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 11701–11750 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11701	Chinese dish, soup, egg drop, restaurant prepared	Soups, Sauces and Gravies	0.26 mg	1%	CNF
11702	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	0.26 mg	1%	CNF
11703	Salad dressing, coleslaw dressing, reduced fat	Fats and Oils	0.26 mg	1%	CNF
11704	Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free	Fats and Oils	0.26 mg	1%	CNF
11705	Onion, sweet, raw	Vegetables and Vegetable Products	0.26 mg	1%	CNF
11706	Potato, mashed, homemade, prepared with 2% M.F. milk and butter	Vegetables and Vegetable Products	0.26 mg	1%	CNF
11707	Potato, mashed, homemade, prepared with 2% M.F. milk and margarine	Vegetables and Vegetable Products	0.26 mg	1%	CNF
11708	Turkey, tom, breast, meat only, raw	Poultry Products	0.26 mg	1%	CNF
11709	Crustaceans, lobster, american (northern), raw	Finfish and Shellfish Products	0.26 mg	1%	CNF
11710	Fish, surimi	Finfish and Shellfish Products	0.26 mg	1%	CNF
11711	Drink, orange, with pulp, vitamin C added, frozen concentrate	Beverages	0.26 mg	1%	CNF
11712	Pickles, cucumber, dill, low sodium	Vegetables and Vegetable Products	0.26 mg	1%	CNF
11713	Pickles, cucumber, dill (includes Kosher and Polish)	Vegetables and Vegetable Products	0.26 mg	1%	CNF
11714	Potato, mashed, homemade, prepared with whole milk and butter	Vegetables and Vegetable Products	0.26 mg	1%	CNF
11715	Tomato, red, ripe, canned with green chilies	Vegetables and Vegetable Products	0.26 mg	1%	CNF
11716	Potato, mashed, homemade, prepared with whole milk and margarine	Vegetables and Vegetable Products	0.26 mg	1%	CNF
11717	Pork, separable fat, raw	Pork Products	0.26 mg	1%	CNF
11718	Apple juice, frozen concentrate, diluted, added vitamin C	Fruits and fruit juices	0.26 mg	1%	CNF
11719	Banana, raw	Fruits and fruit juices	0.26 mg	1%	CNF
11720	Pear nectar, canned	Fruits and fruit juices	0.26 mg	1%	CNF
11721	Guava, common, raw	Fruits and fruit juices	0.26 mg	1%	CNF
11722	Apple juice, frozen concentrate, diluted, without added vitamin C	Fruits and fruit juices	0.26 mg	1%	CNF
11723	Soup, cream, onion, canned, condensed, water added	Soups, Sauces and Gravies	0.26 mg	1%	CNF
11724	Soup, cream, chicken, canned, condensed, water added	Soups, Sauces and Gravies	0.26 mg	1%	CNF
11725	Turkey, tom, breast, meat and skin, raw	Poultry Products	0.26 mg	1%	CNF
11726	Turkey, all classes, skin and separable fat only, raw	Poultry Products	0.26 mg	1%	CNF
11727	Salad dressing, italian, commercial, regular	Fats and Oils	0.26 mg	1%	CNF
11728	Fish, salmon, Atlantic, farm raised, raw	Finfish and Shellfish Products	0.26 mg	1%	USDA_FF
11729	Cabbage, napa, leaf, destemmed, raw	Vegetables and Vegetable Products	0.26 mg	1%	USDA_FF
11730	Strawberries, raw	Fruits and Fruit Juices	0.26 mg	1%	USDA_FF
11731	Strawberries, raw	Fruits and Fruit Juices	0.26 mg	1%	USDA_FF
11732	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.25 mg	1%	USDA_SR
11733	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Fruits and Fruit Juices	0.25 mg	1%	USDA_SR
11734	Soup, cream of chicken, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.25 mg	1%	USDA_SR
11735	Beverages, Carob-flavor beverage mix, powder, prepared with whole milk	Beverages	0.25 mg	1%	USDA_SR
11736	Fish, tilefish, raw	Finfish and Shellfish Products	0.25 mg	1%	USDA_SR
11737	Fish, salmon, chinook, raw	Finfish and Shellfish Products	0.25 mg	1%	USDA_SR
11738	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	0.25 mg	1%	USDA_SR
11739	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	0.25 mg	1%	USDA_SR
11740	Beverages, fruit juice drink, greater than 3% juice, high vitamin C	Beverages	0.25 mg	1%	USDA_SR
11741	Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin	Beverages	0.25 mg	1%	USDA_SR
11742	Sauce, tartar, ready-to-serve	Soups, Sauces, and Gravies	0.25 mg	1%	USDA_SR
11743	Soup, chicken and vegetable, canned, ready-to-serve	Soups, Sauces, and Gravies	0.25 mg	1%	USDA_SR
11744	Soup, chicken with rice, canned, condensed	Soups, Sauces, and Gravies	0.25 mg	1%	USDA_SR
11745	Salad dressing, italian dressing, commercial, reduced fat	Fats and Oils	0.25 mg	1%	USDA_SR
11746	Salad dressing, poppyseed, creamy	Fats and Oils	0.25 mg	1%	USDA_SR
11747	Babyfood, fruit, pears and pineapple, strained	Baby Foods	0.25 mg	1%	USDA_SR
11748	Babyfood, fruit, applesauce and apricots, strained	Baby Foods	0.25 mg	1%	USDA_SR
11749	Babyfood, fruit, pears, junior	Baby Foods	0.25 mg	1%	USDA_SR
11750	Peaches, yellow, raw	Fruits and Fruit Juices	0.25 mg	1%	USDA_SR

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Foods high in Iron

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