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 151-200 of 374 foods.

# Food Category Per 100 g % DV
151 Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Beef Products 1.37 mg 8%
152 Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Beef Products 1.37 mg 8%
153 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed Legumes and Legume Products 1.30 mg 7%
154 Cheese, pasteurized process cheese food or product, American, singles Dairy and Egg Products 1.30 mg 7%
155 Sausage, Italian, pork, mild, cooked, pan-fried Sausages and Luncheon Meats 1.29 mg 7%
156 Sausage, Italian, pork, mild, cooked, pan-fried Sausages and Luncheon Meats 1.29 mg 7%
157 Beans, pinto, canned, sodium added, drained and rinsed Legumes and Legume Products 1.28 mg 7%
158 Pork, cured, bacon, cooked, restaurant Pork Products 1.28 mg 7%
159 Mushroom, enoki Vegetables and Vegetable Products 1.27 mg 7%
160 Spinach, baby Vegetables and Vegetable Products 1.26 mg 7%
161 Spinach, baby Vegetables and Vegetable Products 1.26 mg 7%
162 Rice, brown, long grain, unenriched, raw Cereal Grains and Pasta 1.24 mg 7%
163 Tomato, puree, canned Vegetables and Vegetable Products 1.24 mg 7%
164 Rice, red, unenriched, dry, raw Cereal Grains and Pasta 1.20 mg 7%
165 Flour, wheat, all-purpose, unenriched, unbleached Cereal Grains and Pasta 1.18 mg 7%
166 Sausage, turkey, breakfast links, mild, raw Sausages and Luncheon Meats 1.17 mg 6%
167 Sausage, turkey, breakfast links, mild, raw Sausages and Luncheon Meats 1.17 mg 6%
168 Frankfurter, beef, unheated Sausages and Luncheon Meats 1.14 mg 6%
169 Onion rings, breaded, par fried, frozen, prepared, heated in oven Vegetables and Vegetable Products 1.14 mg 6%
170 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed Vegetables and Vegetable Products 1.14 mg 6%
171 Rice, black, unenriched, raw Cereal Grains and Pasta 1.12 mg 6%
172 Tomato, sauce, canned, with salt added Vegetables and Vegetable Products 1.11 mg 6%
173 Turkey, ground, 93% lean/ 7% fat, raw Poultry Products 1.09 mg 6%
174 Blackeye pea, canned, sodium added, drained and rinsed Legumes and Legume Products 1.08 mg 6%
175 Spinach, mature Vegetables and Vegetable Products 1.05 mg 6%
176 Spinach, mature Vegetables and Vegetable Products 1.05 mg 6%
177 Green onion, (scallion), bulb and greens, root removed, raw Vegetables and Vegetable Products 1.04 mg 6%
178 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed Legumes and Legume Products 1.04 mg 6%
179 Flour, 00 Cereal Grains and Pasta 0.99 mg 5%
180 Lettuce, cos or romaine, raw Vegetables and Vegetable Products 0.95 mg 5%
181 Lettuce, cos or romaine, raw Vegetables and Vegetable Products 0.95 mg 5%
182 Chicken, broilers or fryers, drumstick, meat only, cooked, braised Poultry Products 0.94 mg 5%
183 Pork, loin, tenderloin, boneless, raw Pork Products 0.93 mg 5%
184 Tomatoes, whole, canned, solids and liquids, with salt added Vegetables and Vegetable Products 0.93 mg 5%
185 Restaurant, Latino, tamale, pork Restaurant Foods 0.87 mg 5%
186 Flour, pastry, unenriched, unbleached Cereal Grains and Pasta 0.87 mg 5%
187 Ham, sliced, restaurant Pork Products 0.86 mg 5%
188 Kale, frozen, cooked, boiled, drained, without salt Vegetables and Vegetable Products 0.84 mg 5%
189 Pork, ground, raw Pork Products 0.79 mg 4%
190 Beans, snap, green, canned, regular pack, drained solids Vegetables and Vegetable Products 0.78 mg 4%
191 Sauce, pasta, spaghetti/marinara, ready-to-serve Soups, Sauces, and Gravies 0.78 mg 4%
192 Leeks, bulb and greens, root removed, raw Vegetables and Vegetable Products 0.76 mg 4%
193 Collards, raw Vegetables and Vegetable Products 0.75 mg 4%
194 Mushroom, beech Vegetables and Vegetable Products 0.74 mg 4%
195 Brussels sprouts, raw Vegetables and Vegetable Products 0.73 mg 4%
196 Mushroom, oyster Vegetables and Vegetable Products 0.70 mg 4%
197 Mushroom, oyster Vegetables and Vegetable Products 0.70 mg 4%
198 Broccoli, raw Vegetables and Vegetable Products 0.69 mg 4%
199 Broccoli, raw Vegetables and Vegetable Products 0.69 mg 4%
200 Mushroom, lion's mane Vegetables and Vegetable Products 0.69 mg 4%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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