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 11001–11050 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11001	Soup, chicken vegetable, canned, condensed, water added	Soups, Sauces and Gravies	0.36 mg	2%	CNF
11002	Turkey, tom, light meat and skin, roasted	Poultry Products	0.36 mg	2%	CNF
11003	Turkey, hen, light meat only, roasted	Poultry Products	0.36 mg	2%	CNF
11004	Turkey, hen, light meat and skin, roasted	Poultry Products	0.36 mg	2%	CNF
11005	Turkey, broiler, light meat only, roasted	Poultry Products	0.36 mg	2%	CNF
11006	Turkey, all classes, light meat only, roasted	Poultry Products	0.36 mg	2%	CNF
11007	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	0.36 mg	2%	USDA_FF
11008	Chicken, breast, boneless, skinless, raw	Poultry Products	0.35 mg	2%	USDA_FF
11009	Chicken, breast, meat and skin, raw	Poultry Products	0.35 mg	2%	USDA_FF
11010	Peppers, bell, red, raw	Vegetables and Vegetable Products	0.35 mg	2%	USDA_FF
11011	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.35 mg	2%	USDA_SR
11012	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.35 mg	2%	USDA_SR
11013	Fish, seatrout, mixed species, cooked, dry heat	Finfish and Shellfish Products	0.35 mg	2%	USDA_SR
11014	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
11015	Fish, catfish, channel, wild, cooked, dry heat	Finfish and Shellfish Products	0.35 mg	2%	USDA_SR
11016	Babyfood, dinner, vegetables, noodles and chicken, strained	Baby Foods	0.35 mg	2%	USDA_SR
11017	Babyfood, dinner, vegetables and beef, junior	Baby Foods	0.35 mg	2%	USDA_SR
11018	Babyfood, dinner, vegetables and beef, strained	Baby Foods	0.35 mg	2%	USDA_SR
11019	Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties)	Meals, Entrees, and Side Dishes	0.35 mg	2%	USDA_SR
11020	Fast foods, vanilla, light, soft-serve ice cream, with cone	Fast Foods	0.35 mg	2%	USDA_SR
11021	Soup, tomato bisque, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.35 mg	2%	USDA_SR
11022	Soup, cream of asparagus, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.35 mg	2%	USDA_SR
11023	Cheese sauce, prepared from recipe	Dairy and Egg Products	0.35 mg	2%	USDA_SR
11024	McDONALD'S, Vanilla Reduced Fat Ice Cream Cone	Fast Foods	0.35 mg	2%	USDA_SR
11025	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
11026	Soup, chunky chicken noodle, canned, ready-to-serve	Soups, Sauces, and Gravies	0.35 mg	2%	USDA_SR
11027	Babyfood, juice, orange and apple and banana	Baby Foods	0.35 mg	2%	USDA_SR
11028	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	0.35 mg	2%	USDA_SR
11029	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
11030	Potatoes, baked, flesh, with salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
11031	Potatoes, baked, flesh, without salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
11032	Rice flour, white, unenriched	Cereal Grains and Pasta	0.35 mg	2%	USDA_SR
11033	Desserts, egg custard, baked, prepared-from-recipe	Sweets	0.35 mg	2%	USDA_SR
11034	Catsup, low sodium	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
11035	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
11036	Salad dressing, green goddess, regular	Fats and Oils	0.35 mg	2%	USDA_SR
11037	APPLEBEE'S, fish, hand battered	Restaurant Foods	0.35 mg	2%	USDA_SR
11038	Catsup	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
11039	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
11040	Rambutan, canned, syrup pack	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
11041	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.35 mg	2%	USDA_SR
11042	Naranjilla (lulo) pulp, frozen, unsweetened	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
11043	Applesauce, canned, sweetened, with salt	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
11044	Cherries, sweet, canned, pitted, heavy syrup, drained	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
11045	Babyfood, juice, apple - cherry	Baby Foods	0.35 mg	2%	USDA_SR
11046	Cheese, processed product, Swiss, fat free, slices	Dairy and Egg Products	0.35 mg	2%	CNF
11047	Potato, flesh, baked, with salt	Vegetables and Vegetable Products	0.35 mg	2%	CNF
11048	Plant-based beverage, soy, enriched, all flavours, fat free	Beverages	0.35 mg	2%	CNF
11049	Dessert, egg custard, baked, homemade	Sweets	0.35 mg	2%	CNF
11050	Salad dressing, green goddess, regular	Fats and Oils	0.35 mg	2%	CNF

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Foods high in Iron

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