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 10951–11000 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
10951	Soup, beef mushroom, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.36 mg	2%	USDA_SR
10952	Ice cream sundae cone	Dairy and Egg Products	0.36 mg	2%	USDA_SR
10953	Dressing, honey mustard, fat-free	Fats and Oils	0.36 mg	2%	USDA_SR
10954	Cheese spread, American or Cheddar cheese base, reduced fat	Dairy and Egg Products	0.36 mg	2%	USDA_SR
10955	Squash, summer, all varieties, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
10956	Drumstick pods, raw	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
10957	Beets, harvard, canned, solids and liquids	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
10958	Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
10959	Ice creams, BREYERS, No Sugar Added, Vanilla Fudge Twirl	Sweets	0.36 mg	2%	USDA_SR
10960	Squash, summer, all varieties, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
10961	Fish, halibut, cooked, with skin (Alaska Native)	American Indian/Alaska Native Foods	0.36 mg	2%	USDA_SR
10962	Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
10963	Peaches, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
10964	Passion-fruit juice, yellow, raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
10965	Puddings, vanilla, ready-to-eat, fat free	Sweets	0.36 mg	2%	USDA_SR
10966	Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
10967	Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
10968	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
10969	Guanabana nectar, canned	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
10970	Mango nectar, canned	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
10971	Babyfood, vegetables, jarred, sweet potato, all stages	Babyfoods	0.36 mg	2%	CNF
10972	Soup, tomato and red pepper, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.36 mg	2%	CNF
10973	Soup, clam chowder, New England, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.36 mg	2%	CNF
10974	Salad dressing, honey mustard, fat free	Fats and Oils	0.36 mg	2%	CNF
10975	Squash, summer, all varieties, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	CNF
10976	Gourd, dishcloth (towelgourd), boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	CNF
10977	Corn, sweet, canned, brine pack, solids and liquid, unsalted	Vegetables and Vegetable Products	0.36 mg	2%	CNF
10978	Mango, nectar, canned	Fruits and fruit juices	0.36 mg	2%	CNF
10979	Dessert, pudding, vanilla, ready-to-eat, fat free	Sweets	0.36 mg	2%	CNF
10980	Sausage, smoked, with cheddar cheese, pre-cooked	Sausages and Luncheon meats	0.36 mg	2%	CNF
10981	Fish, trout, rainbow, farmed, baked or broiled	Finfish and Shellfish Products	0.36 mg	2%	CNF
10982	Fish, pout, ocean, baked or broiled	Finfish and Shellfish Products	0.36 mg	2%	CNF
10983	Fish, turbot, european, raw	Finfish and Shellfish Products	0.36 mg	2%	CNF
10984	Fish, rockfish, pacific ocean perch, mixed species, baked or broiled	Finfish and Shellfish Products	0.36 mg	2%	CNF
10985	Coffee, instant, with sugar, French flavour, powder	Beverages	0.36 mg	2%	CNF
10986	Beets, harvard, canned, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%	CNF
10987	Squash, summer, all varieties, boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%	CNF
10988	Drumstick (horseradish-tree), pods, raw	Vegetables and Vegetable Products	0.36 mg	2%	CNF
10989	Gourd, dishcloth (towelgourd), boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%	CNF
10990	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	0.36 mg	2%	CNF
10991	Corn, sweet, canned, brine pack, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%	CNF
10992	Peach, canned halves or slices, light syrup pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%	CNF
10993	Grape juice, frozen concentrate, sugar and vitamin C added, undiluted	Fruits and fruit juices	0.36 mg	2%	CNF
10994	Grape, red or green (European type, such as Thompson seedless), adherent skin, raw	Fruits and fruit juices	0.36 mg	2%	CNF
10995	Cherry, sweet, canned, light syrup pack	Fruits and fruit juices	0.36 mg	2%	CNF
10996	Passion fruit juice, yellow, raw	Fruits and fruit juices	0.36 mg	2%	CNF
10997	Grapefruit juice, canned, sweetened	Fruits and fruit juices	0.36 mg	2%	CNF
10998	Crabapple, raw	Fruits and fruit juices	0.36 mg	2%	CNF
10999	Cherry, sweet, canned, water pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%	CNF
11000	Cherry, sweet, raw	Fruits and fruit juices	0.36 mg	2%	CNF

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Foods high in Iron

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