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 11401–11450 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11401	Cheese, processed product, mozzarella, slices	Dairy and Egg Products	0.30 mg	2%	CNF
11402	Onion, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%	CNF
11403	Huckleberries, raw	Fruits and fruit juices	0.30 mg	2%	CNF
11404	Drink, fruit punch, frozen concentrate	Beverages	0.30 mg	2%	CNF
11405	Cabbage, napa, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF
11406	Mushroom, Maitake, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF
11407	Fish, burbot (loche), native, head, baked	Finfish and Shellfish Products	0.30 mg	2%	CNF
11408	Agutuk, native, fish/berry with seal oil (Alaskan ice cream)	Finfish and Shellfish Products	0.30 mg	2%	CNF
11409	Game meat, native, narwhal, skin (muktuk), boiled	Lamb, Veal and Game	0.30 mg	2%	CNF
11410	Game meat, native, narwhal, skin (muktuk), raw	Lamb, Veal and Game	0.30 mg	2%	CNF
11411	Game meat, native, narwhal, flippers, aged	Lamb, Veal and Game	0.30 mg	2%	CNF
11412	Game meat, native, beluga, blubber, raw	Lamb, Veal and Game	0.30 mg	2%	CNF
11413	Pepper, sweet, green, sauteed	Vegetables and Vegetable Products	0.30 mg	2%	CNF
11414	Apricot, canned, heavy syrup, drained	Fruits and fruit juices	0.30 mg	2%	CNF
11415	Soup, broccoli cheese, canned, condensed	Soups, Sauces and Gravies	0.30 mg	2%	CNF
11416	Soup, cream, mushroom, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.30 mg	2%	CNF
11417	Salad dressing, ranch dressing, commercial, regular	Fats and Oils	0.30 mg	2%	CNF
11418	Mangosteen, canned, syrup pack	Fruits and fruit juices	0.30 mg	2%	CNF
11419	Dessert, frozen yogourt, vanilla, soft-serve	Sweets	0.30 mg	2%	CNF
11420	Dessert, rennin, chocolate, dry mix, prepared with whole milk	Sweets	0.30 mg	2%	CNF
11421	Dessert, rennin, chocolate, dry mix, made with 2% milk	Sweets	0.30 mg	2%	CNF
11422	Candies, hard	Sweets	0.30 mg	2%	CNF
11423	Mollusks, clam, mixed species, canned, liquid	Finfish and Shellfish Products	0.30 mg	2%	CNF
11424	Fish, rockfish, pacific ocean perch, mixed species, raw	Finfish and Shellfish Products	0.30 mg	2%	CNF
11425	Fish, pike, northern, native, raw	Finfish and Shellfish Products	0.30 mg	2%	CNF
11426	Fish, catfish, channel (bullhead), wild, raw	Finfish and Shellfish Products	0.30 mg	2%	CNF
11427	Juice, cocktail, cranberry, vitamin C added, frozen concentrate	Beverages	0.30 mg	2%	CNF
11428	Beverage mix, chocolate flavour, powder, with whole milk	Beverages	0.30 mg	2%	CNF
11429	Turnip, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF
11430	Carrot, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF
11431	Onion, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%	CNF
11432	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%	CNF
11433	Prickly pear, raw	Fruits and fruit juices	0.30 mg	2%	CNF
11434	Pomegranate, raw	Fruits and fruit juices	0.30 mg	2%	CNF
11435	Peach, canned halves or slices, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
11436	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
11437	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
11438	Cherimoya, raw	Fruits and fruit juices	0.30 mg	2%	CNF
11439	Apricot, canned halves with skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
11440	Apricot, canned halves with skin, extra light syrup, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
11441	Apricot, canned halves with skin, juice pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
11442	Turkey, tom, wing, meat and skin, raw	Poultry Products	0.30 mg	2%	CNF
11443	Turkey, hen, wing, meat and skin, raw	Poultry Products	0.30 mg	2%	CNF
11444	Turkey, hen, breast, meat and skin, raw	Poultry Products	0.30 mg	2%	CNF
11445	Turkey, hen, light meat and skin, raw	Poultry Products	0.30 mg	2%	CNF
11446	Turkey, all classes, wing, meat and skin, raw	Poultry Products	0.30 mg	2%	CNF
11447	Turkey, all classes, light meat only, raw	Poultry Products	0.30 mg	2%	CNF
11448	Milk, dry, buttermilk, sweet cream	Dairy and Egg Products	0.30 mg	2%	CNF
11449	Tomato juice, with added ingredients, from concentrate, shelf stable	Vegetables and Vegetable Products	0.30 mg	2%	USDA_FF
11450	Fish, sea bass, mixed species, raw	Finfish and Shellfish Products	0.29 mg	2%	USDA_SR

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Foods high in Iron

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