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 10901–10950 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10901	Tangerines, (mandarin oranges), canned, light syrup pack	Fruits and Fruit Juices	0.37 mg	2%	USDA_SR
10902	Puddings, rice, dry mix, prepared with 2% milk	Sweets	0.37 mg	2%	USDA_SR
10903	Puddings, rice, dry mix, prepared with whole milk	Sweets	0.37 mg	2%	USDA_SR
10904	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.37 mg	2%	USDA_SR
10905	Squash, summer, zucchini, includes skin, raw	Vegetables and Vegetable Products	0.37 mg	2%	USDA_SR
10906	Peaches, frozen, sliced, sweetened	Fruits and Fruit Juices	0.37 mg	2%	USDA_SR
10907	Stew, pinto bean and hominy, badufsuki (Hopi)	American Indian/Alaska Native Foods	0.37 mg	2%	USDA_SR
10908	Syrups, corn, dark	Sweets	0.37 mg	2%	USDA_SR
10909	Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.37 mg	2%	USDA_SR
10910	Nance, canned, syrup, drained	Fruits and Fruit Juices	0.37 mg	2%	USDA_SR
10911	Blueberries, wild, raw (Alaska Native)	American Indian/Alaska Native Foods	0.37 mg	2%	USDA_SR
10912	Soup, cream, chicken, ready-to-serve	Soups, Sauces and Gravies	0.37 mg	2%	CNF
10913	Babyfood, mixed fruit with oatmeal cereal, all stages	Babyfoods	0.37 mg	2%	CNF
10914	Sweets, turbinado	Sweets	0.37 mg	2%	CNF
10915	Squash, summer, zucchini, boiled, drained, with salt	Vegetables and Vegetable Products	0.37 mg	2%	CNF
10916	Blueberry, wild, raw	Fruits and fruit juices	0.37 mg	2%	CNF
10917	Fast foods, dessert, sundae, hot fudge	Fast Foods	0.37 mg	2%	CNF
10918	Sweets, syrups, corn, dark	Sweets	0.37 mg	2%	CNF
10919	Crustaceans, crab, dungeness, raw	Finfish and Shellfish Products	0.37 mg	2%	CNF
10920	Fish, sea bass, mixed species, baked or broiled	Finfish and Shellfish Products	0.37 mg	2%	CNF
10921	Fish, croaker, atlantic, raw	Finfish and Shellfish Products	0.37 mg	2%	CNF
10922	Alcohol, table wine, all (11.5% alcohol by volume)	Beverages	0.37 mg	2%	CNF
10923	Squash, summer, zucchini, boiled, drained	Vegetables and Vegetable Products	0.37 mg	2%	CNF
10924	Squash, summer, zucchini, raw	Vegetables and Vegetable Products	0.37 mg	2%	CNF
10925	Squash, summer, crookneck, boiled, drained	Vegetables and Vegetable Products	0.37 mg	2%	CNF
10926	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.37 mg	2%	CNF
10927	Fig, raw	Fruits and fruit juices	0.37 mg	2%	CNF
10928	Peach, frozen sliced, sweetened	Fruits and fruit juices	0.37 mg	2%	CNF
10929	Soup, pea, green or split, dehydrated, water added	Soups, Sauces and Gravies	0.37 mg	2%	CNF
10930	Soup, vegetable with beef broth, canned, condensed, water added	Soups, Sauces and Gravies	0.37 mg	2%	CNF
10931	Soup, chicken gumbo, canned, condensed, water added	Soups, Sauces and Gravies	0.37 mg	2%	CNF
10932	Chicken, broiler, breast, skinless, boneless, meat, raw	Poultry Products	0.37 mg	2%	CNF
10933	Turkey, broiler, light meat and skin, roasted	Poultry Products	0.37 mg	2%	CNF
10934	Turkey, all classes, light meat and skin, roasted	Poultry Products	0.37 mg	2%	CNF
10935	Soy milk, sweetened, plain, refrigerated	Legumes and Legume Products	0.37 mg	2%	USDA_FF
10936	Peppers, bell, orange, raw	Vegetables and Vegetable Products	0.37 mg	2%	USDA_FF
10937	Fish, rockfish, Pacific, mixed species, cooked, dry heat	Finfish and Shellfish Products	0.36 mg	2%	USDA_SR
10938	Grapes, red or green (European type, such as Thompson seedless), raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
10939	Grapefruit juice, white, canned, sweetened	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
10940	Fish, pout, ocean, cooked, dry heat	Finfish and Shellfish Products	0.36 mg	2%	USDA_SR
10941	Cherries, sweet, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
10942	Cherries, sweet, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
10943	Fish, trout, rainbow, farmed, cooked, dry heat	Finfish and Shellfish Products	0.36 mg	2%	USDA_SR
10944	Fish, turbot, european, raw	Finfish and Shellfish Products	0.36 mg	2%	USDA_SR
10945	Babyfood, dinner, vegetables and turkey, junior	Baby Foods	0.36 mg	2%	USDA_SR
10946	Babyfood, dinner, macaroni and tomato and beef, junior	Baby Foods	0.36 mg	2%	USDA_SR
10947	McDONALD'S, Fruit 'n Yogurt Parfait (without granola)	Fast Foods	0.36 mg	2%	USDA_SR
10948	Crabapples, raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
10949	Cherries, sweet, raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
10950	Soup, chicken mushroom, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.36 mg	2%	USDA_SR

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Foods high in Iron

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