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 11951–12000 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11951	Sauce, cranberry, canned, sweetened	Fruits and fruit juices	0.22 mg	1%	CNF
11952	Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.)	Dairy and Egg Products	0.22 mg	1%	CNF
11953	Scallops, sea, frozen, wild caught	Finfish and Shellfish Products	0.21 mg	1%	USDA_FF
11954	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.21 mg	1%	USDA_FF
11955	Beverages, tea, instant, lemon, sweetened, powder	Beverages	0.21 mg	1%	USDA_SR
11956	Beverages, Malted drink mix, chocolate, powder, prepared with whole milk	Beverages	0.21 mg	1%	USDA_SR
11957	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
11958	Soup, chicken broth, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
11959	Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)	Finfish and Shellfish Products	0.21 mg	1%	USDA_SR
11960	Fish, haddock, cooked, dry heat	Finfish and Shellfish Products	0.21 mg	1%	USDA_SR
11961	Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C	Beverages	0.21 mg	1%	USDA_SR
11962	Sauce, sweet and sour, ready-to-serve	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
11963	Babyfood, dinner, macaroni and cheese, strained	Baby Foods	0.21 mg	1%	USDA_SR
11964	Ice cream, soft serve, chocolate	Dairy and Egg Products	0.21 mg	1%	USDA_SR
11965	Cheese, cheshire	Dairy and Egg Products	0.21 mg	1%	USDA_SR
11966	Beverages, tea, instant, decaffeinated, lemon, sweetened	Beverages	0.21 mg	1%	USDA_SR
11967	Grapefruit, sections, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
11968	Soup, cream of shrimp, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
11969	Soup, mushroom barley, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
11970	Soup, stock, chicken, home-prepared	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
11971	Fast foods, sundae, strawberry	Fast Foods	0.21 mg	1%	USDA_SR
11972	Soup, wonton, Chinese restaurant	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
11973	Soup, chicken broth, low sodium, canned	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
11974	Soup, cream of mushroom, low sodium, ready-to-serve, canned	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
11975	Fish broth	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
11976	Babyfood, dessert, fruit dessert, without ascorbic acid, junior	Baby Foods	0.21 mg	1%	USDA_SR
11977	Babyfood, fruit, pears and pineapple, junior	Baby Foods	0.21 mg	1%	USDA_SR
11978	Sauce, cheese, ready-to-serve	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
11979	Salad dressing, mayonnaise, regular	Fats and Oils	0.21 mg	1%	USDA_SR
11980	Ice creams, BREYERS, All Natural Light French Vanilla	Sweets	0.21 mg	1%	USDA_SR
11981	KFC, Coleslaw	Fast Foods	0.21 mg	1%	USDA_SR
11982	Onions, raw	Vegetables and Vegetable Products	0.21 mg	1%	USDA_SR
11983	Pears, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
11984	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
11985	Blackberries, wild, raw (Alaska Native)	American Indian/Alaska Native Foods	0.21 mg	1%	USDA_SR
11986	Ice creams, strawberry	Sweets	0.21 mg	1%	USDA_SR
11987	Alcoholic beverage, pina colada, prepared-from-recipe	Beverages	0.21 mg	1%	USDA_SR
11988	Kiwifruit, ZESPRI SunGold, raw	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
11989	Rhubarb, frozen, cooked, with sugar	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
11990	Ice creams, french vanilla, soft-serve	Sweets	0.21 mg	1%	USDA_SR
11991	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
11992	Melon, banana (Navajo)	American Indian/Alaska Native Foods	0.21 mg	1%	USDA_SR
11993	Babyfood, vegetables, jarred, creamed corn	Babyfoods	0.21 mg	1%	CNF
11994	Babyfood, dessert, jarred, banana graham pie	Babyfoods	0.21 mg	1%	CNF
11995	Babyfood, fruit, jarred, apricot and other fruit	Babyfoods	0.21 mg	1%	CNF
11996	Soup, cream, celery, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	0.21 mg	1%	CNF
11997	Soup, mushroom barley, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.21 mg	1%	CNF
11998	Soup, chicken noodle, canned, condensed, water added, reduced sodium	Soups, Sauces and Gravies	0.21 mg	1%	CNF
11999	Dessert, frozen, ice cream, soft serve, chocolate	Sweets	0.21 mg	1%	CNF
12000	Sauce, sweet and sour, ready to serve	Soups, Sauces and Gravies	0.21 mg	1%	CNF

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Foods high in Iron

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