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 12851–12900 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
12851	Cream, cereal (half and half), 10% M.F.	Dairy and Egg Products	0.08 mg	0%	CNF
12852	Whey, acid, fluid	Dairy and Egg Products	0.08 mg	0%	CNF
12853	Pawpaw, peeled, seeded, raw	Fruits and Fruit Juices	0.07 mg	0%	USDA_FF
12854	Orange juice, no pulp, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	0.07 mg	0%	USDA_FF
12855	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	0.07 mg	0%	USDA_FF
12856	Yogurt, Greek, plain, nonfat	Dairy and Egg Products	0.07 mg	0%	USDA_FF
12857	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	0.07 mg	0%	USDA_FF
12858	Soup, chicken broth, ready-to-serve	Soups, Sauces, and Gravies	0.07 mg	0%	USDA_SR
12859	Beverages, OCEAN SPRAY, Light Cranberry	Beverages	0.07 mg	0%	USDA_SR
12860	Beverages, cranberry-apple juice drink, bottled	Beverages	0.07 mg	0%	USDA_SR
12861	Gravy, HEINZ Home Style, classic chicken	Soups, Sauces, and Gravies	0.07 mg	0%	USDA_SR
12862	Cranberry juice cocktail, frozen concentrate, prepared with water	Beverages	0.07 mg	0%	USDA_SR
12863	Shortening, vegetable, household, composite	Fats and Oils	0.07 mg	0%	USDA_SR
12864	Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12865	Yogurt, fruit variety, nonfat, fortified with vitamin D	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12866	Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12867	Yogurt, fruit, lowfat, with low calorie sweetener	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12868	Sour cream, light	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12869	Beverages, Orange-flavor drink, breakfast type, low calorie, powder	Beverages	0.07 mg	0%	USDA_SR
12870	Alcoholic beverage, creme de menthe, 72 proof	Beverages	0.07 mg	0%	USDA_SR
12871	Yogurt, vanilla, low fat, fortified with vitamin D	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12872	Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12873	Cheese, cottage, creamed, large or small curd	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12874	Beverages, grape drink, canned	Beverages	0.07 mg	0%	USDA_SR
12875	Apples, raw, without skin	Fruits and Fruit Juices	0.07 mg	0%	USDA_SR
12876	Yogurt, Greek, strawberry, lowfat	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12877	Yogurt, Greek, strawberry, DANNON OIKOS	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12878	Yogurt, fruit, low fat, 11g protein/8 oz	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12879	Yogurt, fruit, low fat, 10 grams protein per 8 ounce	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12880	Cream, sour, cultured	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12881	Cream, sour, reduced fat, cultured	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12882	Oil, rice bran	Fats and Oils	0.07 mg	0%	USDA_SR
12883	Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12884	Yogurt, vanilla, low fat.	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12885	Syrups, table blends, pancake, with 2% maple, with added potassium	Sweets	0.07 mg	0%	USDA_SR
12886	Yogurt, fruit variety, nonfat	Dairy and Egg Products	0.07 mg	0%	USDA_SR
12887	Peach nectar, canned, with sucralose, without added ascorbic acid	Fruits and Fruit Juices	0.07 mg	0%	USDA_SR
12888	Syrups, table blends, pancake, with 2% maple	Sweets	0.07 mg	0%	USDA_SR
12889	Desserts, rennin, vanilla, dry mix	Sweets	0.07 mg	0%	USDA_SR
12890	Puddings, vanilla, dry mix, instant, prepared with whole milk	Sweets	0.07 mg	0%	USDA_SR
12891	Peach nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	0.07 mg	0%	USDA_SR
12892	Rose-apples, raw	Fruits and Fruit Juices	0.07 mg	0%	USDA_SR
12893	Soup, broth, chicken, canned, condensed, water added, reduced sodium	Soups, Sauces and Gravies	0.07 mg	0%	CNF
12894	Yogourt, vanilla flavoured, Balkan style (4-6% M.F.)	Dairy and Egg Products	0.07 mg	0%	CNF
12895	Alcohol, cocktail, margarita	Beverages	0.07 mg	0%	CNF
12896	Coffee latte, prepared with whole milk	Beverages	0.07 mg	0%	CNF
12897	Hot chocolate, mix, powder, prepared with 2% milk	Beverages	0.07 mg	0%	CNF
12898	Drink, orange flavour, vitamin C added, low calorie, powder	Beverages	0.07 mg	0%	CNF
12899	Soup, broth, chicken, ready-to-serve, no salt added	Soups, Sauces and Gravies	0.07 mg	0%	CNF
12900	Shortening, household, composite	Fats and Oils	0.07 mg	0%	CNF

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Foods high in Iron

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