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 11301–11350 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11301	Potato, scalloped, dry mix, prepared with water, 2% milk and margarine	Vegetables and Vegetable Products	0.31 mg	2%	CNF
11302	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%	CNF
11303	Potato, boiled with skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%	CNF
11304	Cheese, mozzarella, nonfat	Dairy and Egg Products	0.31 mg	2%	CNF
11305	Turkey, tom, wing, meat only, raw	Poultry Products	0.31 mg	2%	CNF
11306	Mushroom, portabella (portobello), raw	Vegetables and Vegetable Products	0.31 mg	2%	CNF
11307	Fast foods, side dish, potato, mashed	Fast Foods	0.31 mg	2%	CNF
11308	Fast foods, entree, salad, vegetable, no dressing, with cheese and egg	Fast Foods	0.31 mg	2%	CNF
11309	Sweets, fruit butters, apple	Sweets	0.31 mg	2%	CNF
11310	Fish, trout, rainbow, farmed, raw	Finfish and Shellfish Products	0.31 mg	2%	CNF
11311	Mollusks, scallop, mixed species, imitation (surimi)	Finfish and Shellfish Products	0.31 mg	2%	CNF
11312	Fish, tilefish, baked or broiled	Finfish and Shellfish Products	0.31 mg	2%	CNF
11313	Juice drink, pineapple and grapefruit, vitamin C added, canned	Beverages	0.31 mg	2%	CNF
11314	Milk shake (fast food), chocolate	Beverages	0.31 mg	2%	CNF
11315	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.31 mg	2%	CNF
11316	Potato, boiled without skin, flesh	Vegetables and Vegetable Products	0.31 mg	2%	CNF
11317	Potato, boiled with skin, flesh	Vegetables and Vegetable Products	0.31 mg	2%	CNF
11318	Cabbage, Chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.31 mg	2%	CNF
11319	Pork, cured, feet, pickled	Pork Products	0.31 mg	2%	CNF
11320	Pineapple juice, canned, added vitamin C	Fruits and fruit juices	0.31 mg	2%	CNF
11321	Lychee (litchi), raw	Fruits and fruit juices	0.31 mg	2%	CNF
11322	Kiwi fruit, raw	Fruits and fruit juices	0.31 mg	2%	CNF
11323	Gooseberry raw	Fruits and fruit juices	0.31 mg	2%	CNF
11324	Apple, dried, sulphured, stewed, added sugar	Fruits and fruit juices	0.31 mg	2%	CNF
11325	Soup, tomato rice, canned, condensed, water added	Soups, Sauces and Gravies	0.31 mg	2%	CNF
11326	Turkey, hen, light meat only, raw	Poultry Products	0.31 mg	2%	CNF
11327	Turkey, broiler, wing, meat and skin, raw	Poultry Products	0.31 mg	2%	CNF
11328	Turkey, broiler, breast, meat only, raw	Poultry Products	0.31 mg	2%	CNF
11329	Turkey, broiler, breast, meat and skin, raw	Poultry Products	0.31 mg	2%	CNF
11330	Turkey, broiler, light meat only, raw	Poultry Products	0.31 mg	2%	CNF
11331	Turkey, broiler, light meat and skin, raw	Poultry Products	0.31 mg	2%	CNF
11332	Hot chocolate, cocoa, homemade, prepared with whole milk	Beverages	0.31 mg	2%	CNF
11333	Milk, dry, skim, powder, instant	Dairy and Egg Products	0.31 mg	2%	CNF
11334	Milk shake, chocolate, thick	Beverages	0.31 mg	2%	CNF
11335	Cheese, blue	Dairy and Egg Products	0.31 mg	2%	CNF
11336	Squash, winter, acorn, raw	Vegetables and Vegetable Products	0.31 mg	2%	USDA_FF
11337	Nectarines, raw	Fruits and Fruit Juices	0.30 mg	2%	USDA_FF
11338	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Legumes and Legume Products	0.30 mg	2%	USDA_SR
11339	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
11340	Soup, cheese, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.30 mg	2%	USDA_SR
11341	Soup, tomato, canned, prepared with equal volume low fat (2%) milk	Soups, Sauces, and Gravies	0.30 mg	2%	USDA_SR
11342	Fish, catfish, channel, wild, raw	Finfish and Shellfish Products	0.30 mg	2%	USDA_SR
11343	Beverages, Vegetable and fruit juice drink, reduced calorie, with low-calorie sweetener, added vitamin C	Beverages	0.30 mg	2%	USDA_SR
11344	Beverages, V8 SPLASH Juice Drinks, Diet Strawberry Kiwi	Beverages	0.30 mg	2%	USDA_SR
11345	Beverages, Fruit punch drink, frozen concentrate	Beverages	0.30 mg	2%	USDA_SR
11346	Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2	Beverages	0.30 mg	2%	USDA_SR
11347	Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
11348	Apricots, canned, juice pack, with skin, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
11349	SILK Nog, soymilk	Legumes and Legume Products	0.30 mg	2%	USDA_SR
11350	Fish, rockfish, Pacific, mixed species, raw	Finfish and Shellfish Products	0.30 mg	2%	USDA_SR

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Foods high in Iron

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