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 11601–11650 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11601	Fish, pollock, Alaska, raw	Finfish and Shellfish Products	0.27 mg	2%	USDA_SR
11602	Fish, seatrout, mixed species, raw	Finfish and Shellfish Products	0.27 mg	2%	USDA_SR
11603	Babyfood, dinner, chicken soup, strained	Baby Foods	0.27 mg	2%	USDA_SR
11604	Light Ice Cream, soft serve, blended with milk chocolate candies	Fast Foods	0.27 mg	2%	USDA_SR
11605	McDONALD'S, McFLURRY with M&M'S CANDIES	Fast Foods	0.27 mg	2%	USDA_SR
11606	Beverages, pineapple and orange juice drink, canned	Beverages	0.27 mg	2%	USDA_SR
11607	Soup, stock, beef, home-prepared	Soups, Sauces, and Gravies	0.27 mg	2%	USDA_SR
11608	Babyfood, vegetables, corn, creamed, junior	Baby Foods	0.27 mg	2%	USDA_SR
11609	Milk, chocolate, fat free, with added vitamin A and vitamin D	Dairy and Egg Products	0.27 mg	2%	USDA_SR
11610	Babyfood, fruit, apricot with tapioca, junior	Baby Foods	0.27 mg	2%	USDA_SR
11611	Ice creams, BREYERS, No Sugar Added, Vanilla Chocolate Strawberry	Sweets	0.27 mg	2%	USDA_SR
11612	Potatoes, mashed, home-prepared, whole milk added	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
11613	Tomatoes, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
11614	Onions, yellow, sauteed	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
11615	Cassava, raw	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
11616	Peaches, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
11617	Potatoes, mashed, ready-to-eat	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
11618	Corn, sweet, white, canned, whole kernel, drained solids	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
11619	Corn, sweet, yellow, canned, whole kernel, drained solids	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
11620	Peaches, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
11621	Tangerines, (mandarin oranges), canned, juice pack	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
11622	Tangerines, (mandarin oranges), canned, juice pack, drained	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
11623	Peaches, canned, heavy syrup, drained	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
11624	Salad dressing, bacon and tomato	Fats and Oils	0.27 mg	2%	USDA_SR
11625	Mayonnaise, made with tofu	Fats and Oils	0.27 mg	2%	USDA_SR
11626	Fish, halibut, raw, with skin (Alaska Native)	American Indian/Alaska Native Foods	0.27 mg	2%	USDA_SR
11627	Babyfood, fruit, jarred, banana, all stages	Babyfoods	0.27 mg	2%	CNF
11628	Soup, cream, potato, ready-to-serve	Soups, Sauces and Gravies	0.27 mg	2%	CNF
11629	Soup, cream, chicken, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	0.27 mg	2%	CNF
11630	Soup, butternut squash, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.27 mg	2%	CNF
11631	Soup, vegetable, homemade	Soups, Sauces and Gravies	0.27 mg	2%	CNF
11632	Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies	Sweets	0.27 mg	2%	CNF
11633	Soup, butternut squash, ready-to-serve	Soups, Sauces and Gravies	0.27 mg	2%	CNF
11634	Onion, yellow, sauteed	Vegetables and Vegetable Products	0.27 mg	2%	CNF
11635	Salad dressing, bacon and tomato	Fats and Oils	0.27 mg	2%	CNF
11636	Salad dressing, mayonnaise, made with tofu	Fats and Oils	0.27 mg	2%	CNF
11637	Orange-strawberry-banana juice	Fruits and fruit juices	0.27 mg	2%	CNF
11638	Tangerine, (mandarin), canned, juice pack, drained	Fruits and fruit juices	0.27 mg	2%	CNF
11639	Peach, canned, heavy syrup, drained	Fruits and fruit juices	0.27 mg	2%	CNF
11640	Soup, stock, beef, homemade	Soups, Sauces and Gravies	0.27 mg	2%	CNF
11641	Beverage mix, chocolate flavour, powder, with 2% M.F. milk	Beverages	0.27 mg	2%	CNF
11642	Soup, cream, mushroom, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.27 mg	2%	CNF
11643	Soup, cream, chicken, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.27 mg	2%	CNF
11644	Milk, fluid, chocolate, partly skimmed, 1% M.F.	Dairy and Egg Products	0.27 mg	2%	CNF
11645	Cake mix, angel food, dry, unprepared	Baked Products	0.27 mg	2%	CNF
11646	Fish, seatrout (weakfish), mixed species, raw	Finfish and Shellfish Products	0.27 mg	2%	CNF
11647	Fish, ocean perch (rosefish, redfish), atlantic, baked or broiled	Finfish and Shellfish Products	0.27 mg	2%	CNF
11648	Alcohol, wine cooler	Beverages	0.27 mg	2%	CNF
11649	Juice drink, pineapple and orange, vitamin C added, canned	Beverages	0.27 mg	2%	CNF
11650	Alcohol, table wine, white (11.5% alcohol by volume)	Beverages	0.27 mg	2%	CNF

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Foods high in Iron

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