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 12901–12950 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
12901	Icing (frosting), sour cream flavour, ready to eat	Sweets	0.07 mg	0%	CNF
12902	Sweets, syrups, table blends, pancake, with 2% maple	Sweets	0.07 mg	0%	CNF
12903	Dessert, rennin, vanilla, dry mix, unprepared	Sweets	0.07 mg	0%	CNF
12904	Dessert, pudding, coconut, dry mix, regular, prepared with 2% milk	Sweets	0.07 mg	0%	CNF
12905	Dessert, frozen, pudding pop, vanilla	Sweets	0.07 mg	0%	CNF
12906	Juice, cocktail, cranberry, vitamin C added, frozen concentrate, water added	Beverages	0.07 mg	0%	CNF
12907	Juice drink, grape, vitamin C added, canned	Beverages	0.07 mg	0%	CNF
12908	Juice drink, cranberry-apple, vitamin C added, bottled	Beverages	0.07 mg	0%	CNF
12909	Alcohol, liqueur, crème de menthe (36% alcohol by volume)	Beverages	0.07 mg	0%	CNF
12910	Apple, raw, without skin	Fruits and fruit juices	0.07 mg	0%	CNF
12911	Rose-apple, raw	Fruits and fruit juices	0.07 mg	0%	CNF
12912	Vegetable oil, rice bran	Fats and Oils	0.07 mg	0%	CNF
12913	Cheese, cottage, creamed (4.5% M.F.)	Dairy and Egg Products	0.07 mg	0%	CNF
12914	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	0.07 mg	0%	USDA_FF
12915	Cheese, feta, whole milk, crumbled	Dairy and Egg Products	0.07 mg	0%	USDA_FF
12916	Cabbage, green, raw	Vegetables and Vegetable Products	0.07 mg	0%	USDA_FF
12917	Fish, cod, Atlantic, wild caught, raw	Finfish and Shellfish Products	0.07 mg	0%	USDA_FF
12918	Orange juice, no pulp, not fortified, from concentrate, refrigerated	Fruits and Fruit Juices	0.06 mg	0%	USDA_FF
12919	Squash, pie pumpkin, peeled, seeded, raw	Vegetables and Vegetable Products	0.06 mg	0%	USDA_FF
12920	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.06 mg	0%	USDA_FF
12921	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.06 mg	0%	USDA_FF
12922	Butter, stick, salted	Dairy and Egg Products	0.06 mg	0%	USDA_FF
12923	Alcoholic beverage, liqueur, coffee, 53 proof	Beverages	0.06 mg	0%	USDA_SR
12924	Malt beverage, includes non-alcoholic beer	Beverages	0.06 mg	0%	USDA_SR
12925	Beverages, carbonated, orange	Beverages	0.06 mg	0%	USDA_SR
12926	Grapefruit, raw, white, all areas	Fruits and Fruit Juices	0.06 mg	0%	USDA_SR
12927	Beverages, OCEAN SPRAY, Light Cranberry, Concord Grape	Beverages	0.06 mg	0%	USDA_SR
12928	Beverages, AMBER, hard cider	Beverages	0.06 mg	0%	USDA_SR
12929	Alcoholic beverage, liqueur, coffee, 63 proof	Beverages	0.06 mg	0%	USDA_SR
12930	Margarine Spread, 40-49% fat, tub	Fats and Oils	0.06 mg	0%	USDA_SR
12931	Margarine, regular, 80% fat, composite, stick, without salt	Fats and Oils	0.06 mg	0%	USDA_SR
12932	Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D	Dairy and Egg Products	0.06 mg	0%	USDA_SR
12933	Sour cream, reduced fat	Dairy and Egg Products	0.06 mg	0%	USDA_SR
12934	Beverages, Energy drink, RED BULL	Beverages	0.06 mg	0%	USDA_SR
12935	Grapefruit juice, pink or red, with added calcium	Fruits and Fruit Juices	0.06 mg	0%	USDA_SR
12936	Margarine, regular, 80% fat, composite, stick, with salt	Fats and Oils	0.06 mg	0%	USDA_SR
12937	KRAFT BREAKSTONE'S Reduced Fat Sour Cream	Dairy and Egg Products	0.06 mg	0%	USDA_SR
12938	Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A	Dairy and Egg Products	0.06 mg	0%	USDA_SR
12939	Soup, vegetable broth, ready to serve	Soups, Sauces, and Gravies	0.06 mg	0%	USDA_SR
12940	Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D	Fats and Oils	0.06 mg	0%	USDA_SR
12941	Yogurt, Greek, nonfat, strawberry, DANNON OIKOS	Dairy and Egg Products	0.06 mg	0%	USDA_SR
12942	Whey, sweet, fluid	Dairy and Egg Products	0.06 mg	0%	USDA_SR
12943	Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim)	Dairy and Egg Products	0.06 mg	0%	USDA_SR
12944	Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D	Dairy and Egg Products	0.06 mg	0%	USDA_SR
12945	Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D	Fats and Oils	0.06 mg	0%	USDA_SR
12946	Yogurt, fruit, low fat,9 g protein/8 oz	Dairy and Egg Products	0.06 mg	0%	USDA_SR
12947	Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D	Dairy and Egg Products	0.06 mg	0%	USDA_SR
12948	Sweeteners, for baking, contains sugar and sucralose	Sweets	0.06 mg	0%	USDA_SR
12949	Ice creams, BREYERS, All Natural Light Vanilla	Sweets	0.06 mg	0%	USDA_SR
12950	Waterchestnuts, chinese, (matai), raw	Vegetables and Vegetable Products	0.06 mg	0%	USDA_SR

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Foods high in Iron

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