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 11251–11300 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11251	Potato, au gratin, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.32 mg	2%	CNF
11252	Cauliflower, boiled, drained	Vegetables and Vegetable Products	0.32 mg	2%	CNF
11253	Peach, canned halves or slices, water pack, solids and liquid	Fruits and fruit juices	0.32 mg	2%	CNF
11254	Cherry, sour, red, raw	Fruits and fruit juices	0.32 mg	2%	CNF
11255	Apricot, canned halves with skin, water pack, solids and liquid	Fruits and fruit juices	0.32 mg	2%	CNF
11256	Soup, cheddar cheese, canned, condensed, water added	Soups, Sauces and Gravies	0.32 mg	2%	CNF
11257	Turkey, broiler, wing, meat only, raw	Poultry Products	0.32 mg	2%	CNF
11258	Milk, dry, skim, powder, regular	Dairy and Egg Products	0.32 mg	2%	CNF
11259	Lettuce, leaf, green, raw	Vegetables and Vegetable Products	0.32 mg	2%	USDA_FF
11260	Plantains, ripe, raw	Fruits and Fruit Juices	0.32 mg	2%	USDA_FF
11261	Plantains, overripe, raw	Fruits and Fruit Juices	0.31 mg	2%	USDA_FF
11262	Mushroom, crimini	Vegetables and Vegetable Products	0.31 mg	2%	USDA_FF
11263	Olives, green, Manzanilla, stuffed with pimiento	Fruits and Fruit Juices	0.31 mg	2%	USDA_FF
11264	Fish, tilefish, cooked, dry heat	Finfish and Shellfish Products	0.31 mg	2%	USDA_SR
11265	Mollusks, scallop, mixed species, imitation, made from surimi	Finfish and Shellfish Products	0.31 mg	2%	USDA_SR
11266	Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E	Beverages	0.31 mg	2%	USDA_SR
11267	Fish, trout, rainbow, farmed, raw	Finfish and Shellfish Products	0.31 mg	2%	USDA_SR
11268	Beverages, pineapple and grapefruit juice drink, canned	Beverages	0.31 mg	2%	USDA_SR
11269	Gooseberries, raw	Fruits and Fruit Juices	0.31 mg	2%	USDA_SR
11270	Soup, tomato rice, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.31 mg	2%	USDA_SR
11271	Soup, chicken with rice, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.31 mg	2%	USDA_SR
11272	Babyfood, corn and sweet potatoes, strained	Baby Foods	0.31 mg	2%	USDA_SR
11273	Babyfood, dinner, mixed vegetable, junior	Baby Foods	0.31 mg	2%	USDA_SR
11274	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	Dairy and Egg Products	0.31 mg	2%	USDA_SR
11275	Cheese, blue	Dairy and Egg Products	0.31 mg	2%	USDA_SR
11276	Apples, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	0.31 mg	2%	USDA_SR
11277	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	Dairy and Egg Products	0.31 mg	2%	USDA_SR
11278	Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light	Fats and Oils	0.31 mg	2%	USDA_SR
11279	Milk shakes, thick chocolate	Dairy and Egg Products	0.31 mg	2%	USDA_SR
11280	Fast foods, potato, mashed	Fast Foods	0.31 mg	2%	USDA_SR
11281	Ice creams, BREYERS, All Natural Light Vanilla Chocolate Strawberry	Sweets	0.31 mg	2%	USDA_SR
11282	Potatoes, boiled, cooked without skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
11283	Potatoes, boiled, cooked without skin, flesh, without salt	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
11284	Potatoes, boiled, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
11285	Mushrooms, portabella, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
11286	Potatoes, boiled, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
11287	Cabbage, chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
11288	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	0.31 mg	2%	USDA_SR
11289	Corn, sweet, white, canned, cream style, regular pack	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
11290	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
11291	Mushrooms, portabella, raw	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
11292	Litchis, raw	Fruits and Fruit Juices	0.31 mg	2%	USDA_SR
11293	Cheese, mozzarella, nonfat	Dairy and Egg Products	0.31 mg	2%	USDA_SR
11294	Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
11295	Fruit butters, apple	Sweets	0.31 mg	2%	USDA_SR
11296	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	0.31 mg	2%	USDA_SR
11297	Kiwifruit, green, raw	Fruits and Fruit Juices	0.31 mg	2%	USDA_SR
11298	Pork, cured, feet, pickled	Pork Products	0.31 mg	2%	USDA_SR
11299	Babyfood, vegetables, jarred, carrots, all stages	Babyfoods	0.31 mg	2%	CNF
11300	Turkey, hen, breast, meat only, raw	Poultry Products	0.31 mg	2%	CNF

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Foods high in Iron

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