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 11151–11200 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11151	Blueberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
11152	Babyfood, dinner, mixed vegetable, strained	Baby Foods	0.33 mg	2%	USDA_SR
11153	Babyfood, dinner, vegetables and chicken, junior	Baby Foods	0.33 mg	2%	USDA_SR
11154	Salt, table	Spices and Herbs	0.33 mg	2%	USDA_SR
11155	Gooseberries, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
11156	Soup, chicken noodle, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
11157	Babyfood, dinner, beef with vegetables	Baby Foods	0.33 mg	2%	USDA_SR
11158	Cheese, camembert	Dairy and Egg Products	0.33 mg	2%	USDA_SR
11159	Beverages, KRAFT, coffee, instant, French Vanilla Cafe	Beverages	0.33 mg	2%	USDA_SR
11160	Sauce, barbecue, SWEET BABY RAY'S, original	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
11161	Apples, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
11162	Soup, vegetable soup, condensed, low sodium, prepared with equal volume water	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
11163	Soup, tomato bisque, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
11164	Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior	Baby Foods	0.33 mg	2%	USDA_SR
11165	Cheese spread, pasteurized process, American	Dairy and Egg Products	0.33 mg	2%	USDA_SR
11166	Babyfood, dessert, peach melba, strained	Baby Foods	0.33 mg	2%	USDA_SR
11167	Arrowroot flour	Cereal Grains and Pasta	0.33 mg	2%	USDA_SR
11168	Squash, summer, scallop, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	2%	USDA_SR
11169	Onions, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.33 mg	2%	USDA_SR
11170	Orange juice, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
11171	Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
11172	Cheese, american cheddar, imitation	Dairy and Egg Products	0.33 mg	2%	USDA_SR
11173	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	0.33 mg	2%	USDA_SR
11174	Mushrooms, white, microwaved	Vegetables and Vegetable Products	0.33 mg	2%	USDA_SR
11175	Squash, summer, scallop, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.33 mg	2%	USDA_SR
11176	Pie fillings, cherry, low calorie	Sweets	0.33 mg	2%	USDA_SR
11177	Salad dressing, coleslaw	Fats and Oils	0.33 mg	2%	USDA_SR
11178	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	0.33 mg	2%	USDA_SR
11179	Egg custards, dry mix, prepared with 2% milk	Sweets	0.33 mg	2%	USDA_SR
11180	Beverages, Chocolate-flavored drink, whey and milk based	Beverages	0.33 mg	2%	USDA_SR
11181	Babyfood, dessert, jarred, custard (includes vanilla custard)	Babyfoods	0.33 mg	2%	CNF
11182	Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D	Fruits and fruit juices	0.33 mg	2%	CNF
11183	Salad, grape and apple with yogourt and candied walnuts	Fast Foods	0.33 mg	2%	CNF
11184	Cheese, processed product, Swiss, slices	Dairy and Egg Products	0.33 mg	2%	CNF
11185	Turkey, all classes, breast, meat only, roasted	Poultry Products	0.33 mg	2%	CNF
11186	Turkey, hen, breast, meat only, roasted	Poultry Products	0.33 mg	2%	CNF
11187	Squash, summer, scallop, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	2%	CNF
11188	Mushroom, white, microwaved	Vegetables and Vegetable Products	0.33 mg	2%	CNF
11189	Chocolate flavour drink, whey and milk based	Beverages	0.33 mg	2%	CNF
11190	Cheese, cheddar, imitation	Dairy and Egg Products	0.33 mg	2%	CNF
11191	Sweets, pie fillings, cherry, low calorie	Sweets	0.33 mg	2%	CNF
11192	Salad dressing, buttermilk as main ingredient	Fats and Oils	0.33 mg	2%	CNF
11193	Hot chocolate, cocoa, without sugar, mix, powder, prepared with water	Beverages	0.33 mg	2%	CNF
11194	Turkey, tom, breast, meat, roasted	Poultry Products	0.33 mg	2%	CNF
11195	Grains, arrowroot flour	Cereals, Grains and Pasta	0.33 mg	2%	CNF
11196	Dessert, egg custard, dry mix, prepared with 2% milk	Sweets	0.33 mg	2%	CNF
11197	Soy sauce (made with hydrolyzed vegetable protein)	Legumes and Legume Products	0.33 mg	2%	CNF
11198	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	0.33 mg	2%	CNF
11199	Onion, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.33 mg	2%	CNF
11200	Orange juice, frozen concentrate, undiluted	Fruits and fruit juices	0.33 mg	2%	CNF

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Foods high in Iron

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