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 13151–13200 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
13151	Coffee, instant, regular, powder, water added	Beverages	0.04 mg	0%	CNF
13152	Carbonated drinks, pepper type	Beverages	0.04 mg	0%	CNF
13153	Alcohol, whisky (40% alcohol by volume)	Beverages	0.04 mg	0%	CNF
13154	Vegetable oil, coconut	Fats and Oils	0.04 mg	0%	CNF
13155	Cream, table (coffee), 20% M.F.	Dairy and Egg Products	0.04 mg	0%	CNF
13156	Dessert topping (non dairy), powdered, prepared with whole milk	Dairy and Egg Products	0.04 mg	0%	CNF
13157	Peppers, jalapeno, seeded, raw	Vegetables and Vegetable Products	0.04 mg	0%	USDA_FF
13158	Kiwifruit (kiwi), green, peeled, raw	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
13159	Lettuce, iceberg, raw	Vegetables and Vegetable Products	0.03 mg	0%	USDA_FF
13160	Squash, spaghetti, peeled, seeded, raw	Vegetables and Vegetable Products	0.03 mg	0%	USDA_FF
13161	Juice, pomegranate, from concentrate, shelf-stable	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
13162	Butter, stick, unsalted	Dairy and Egg Products	0.03 mg	0%	USDA_FF
13163	Beverages, Propel Zero, fruit-flavored, non-carbonated	Beverages	0.03 mg	0%	USDA_SR
13164	Beverages, Coconut water, ready-to-drink, unsweetened	Beverages	0.03 mg	0%	USDA_SR
13165	Beverages, milk beverage, reduced fat, flavored and sweetened, Ready-to-drink, added calcium, vitamin A and vitamin D	Beverages	0.03 mg	0%	USDA_SR
13166	Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk	Beverages	0.03 mg	0%	USDA_SR
13167	Alcoholic beverage, beer, light, higher alcohol	Beverages	0.03 mg	0%	USDA_SR
13168	Alcoholic beverage, malt beer, hard lemonade	Beverages	0.03 mg	0%	USDA_SR
13169	Milk, fluid, 1% fat, without added vitamin A and vitamin D	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13170	Yogurt, Greek, 2% fat, key lime blend, CHOBANI	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13171	Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13172	Oil, industrial, mid-oleic, sunflower	Fats and Oils	0.03 mg	0%	USDA_SR
13173	Margarine-like, vegetable oil spread, fat free, liquid, with salt	Fats and Oils	0.03 mg	0%	USDA_SR
13174	Vinegar, distilled	Spices and Herbs	0.03 mg	0%	USDA_SR
13175	Milk, buttermilk, fluid, whole	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13176	Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13177	Reddi Wip Fat Free Whipped Topping	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13178	Yogurt, Greek, 2% fat, mango, CHOBANI	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13179	Beverages, Malt liquor beverage	Beverages	0.03 mg	0%	USDA_SR
13180	Alcoholic beverages, beer, higher alcohol	Beverages	0.03 mg	0%	USDA_SR
13181	Beverages, OCEAN SPRAY, Cran Lemonade	Beverages	0.03 mg	0%	USDA_SR
13182	Beverages, carbonated, limeade, high caffeine	Beverages	0.03 mg	0%	USDA_SR
13183	Oil, peanut, salad or cooking	Fats and Oils	0.03 mg	0%	USDA_SR
13184	Yogurt, Greek, nonfat, raspberry, CHOBANI	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13185	Yogurt, Greek, nonfat, plain, CHOBANI	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13186	Yogurt, Greek, nonfat, peach, CHOBANI	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13187	Yogurt, Greek, nonfat, lemon blend, CHOBANI	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13188	Yogurt, Greek, whole, plain, CHOBANI	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13189	Milk, human, mature, fluid	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13190	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13191	Milk, whole, 3.25% milkfat, with added vitamin D	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13192	Cream substitute, liquid, with lauric acid oil and sodium caseinate	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13193	Cream substitute, liquid, with hydrogenated vegetable oil and soy protein	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13194	Yogurt, Greek, 2%fat, coconut blend, CHOBANI	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13195	Sour dressing, non-butterfat, cultured, filled cream-type	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13196	Oil, sunflower, linoleic (less than 60%)	Fats and Oils	0.03 mg	0%	USDA_SR
13197	Yogurt, Greek, 2% fat, pineapple, CHOBANI	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13198	Yogurt, Greek, 2% fat,mixed berry blend, CHOBANI	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13199	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.03 mg	0%	USDA_SR
13200	Dessert topping, powdered	Dairy and Egg Products	0.03 mg	0%	USDA_SR

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Foods high in Iron

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