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 11051–11100 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11051	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.35 mg	2%	CNF
11052	Cherry, sweet, canned, heavy syrup, drained	Fruits and fruit juices	0.35 mg	2%	CNF
11053	Soup, cream, asparagus, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.35 mg	2%	CNF
11054	Rambutan, canned, syrup pack	Fruits and fruit juices	0.35 mg	2%	CNF
11055	Fast foods, dessert, ice cream, light, vanilla, soft serve with cone	Fast Foods	0.35 mg	2%	CNF
11056	Grains, rice flour, white	Cereals, Grains and Pasta	0.35 mg	2%	CNF
11057	Fish, catfish, channel (bullhead), wild, baked or broiled	Finfish and Shellfish Products	0.35 mg	2%	CNF
11058	Fish, seatrout (weakfish), mixed species, baked or broiled	Finfish and Shellfish Products	0.35 mg	2%	CNF
11059	Fish, burbot (loche), native, raw	Finfish and Shellfish Products	0.35 mg	2%	CNF
11060	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	0.35 mg	2%	CNF
11061	Tomato ketchup (catsup)	Vegetables and Vegetable Products	0.35 mg	2%	CNF
11062	Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.35 mg	2%	CNF
11063	Corn, sweet, white, frozen, kernels off cob, boiled, drained	Vegetables and Vegetable Products	0.35 mg	2%	CNF
11064	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.35 mg	2%	CNF
11065	Potato, flesh, baked	Vegetables and Vegetable Products	0.35 mg	2%	CNF
11066	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	0.35 mg	2%	CNF
11067	Cherry, sweet, frozen, sweetened	Fruits and fruit juices	0.35 mg	2%	CNF
11068	Cherry, sweet, canned, extra heavy syrup pack	Fruits and fruit juices	0.35 mg	2%	CNF
11069	Cherry, sweet, canned, heavy syrup pack	Fruits and fruit juices	0.35 mg	2%	CNF
11070	Turkey, tom, light meat only, roasted	Poultry Products	0.35 mg	2%	CNF
11071	Turkey, broiler, breast, meat and skin, roasted	Poultry Products	0.35 mg	2%	CNF
11072	Cheese sauce, homemade	Dairy and Egg Products	0.35 mg	2%	CNF
11073	Flour, rice, glutinous	Cereal Grains and Pasta	0.34 mg	2%	USDA_FF
11074	Peaches, yellow, raw	Fruits and Fruit Juices	0.34 mg	2%	USDA_FF
11075	Fish, salmon, Atlantic, farmed, cooked, dry heat	Finfish and Shellfish Products	0.34 mg	2%	USDA_SR
11076	Fish, salmon, Atlantic, farmed, raw	Finfish and Shellfish Products	0.34 mg	2%	USDA_SR
11077	Soup, mushroom with beef stock, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.34 mg	2%	USDA_SR
11078	CAMPBELL'S CHUNKY, Classic Chicken Noodle Soup	Soups, Sauces, and Gravies	0.34 mg	2%	USDA_SR
11079	Fish, salmon, coho, farmed, raw	Finfish and Shellfish Products	0.34 mg	2%	USDA_SR
11080	Fish, whiting, mixed species, raw	Finfish and Shellfish Products	0.34 mg	2%	USDA_SR
11081	Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder	Beverages	0.34 mg	2%	USDA_SR
11082	Babyfood, dinner, vegetables and lamb, junior	Baby Foods	0.34 mg	2%	USDA_SR
11083	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked Products	0.34 mg	2%	USDA_SR
11084	Chicken, broilers or fryers, breast, skinless, boneless, meat only, with added solution, raw	Poultry Products	0.34 mg	2%	USDA_SR
11085	Oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.34 mg	2%	USDA_SR
11086	Babyfood, juice, mixed fruit	Baby Foods	0.34 mg	2%	USDA_SR
11087	Soup, cream of potato, canned, condensed	Soups, Sauces, and Gravies	0.34 mg	2%	USDA_SR
11088	Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
11089	Onions, frozen, whole, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
11090	Peppers, sweet, green, raw	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
11091	Onions, frozen, whole, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
11092	Chayote, fruit, raw	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
11093	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
11094	Jams, preserves, marmalades, sweetened with fruit juice	Sweets	0.34 mg	2%	USDA_SR
11095	Plums, canned, purple, juice pack, solids and liquids	Fruits and Fruit Juices	0.34 mg	2%	USDA_SR
11096	Puddings, chocolate, dry mix, regular, prepared with whole milk	Sweets	0.34 mg	2%	USDA_SR
11097	Carrots, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
11098	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
11099	Radishes, raw	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
11100	Papaya nectar, canned	Fruits and Fruit Juices	0.34 mg	2%	USDA_SR

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Foods high in Iron

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