Foods high in Iron (USDA Foundation)

Iron is needed to make hemoglobin, which carries oxygen in the blood.

FDA daily value: 18 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 101-150 of 374 foods.

# Food Category Per 100 g % DV
101 Sausage, pork, chorizo, link or ground, cooked, pan-fried Sausages and Luncheon Meats 2.34 mg 13%
102 Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Beef Products 2.34 mg 13%
103 Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Beef Products 2.34 mg 13%
104 Sausage, pork, chorizo, link or ground, cooked, pan-fried Sausages and Luncheon Meats 2.34 mg 13%
105 Cookies, oatmeal, soft, with raisins Baked Products 2.28 mg 13%
106 Tomatoes, crushed, canned Vegetables and Vegetable Products 2.27 mg 13%
107 Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw Beef Products 2.26 mg 13%
108 Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw Beef Products 2.26 mg 13%
109 Nuts, walnuts, English, halves, raw Nut and Seed Products 2.23 mg 12%
110 Sorghum flour, white, pearled, unenriched, dry, raw Cereal Grains and Pasta 2.23 mg 12%
111 Beef, top sirloin steak, raw Beef Products 2.22 mg 12%
112 Bison, ground, raw Lamb, Veal, and Game Products 2.17 mg 12%
113 Beef, ground, 90% lean meat / 10% fat, raw Beef Products 2.13 mg 12%
114 Beef, chuck, roast, boneless, choice, raw Beef Products 2.06 mg 11%
115 Sorghum grain, white, pearled, unenriched, dry, raw Cereal Grains and Pasta 2.04 mg 11%
116 Figs, dried, uncooked Fruits and Fruit Juices 2.03 mg 11%
117 Figs, dried, uncooked Fruits and Fruit Juices 2.03 mg 11%
118 Beef, ground, 80% lean meat / 20% fat, raw Beef Products 1.97 mg 11%
119 Beef, round, top round, boneless, choice, raw Beef Products 1.90 mg 11%
120 Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Beef Products 1.90 mg 11%
121 Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Beef Products 1.90 mg 11%
122 Nuts, macadamia nuts, raw Nut and Seed Products 1.88 mg 10%
123 Peanut butter, creamy Legumes and Legume Products 1.85 mg 10%
124 Beef, flank, steak, boneless, choice, raw Beef Products 1.83 mg 10%
125 Egg, whole, raw, frozen, pasteurized Dairy and Egg Products 1.77 mg 10%
126 Peanut butter, smooth style, with salt Legumes and Legume Products 1.73 mg 10%
127 Corn flour, masa harina, white or yellow, dry, raw Cereal Grains and Pasta 1.70 mg 9%
128 Beans, black, canned, sodium added, drained and rinsed Legumes and Legume Products 1.69 mg 9%
129 Eggs, Grade A, Large, egg whole Dairy and Egg Products 1.67 mg 9%
130 Fish, tuna, light, canned in water, drained solids Finfish and Shellfish Products 1.67 mg 9%
131 Lamb, ground, raw Lamb, Veal, and Game Products 1.64 mg 9%
132 Beef, ribeye, steak, boneless, choice, raw Beef Products 1.64 mg 9%
133 Flour, chestnut Nut and Seed Products 1.62 mg 9%
134 Beef, short loin (NY strip steak), raw Beef Products 1.61 mg 9%
135 Kale, raw Vegetables and Vegetable Products 1.60 mg 9%
136 Beans, navy, canned, sodium added, drained and rinsed Legumes and Legume Products 1.60 mg 9%
137 Mustard, prepared, yellow Spices and Herbs 1.59 mg 9%
138 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Poultry Products 1.56 mg 9%
139 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Poultry Products 1.56 mg 9%
140 Peanuts, raw Legumes and Legume Products 1.55 mg 9%
141 Sausage, breakfast sausage, beef, pre-cooked, unprepared Sausages and Luncheon Meats 1.55 mg 9%
142 Sausage, breakfast sausage, beef, pre-cooked, unprepared Sausages and Luncheon Meats 1.55 mg 9%
143 Flour, semolina, coarse and semi-coarse Cereal Grains and Pasta 1.55 mg 9%
144 Wild rice, dry, raw Cereal Grains and Pasta 1.53 mg 8%
145 Flour, rice, brown Cereal Grains and Pasta 1.50 mg 8%
146 Restaurant, Latino, pupusas con frijoles (pupusas, bean) Restaurant Foods 1.46 mg 8%
147 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Legumes and Legume Products 1.44 mg 8%
148 Beans, cannellini, canned, sodium added, drained and rinsed Legumes and Legume Products 1.41 mg 8%
149 Arugula, baby, raw Vegetables and Vegetable Products 1.39 mg 8%
150 Beans, great northern, canned, sodium added, drained and rinsed Legumes and Legume Products 1.38 mg 8%

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Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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