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 12551–12600 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
12551	Milk, indian buffalo, fluid	Dairy and Egg Products	0.12 mg	1%	USDA_SR
12552	Salad dressing, KRAFT MIRACLE WHIP FREE Nonfat Dressing	Fats and Oils	0.12 mg	1%	USDA_SR
12553	Dessert topping, semi solid, frozen	Dairy and Egg Products	0.12 mg	1%	USDA_SR
12554	Puddings, tapioca, dry mix, with no added salt	Sweets	0.12 mg	1%	USDA_SR
12555	Toppings, pineapple	Sweets	0.12 mg	1%	USDA_SR
12556	Puddings, banana, dry mix, instant	Sweets	0.12 mg	1%	USDA_SR
12557	Puddings, tapioca, dry mix	Sweets	0.12 mg	1%	USDA_SR
12558	Puddings, banana, dry mix, instant, with added oil	Sweets	0.12 mg	1%	USDA_SR
12559	Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.12 mg	1%	USDA_SR
12560	Apple juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	0.12 mg	1%	USDA_SR
12561	Salad Dressing, mayonnaise-like, fat-free	Fats and Oils	0.12 mg	1%	USDA_SR
12562	Salad dressing, blue or roquefort cheese dressing, fat-free	Fats and Oils	0.12 mg	1%	USDA_SR
12563	Apple, Gala, raw, with skin	Fruits and fruit juices	0.12 mg	1%	CNF
12564	Sauce, cheese and salsa, medium	Soups, Sauces and Gravies	0.12 mg	1%	CNF
12565	Yogourt, fruit flavoured (2-3.9% M.F.), with added Vitamin D	Dairy and Egg Products	0.12 mg	1%	CNF
12566	Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
12567	Yogourt, fruit flavoured, low fat, with added vitamin D (0.5-1.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
12568	Yogourt, plain, fresh cheese-type (quark), fat free, no salt added	Dairy and Egg Products	0.12 mg	1%	CNF
12569	Yogourt, fruit flavoured (2-3.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
12570	Yogourt, plain (2-3.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
12571	Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
12572	Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
12573	Yogourt, fruit flavoured, low fat (0.5-1.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
12574	Yogourt, plain, low fat (0.5-1.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
12575	Yogourt, fruit flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D	Dairy and Egg Products	0.12 mg	1%	CNF
12576	Yogourt, fruit flavoured, fat free (0-0.5% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
12577	Salad dressing, mayonnaise and mayonnaise type, fat free	Fats and Oils	0.12 mg	1%	CNF
12578	Salad dressing, blue or roquefort cheese dressing, fat free	Fats and Oils	0.12 mg	1%	CNF
12579	Sweets, topping, pineapple	Sweets	0.12 mg	1%	CNF
12580	Dessert, pudding, banana, dry mix, instant, unprepared	Sweets	0.12 mg	1%	CNF
12581	Dessert, pudding, tapioca, dry mix, unprepared	Sweets	0.12 mg	1%	CNF
12582	Fish, catfish (wolffish), atlantic, baked or broiled	Finfish and Shellfish Products	0.12 mg	1%	CNF
12583	Alcohol, rum (40% alcohol by volume)	Beverages	0.12 mg	1%	CNF
12584	Apple juice, canned or bottled, added vitamin C	Fruits and fruit juices	0.12 mg	1%	CNF
12585	Applesauce, canned, sweetened	Fruits and fruit juices	0.12 mg	1%	CNF
12586	Apple, raw, with skin	Fruits and fruit juices	0.12 mg	1%	CNF
12587	Lemon juice, frozen	Fruits and fruit juices	0.12 mg	1%	CNF
12588	Grapefruit, pink or red, florida, raw	Fruits and fruit juices	0.12 mg	1%	CNF
12589	Apple juice, canned or bottled, without added vitamin C	Fruits and fruit juices	0.12 mg	1%	CNF
12590	Salad dressing, mayonnaise type, commercial, regular	Fats and Oils	0.12 mg	1%	CNF
12591	Vanilla extract	Spices and Herbs	0.12 mg	1%	CNF
12592	Dessert topping (non dairy), frozen, semisolid	Dairy and Egg Products	0.12 mg	1%	CNF
12593	Grape juice, white, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.12 mg	1%	USDA_FF
12594	Peppers, poblano, seeded, raw	Vegetables and Vegetable Products	0.12 mg	1%	USDA_FF
12595	Beverages, shake, fast food, strawberry	Beverages	0.11 mg	1%	USDA_SR
12596	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine	Beverages	0.11 mg	1%	USDA_SR
12597	Beverages, carbonated, cola, fast-food cola	Beverages	0.11 mg	1%	USDA_SR
12598	Beverages, Whiskey sour mix, bottled	Beverages	0.11 mg	1%	USDA_SR
12599	Whiskey sour mix, bottled, with added potassium and sodium	Beverages	0.11 mg	1%	USDA_SR
12600	Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milk	Beverages	0.11 mg	1%	USDA_SR

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Foods high in Iron

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