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 11201–11250 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11201	Gooseberry, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.33 mg	2%	CNF
11202	Blueberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.33 mg	2%	CNF
11203	Apple, dried, sulphured, stewed, no added sugar	Fruits and fruit juices	0.33 mg	2%	CNF
11204	Soup, cream, asparagus, canned, condensed, water added	Soups, Sauces and Gravies	0.33 mg	2%	CNF
11205	Sauce, white, medium, 2% milk, homemade	Soups, Sauces and Gravies	0.33 mg	2%	CNF
11206	Turkey, hen, breast, meat and skin, roasted	Poultry Products	0.33 mg	2%	CNF
11207	Salt, table	Spices and Herbs	0.33 mg	2%	CNF
11208	Cheese, camembert	Dairy and Egg Products	0.33 mg	2%	CNF
11209	Chicken breast, roll, oven-roasted	Sausages and Luncheon Meats	0.32 mg	2%	USDA_SR
11210	Soup, turkey vegetable, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.32 mg	2%	USDA_SR
11211	Beverages, chocolate syrup, prepared with whole milk	Beverages	0.32 mg	2%	USDA_SR
11212	Cherries, sour, red, raw	Fruits and Fruit Juices	0.32 mg	2%	USDA_SR
11213	Fish, spot, raw	Finfish and Shellfish Products	0.32 mg	2%	USDA_SR
11214	Fish, monkfish, raw	Finfish and Shellfish Products	0.32 mg	2%	USDA_SR
11215	Fish, milkfish, raw	Finfish and Shellfish Products	0.32 mg	2%	USDA_SR
11216	Fish, lingcod, raw	Finfish and Shellfish Products	0.32 mg	2%	USDA_SR
11217	Babyfood, vegetables, mix vegetables strained	Baby Foods	0.32 mg	2%	USDA_SR
11218	Babyfood, vegetables, beets, strained	Baby Foods	0.32 mg	2%	USDA_SR
11219	Chicken breast, oven-roasted, fat-free, sliced	Sausages and Luncheon Meats	0.32 mg	2%	USDA_SR
11220	Soup, cheese, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.32 mg	2%	USDA_SR
11221	Babyfood, vegetables, squash, junior	Baby Foods	0.32 mg	2%	USDA_SR
11222	Babyfood, vegetables, squash, strained	Baby Foods	0.32 mg	2%	USDA_SR
11223	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	Dairy and Egg Products	0.32 mg	2%	USDA_SR
11224	Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)	Finfish and Shellfish Products	0.32 mg	2%	USDA_SR
11225	Apricots, canned, water pack, with skin, solids and liquids	Fruits and Fruit Juices	0.32 mg	2%	USDA_SR
11226	Salad dressing, french dressing, commercial, regular	Fats and Oils	0.32 mg	2%	USDA_SR
11227	Milk, dry, nonfat, calcium reduced	Dairy and Egg Products	0.32 mg	2%	USDA_SR
11228	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	Dairy and Egg Products	0.32 mg	2%	USDA_SR
11229	Potatoes, au gratin, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.32 mg	2%	USDA_SR
11230	Cauliflower, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.32 mg	2%	USDA_SR
11231	Peaches, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.32 mg	2%	USDA_SR
11232	Peppers, hot pickled, canned	Vegetables and Vegetable Products	0.32 mg	2%	USDA_SR
11233	Bamboo shoots, canned, drained solids	Vegetables and Vegetable Products	0.32 mg	2%	USDA_SR
11234	Cauliflower, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.32 mg	2%	USDA_SR
11235	Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana	Fruits and Fruit Juices	0.32 mg	2%	USDA_SR
11236	Babyfood, vegetables, jarred, squash, all stages	Babyfoods	0.32 mg	2%	CNF
11237	Cheese, processed product, cheddar, reduced fat, slices	Dairy and Egg Products	0.32 mg	2%	CNF
11238	Turkey, all classes, wing, meat only, raw	Poultry Products	0.32 mg	2%	CNF
11239	Turkey, hen, wing, meat only, raw	Poultry Products	0.32 mg	2%	CNF
11240	Cauliflower, boiled, drained, with salt	Vegetables and Vegetable Products	0.32 mg	2%	CNF
11241	Chocolate syrup, thin type, 2% M.F. milk added	Dairy and Egg Products	0.32 mg	2%	CNF
11242	Soup, cheddar cheese, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.32 mg	2%	CNF
11243	Sauce, nacho cheese sauce, ready-to-serve	Soups, Sauces and Gravies	0.32 mg	2%	CNF
11244	Crustaceans, shrimp, mixed species, boiled or steamed	Finfish and Shellfish Products	0.32 mg	2%	CNF
11245	Fish, monkfish (goosefish, anglerfish), raw	Finfish and Shellfish Products	0.32 mg	2%	CNF
11246	Fish, spot, raw	Finfish and Shellfish Products	0.32 mg	2%	CNF
11247	Fish, milkfish (awa), raw	Finfish and Shellfish Products	0.32 mg	2%	CNF
11248	Fish, lingcod, raw	Finfish and Shellfish Products	0.32 mg	2%	CNF
11249	Chocolate syrup, thin type, whole milk added	Dairy and Egg Products	0.32 mg	2%	CNF
11250	Bamboo shoots, canned, drained solids	Vegetables and Vegetable Products	0.32 mg	2%	CNF

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Foods high in Iron

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