg	2%	USDA_SR
10888	Babyfood, vegetables, carrots, strained	Baby Foods	0.37 mg	2%	USDA_SR
10889	Babyfood, dinner, vegetables and turkey, strained	Baby Foods	0.37 mg	2%	USDA_SR
10890	Fast foods, sundae, hot fudge	Fast Foods	0.37 mg	2%	USDA_SR
10891	Alcoholic beverage, wine, table, all	Beverages	0.37 mg	2%	USDA_SR
10892	Figs, raw	Fruits and Fruit Juices	0.37 mg	2%	USDA_SR
10893	Soup, chicken gumbo, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.37 mg	2%	USDA_SR
10894	Chicken, skin (drumsticks and thighs), raw	Poultry Products	0.37 mg	2%	USDA_SR
10895	Babyfood, vegetables, sweet potatoes strained	Baby Foods	0.37 mg	2%	USDA_SR
10896	Crustaceans, crab, dungeness, raw	Finfish and Shellfish Products	0.37 mg	2%	USDA_SR
10897	Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw	Poultry Products	0.37 mg	2%	USDA_SR
10898	Sugar, turbinado	Sweets	0.37 mg	2%	USDA_SR
10899	Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.37 mg	2%	USDA_SR
10900	Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.37 mg	2%	USDA_SR

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Foods high in Iron

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