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 13351–13381 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
13351	Puddings, vanilla, dry mix, instant	Sweets	0.01 mg	0%	USDA_SR
13352	Candies, fondant, prepared-from-recipe	Sweets	0.01 mg	0%	USDA_SR
13353	Candies, butterscotch	Sweets	0.01 mg	0%	USDA_SR
13354	Babyfood, fruit, jarred, mixed fruit	Babyfoods	0.01 mg	0%	CNF
13355	Margarine, stick, palm and soybean oils	Fats and Oils	0.01 mg	0%	CNF
13356	Soup, broth, beef, ready-to-serve, no salt added	Soups, Sauces and Gravies	0.01 mg	0%	CNF
13357	Vitamin water, all flavours, low Calorie	Beverages	0.01 mg	0%	CNF
13358	Vitamin water, all flavours, sweetened	Beverages	0.01 mg	0%	CNF
13359	Energy drink, with electrolytes, sugar free/low calorie	Beverages	0.01 mg	0%	CNF
13360	Energy drink, tea flavoured	Beverages	0.01 mg	0%	CNF
13361	Candies, taffy, homemade	Sweets	0.01 mg	0%	CNF
13362	Whipped cream substitute, dietetic, powder, prepared	Dairy and Egg Products	0.01 mg	0%	CNF
13363	Soup, stock, fish, homemade	Soups, Sauces and Gravies	0.01 mg	0%	CNF
13364	Icing (frosting), vanilla (white), creamy, dry mix, prepared with margarine	Sweets	0.01 mg	0%	CNF
13365	Dessert, pudding, vanilla, dry mix, instant, unprepared	Sweets	0.01 mg	0%	CNF
13366	Dessert, gelatin, dry mix, calorie-reduced, with aspartame, prepared with water	Sweets	0.01 mg	0%	CNF
13367	Candies, Starburst fruit chews	Sweets	0.01 mg	0%	CNF
13368	Candies, fondant, homemade	Sweets	0.01 mg	0%	CNF
13369	Candies, butterscotch	Sweets	0.01 mg	0%	CNF
13370	Drink, lemonade flavour, vitamin C added, powder, water added	Beverages	0.01 mg	0%	CNF
13371	Juice drink, cranberry-grape, vitamin C added, bottled	Beverages	0.01 mg	0%	CNF
13372	Tea, brewed with distilled water	Beverages	0.01 mg	0%	CNF
13373	Coffee, instant, sweetened, French flavour, powder, water added	Beverages	0.01 mg	0%	CNF
13374	Water, mineral, "POLAND SPRINGS", bottled	Beverages	0.01 mg	0%	CNF
13375	Tea, instant, unsweetened, powder, water added	Beverages	0.01 mg	0%	CNF
13376	Coffee, brewed, prepared with tap water	Beverages	0.01 mg	0%	CNF
13377	Carbonated drinks, tonic water (quinine)	Beverages	0.01 mg	0%	CNF
13378	Carbonated drinks, club soda	Beverages	0.01 mg	0%	CNF
13379	Alcohol, vodka (40% alcohol by volume)	Beverages	0.01 mg	0%	CNF
13380	Soup, chicken rice, canned, condensed, water added	Soups, Sauces and Gravies	0.01 mg	0%	CNF
13381	Vegetable oil, palm	Fats and Oils	0.01 mg	0%	CNF

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Foods high in Iron

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