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 11501–11550 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11501	Jackfruit, canned, syrup pack	Fruits and fruit juices	0.29 mg	2%	CNF
11502	Sweets, pie fillings, canned apple	Sweets	0.29 mg	2%	CNF
11503	Crustaceans, lobster, american (northern), boiled or steamed	Finfish and Shellfish Products	0.29 mg	2%	CNF
11504	Fish, sea bass, mixed species, raw	Finfish and Shellfish Products	0.29 mg	2%	CNF
11505	Nuts, ginkgo nuts, canned	Nuts and Seeds	0.29 mg	2%	CNF
11506	Nuts, coconut water (liquid from coconut)	Nuts and Seeds	0.29 mg	2%	CNF
11507	Pineapple, raw	Fruits and fruit juices	0.29 mg	2%	CNF
11508	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
11509	Rhubarb, frozen, uncooked	Fruits and fruit juices	0.29 mg	2%	CNF
11510	Pear, canned halves, juice pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
11511	Peach, canned halves or slices, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
11512	Melon balls, frozen (cantaloupe and honeydew)	Fruits and fruit juices	0.29 mg	2%	CNF
11513	Grape, North American type (slip skin), raw	Fruits and fruit juices	0.29 mg	2%	CNF
11514	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
11515	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
11516	Fig, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
11517	Fig, canned, water pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
11518	Soup, cream, celery, canned, condensed, water added	Soups, Sauces and Gravies	0.29 mg	2%	CNF
11519	Turkey, all classes, light meat and skin, raw	Poultry Products	0.29 mg	2%	CNF
11520	Milk, evaporated, skim, canned, undiluted, 0.2% M.F.	Dairy and Egg Products	0.29 mg	2%	CNF
11521	Almond milk, unsweetened, plain, shelf stable	Beverages	0.29 mg	2%	USDA_FF
11522	Almond milk, unsweetened, plain, shelf stable	Beverages	0.29 mg	2%	USDA_FF
11523	Onions, yellow, raw	Vegetables and Vegetable Products	0.28 mg	2%	USDA_FF
11524	Strawberries, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_FF
11525	Strawberries, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_FF
11526	Fish, catfish, channel, farmed, cooked, dry heat	Finfish and Shellfish Products	0.28 mg	2%	USDA_SR
11527	Beverages, almond milk, unsweetened, shelf stable	Beverages	0.28 mg	2%	USDA_SR
11528	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11529	Soup, cream of onion, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.28 mg	2%	USDA_SR
11530	Fish, pout, ocean, raw	Finfish and Shellfish Products	0.28 mg	2%	USDA_SR
11531	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11532	Figs, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11533	Figs, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11534	Soup, cream of celery, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.28 mg	2%	USDA_SR
11535	Salad dressing, thousand island dressing, fat-free	Fats and Oils	0.28 mg	2%	USDA_SR
11536	Babyfood, vegetables, corn, creamed, strained	Baby Foods	0.28 mg	2%	USDA_SR
11537	Blueberries, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11538	Squash, winter, hubbard, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
11539	Frozen novelties, No Sugar Added CREAMSICLE Pops	Sweets	0.28 mg	2%	USDA_SR
11540	Okra, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
11541	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
11542	Pears, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11543	Nectarines, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11544	Loquats, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11545	Ginger root, pickled, canned, with artificial sweetener	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
11546	Squash, winter, hubbard, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
11547	Okra, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
11548	Plantains, yellow, baked	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11549	Pineapple, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11550	Peaches, spiced, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR

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Foods high in Iron

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