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 13251–13300 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
13251	Apples, fuji, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
13252	Beverages, tea, instant, lemon, sweetened, prepared with water	Beverages	0.02 mg	0%	USDA_SR
13253	Beverages, tea, black, brewed, prepared with tap water, decaffeinated	Beverages	0.02 mg	0%	USDA_SR
13254	Beverages, carbonated, reduced sugar, cola, contains caffeine and sweeteners	Beverages	0.02 mg	0%	USDA_SR
13255	Beverages, carbonated, cola, regular	Beverages	0.02 mg	0%	USDA_SR
13256	Beverages, carbonated, cola, without caffeine	Beverages	0.02 mg	0%	USDA_SR
13257	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, without caffeine	Beverages	0.02 mg	0%	USDA_SR
13258	Beverages, yellow green colored citrus soft drink with caffeine	Beverages	0.02 mg	0%	USDA_SR
13259	Alcoholic beverage, distilled, whiskey, 86 proof	Beverages	0.02 mg	0%	USDA_SR
13260	Beverages, Energy drink, VAULT Zero, sugar-free, citrus flavor	Beverages	0.02 mg	0%	USDA_SR
13261	Beverages, Energy drink, FULL THROTTLE	Beverages	0.02 mg	0%	USDA_SR
13262	Beverages, Energy drink, AMP	Beverages	0.02 mg	0%	USDA_SR
13263	Beverages, lemonade, frozen concentrate, pink, prepared with water	Beverages	0.02 mg	0%	USDA_SR
13264	Oil, industrial, soy, refined, for woks and light frying	Fats and Oils	0.02 mg	0%	USDA_SR
13265	Margarine-like spread with yogurt, approximately 40% fat, tub, with salt	Fats and Oils	0.02 mg	0%	USDA_SR
13266	Butter, without salt	Dairy and Egg Products	0.02 mg	0%	USDA_SR
13267	Butter, salted	Dairy and Egg Products	0.02 mg	0%	USDA_SR
13268	Beverages, orange-flavor drink, breakfast type, powder	Beverages	0.02 mg	0%	USDA_SR
13269	Beverages, tea, black, brewed, prepared with tap water	Beverages	0.02 mg	0%	USDA_SR
13270	Beverages, carbonated, lemon-lime soda, no caffeine	Beverages	0.02 mg	0%	USDA_SR
13271	Soup, chicken broth or bouillon, dry, prepared with water	Soups, Sauces, and Gravies	0.02 mg	0%	USDA_SR
13272	Soup, beef broth, cubed, prepared with water	Soups, Sauces, and Gravies	0.02 mg	0%	USDA_SR
13273	Soup, beef broth or bouillon, powder, prepared with water	Soups, Sauces, and Gravies	0.02 mg	0%	USDA_SR
13274	Oil, vegetable, soybean, refined	Fats and Oils	0.02 mg	0%	USDA_SR
13275	Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D	Dairy and Egg Products	0.02 mg	0%	USDA_SR
13276	Beverages, Energy drink, VAULT, citrus flavor	Beverages	0.02 mg	0%	USDA_SR
13277	Beverages, Energy drink, ROCKSTAR, sugar free	Beverages	0.02 mg	0%	USDA_SR
13278	Beverages, tea, green, brewed, regular	Beverages	0.02 mg	0%	USDA_SR
13279	Beverages, tea, green, ready to drink, ginseng and honey, sweetened	Beverages	0.02 mg	0%	USDA_SR
13280	Beverages, coffee, brewed, breakfast blend	Beverages	0.02 mg	0%	USDA_SR
13281	Beverages, carbonated, low calorie, cola or pepper-types, with sodium saccharin, contains caffeine	Beverages	0.02 mg	0%	USDA_SR
13282	Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	Beverages	0.02 mg	0%	USDA_SR
13283	Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	Fats and Oils	0.02 mg	0%	USDA_SR
13284	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.02 mg	0%	USDA_SR
13285	Dessert topping, pressurized	Dairy and Egg Products	0.02 mg	0%	USDA_SR
13286	Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium	Sweets	0.02 mg	0%	USDA_SR
13287	Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C	Sweets	0.02 mg	0%	USDA_SR
13288	Gelatin desserts, dry mix, prepared with water	Sweets	0.02 mg	0%	USDA_SR
13289	Candies, divinity, prepared-from-recipe	Sweets	0.02 mg	0%	USDA_SR
13290	Alcoholic beverage, tequila sunrise, canned	Beverages	0.02 mg	0%	USDA_SR
13291	Alcoholic beverage, beer, regular, all	Beverages	0.02 mg	0%	USDA_SR
13292	Candies, fudge, vanilla, prepared-from-recipe	Sweets	0.02 mg	0%	USDA_SR
13293	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted	Fats and Oils	0.02 mg	0%	CNF
13294	Soup, broth, vegetable, ready-to-serve	Soups, Sauces and Gravies	0.02 mg	0%	CNF
13295	Vitamin water, lemon/orange flavours, sweetened	Beverages	0.02 mg	0%	CNF
13296	Energy drink, with fruit juice	Beverages	0.02 mg	0%	CNF
13297	Energy drink, coffee flavours, light	Beverages	0.02 mg	0%	CNF
13298	Candies, divinity, homemade	Sweets	0.02 mg	0%	CNF
13299	Carbonated drinks, cola	Beverages	0.02 mg	0%	CNF
13300	Tea, brewed, prepared with tap water, decaffeinated	Beverages	0.02 mg	0%	CNF

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Foods high in Iron

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