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 201-250 of 374 foods.

# Food Category Per 100 g % DV
201 Mushroom, lion's mane Vegetables and Vegetable Products 0.69 mg 4%
202 Chicken, drumstick, meat and skin, raw Poultry Products 0.67 mg 4%
203 Beans, snap, green, raw Vegetables and Vegetable Products 0.65 mg 4%
204 Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated Finfish and Shellfish Products 0.63 mg 4%
205 Avocado, Hass, peeled, raw Fruits and Fruit Juices 0.61 mg 3%
206 Chicken, thigh, boneless, skinless, raw Poultry Products 0.60 mg 3%
207 Chicken, ground, with additives, raw Poultry Products 0.59 mg 3%
208 Tuna, ahi or yellowfin, frozen, wild caught Finfish and Shellfish Products 0.59 mg 3%
209 Chicken, thigh, meat and skin, raw Poultry Products 0.59 mg 3%
210 Ham, sliced, pre-packaged, deli meat (96%fat free, water added) Sausages and Luncheon Meats 0.58 mg 3%
211 Tomatoes, canned, red, ripe, diced Vegetables and Vegetable Products 0.57 mg 3%
212 Soy milk, unsweetened, plain, shelf stable Legumes and Legume Products 0.54 mg 3%
213 Soy milk, unsweetened, plain, shelf stable Legumes and Legume Products 0.54 mg 3%
214 Crustaceans, shrimp, farm raised, raw Finfish and Shellfish Products 0.52 mg 3%
215 Chicken, wing, meat and skin, raw Poultry Products 0.51 mg 3%
216 Parsnips, raw Vegetables and Vegetable Products 0.51 mg 3%
217 Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised Poultry Products 0.49 mg 3%
218 Mushroom, pioppini Vegetables and Vegetable Products 0.49 mg 3%
219 Cheese, pasteurized process, American, vitamin D fortified Dairy and Egg Products 0.48 mg 3%
220 Restaurant, Chinese, fried rice, without meat Restaurant Foods 0.46 mg 3%
221 Pork, loin, boneless, raw Pork Products 0.45 mg 3%
222 Raspberries, raw Fruits and Fruit Juices 0.45 mg 3%
223 Raspberries, raw Fruits and Fruit Juices 0.45 mg 3%
224 Cheese, parmesan, grated Dairy and Egg Products 0.45 mg 2%
225 Juice, prune, shelf-stable Fruits and Fruit Juices 0.44 mg 2%
226 Asparagus, green, raw Vegetables and Vegetable Products 0.44 mg 2%
227 Cabbage, bok choy, raw Vegetables and Vegetable Products 0.44 mg 2%
228 Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) Vegetables and Vegetable Products 0.43 mg 2%
229 Carrots, frozen, unprepared Vegetables and Vegetable Products 0.43 mg 2%
230 Ketchup, restaurant Vegetables and Vegetable Products 0.43 mg 2%
231 Beets, raw Vegetables and Vegetable Products 0.43 mg 2%
232 Pork, chop, center cut, raw Pork Products 0.42 mg 2%
233 Sauce, salsa, ready-to-serve Soups, Sauces, and Gravies 0.42 mg 2%
234 Sauce, salsa, ready-to-serve Soups, Sauces, and Gravies 0.42 mg 2%
235 Fish, salmon, sockeye, wild caught, raw Finfish and Shellfish Products 0.40 mg 2%
236 Lettuce, leaf, red, raw Vegetables and Vegetable Products 0.40 mg 2%
237 Radicchio, raw Vegetables and Vegetable Products 0.40 mg 2%
238 Sweet potatoes, orange flesh, without skin, raw Vegetables and Vegetable Products 0.40 mg 2%
239 Potatoes, red, without skin, raw Vegetables and Vegetable Products 0.39 mg 2%
240 Corn, sweet, yellow and white kernels,  fresh, raw Vegetables and Vegetable Products 0.39 mg 2%
241 Potatoes, russet, without skin, raw Vegetables and Vegetable Products 0.38 mg 2%
242 Pork, belly, with skin, raw Pork Products 0.38 mg 2%
243 Melons, cantaloupe, raw Fruits and Fruit Juices 0.38 mg 2%
244 Melons, cantaloupe, raw Fruits and Fruit Juices 0.38 mg 2%
245 Potatoes, gold, without skin, raw Vegetables and Vegetable Products 0.37 mg 2%
246 Soy milk, sweetened, plain, refrigerated Legumes and Legume Products 0.37 mg 2%
247 Peppers, bell, orange, raw Vegetables and Vegetable Products 0.37 mg 2%
248 Peppers, bell, yellow, raw Vegetables and Vegetable Products 0.36 mg 2%
249 Chicken, breast, boneless, skinless, raw Poultry Products 0.35 mg 2%
250 Chicken, breast, meat and skin, raw Poultry Products 0.35 mg 2%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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