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 13051–13100 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
13051	Strawberry flavour mix, powder, with 2% M.F. milk	Beverages	0.05 mg	0%	CNF
13052	Coffee, brewed, prepared with municipal water, decaffeinated	Beverages	0.05 mg	0%	CNF
13053	Sweets, sugars, granulated	Sweets	0.05 mg	0%	CNF
13054	Dessert, pudding, banana, dry mix, regular, unprepared	Sweets	0.05 mg	0%	CNF
13055	Dessert, rennin, vanilla, dry mix, prepared with whole milk	Sweets	0.05 mg	0%	CNF
13056	Dessert, rennin, vanilla, dry mix, prepared with 2% milk	Sweets	0.05 mg	0%	CNF
13057	Drink, lemonade flavour, powder, water added	Beverages	0.05 mg	0%	CNF
13058	Drink, fruit punch flavour, powder, water added	Beverages	0.05 mg	0%	CNF
13059	Lemonade with artificial sweetener, powder, water added	Beverages	0.05 mg	0%	CNF
13060	Drink, fruit punch flavour, vitamin C added, powder, water added	Beverages	0.05 mg	0%	CNF
13061	Coffee, instant with chicory, powder, water added	Beverages	0.05 mg	0%	CNF
13062	Carbonated drinks, root beer	Beverages	0.05 mg	0%	CNF
13063	Carbonated drinks, cream soda	Beverages	0.05 mg	0%	CNF
13064	Grapefruit, white, florida, raw	Fruits and fruit juices	0.05 mg	0%	CNF
13065	Soup, onion, dehydrated, water added	Soups, Sauces and Gravies	0.05 mg	0%	CNF
13066	Soup, broth, chicken, cubed, dehydrated, water added	Soups, Sauces and Gravies	0.05 mg	0%	CNF
13067	Soup, broth, chicken, canned, condensed	Soups, Sauces and Gravies	0.05 mg	0%	CNF
13068	Vegetable oil, soybean	Fats and Oils	0.05 mg	0%	CNF
13069	Vanilla extract, imitation, without alcohol	Spices and Herbs	0.05 mg	0%	CNF
13070	Cream, table (coffee), 18% M.F.	Dairy and Egg Products	0.05 mg	0%	CNF
13071	Milk, fluid, buttermilk, cultured, 1% M.F.	Dairy and Egg Products	0.05 mg	0%	CNF
13072	Milk, fluid, whole, producer, 3.7% M.F.	Dairy and Egg Products	0.05 mg	0%	CNF
13073	Milk, fluid, goat, enriched, whole	Dairy and Egg Products	0.05 mg	0%	CNF
13074	Cream, whipped, cream topping, pressurized	Dairy and Egg Products	0.05 mg	0%	CNF
13075	Applesauce, unsweetened, with added vitamin C	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
13076	Applesauce, unsweetened, with added vitamin C	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
13077	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
13078	Apple juice, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
13079	Carbonated beverage, low calorie, other than cola or pepper, with sodium saccharin, without caffeine	Beverages	0.04 mg	0%	USDA_SR
13080	Beverages, orange drink, canned, with added vitamin C	Beverages	0.04 mg	0%	USDA_SR
13081	Beverages, OCEAN SPRAY, Ruby Red cranberry	Beverages	0.04 mg	0%	USDA_SR
13082	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof	Beverages	0.04 mg	0%	USDA_SR
13083	Beverages, fruit juice drink, reduced sugar, with vitamin E added	Beverages	0.04 mg	0%	USDA_SR
13084	Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink	Beverages	0.04 mg	0%	USDA_SR
13085	Beverages, OCEAN SPRAY, Light Cranberry and Raspberry Flavored Juice	Beverages	0.04 mg	0%	USDA_SR
13086	Beverages, OCEAN SPRAY, Cran Grape	Beverages	0.04 mg	0%	USDA_SR
13087	Beverages, coffee, instant, regular, prepared with water	Beverages	0.04 mg	0%	USDA_SR
13088	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 100 proof	Beverages	0.04 mg	0%	USDA_SR
13089	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 94 proof	Beverages	0.04 mg	0%	USDA_SR
13090	Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts	Fats and Oils	0.04 mg	0%	USDA_SR
13091	Margarine-like, vegetable oil-butter spread, tub, with salt	Fats and Oils	0.04 mg	0%	USDA_SR
13092	Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener	Dairy and Egg Products	0.04 mg	0%	USDA_SR
13093	Beverages, Cranberry juice cocktail	Beverages	0.04 mg	0%	USDA_SR
13094	Beverages, carbonated, pepper-type, contains caffeine	Beverages	0.04 mg	0%	USDA_SR
13095	Beverages, carbonated, low calorie, other than cola or pepper, with aspartame, contains caffeine	Beverages	0.04 mg	0%	USDA_SR
13096	Beverages, carbonated, low calorie, other than cola or pepper, without caffeine	Beverages	0.04 mg	0%	USDA_SR
13097	Beverages, Mixed vegetable and fruit juice drink, with added nutrients	Beverages	0.04 mg	0%	USDA_SR
13098	Soup, beef broth, less/reduced sodium, ready to serve	Soups, Sauces, and Gravies	0.04 mg	0%	USDA_SR
13099	Margarine-like, margarine-butter blend, soybean oil and butter	Fats and Oils	0.04 mg	0%	USDA_SR
13100	Egg, white, raw, frozen, pasteurized	Dairy and Egg Products	0.04 mg	0%	USDA_SR

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Foods high in Iron

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