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 251-300 of 374 foods.

# Food Category Per 100 g % DV
251 Peppers, bell, red, raw Vegetables and Vegetable Products 0.35 mg 2%
252 Peaches, yellow, raw Fruits and Fruit Juices 0.34 mg 2%
253 Flour, rice, glutinous Cereal Grains and Pasta 0.34 mg 2%
254 Blueberries, raw Fruits and Fruit Juices 0.34 mg 2%
255 Blueberries, raw Fruits and Fruit Juices 0.34 mg 2%
256 Mushroom, king oyster Vegetables and Vegetable Products 0.34 mg 2%
257 Plantains, underripe, raw Fruits and Fruit Juices 0.33 mg 2%
258 Cauliflower, raw Vegetables and Vegetable Products 0.33 mg 2%
259 Shallots, bulb, peeled, root removed, raw Vegetables and Vegetable Products 0.33 mg 2%
260 Tomatoes, grape, raw Vegetables and Vegetable Products 0.33 mg 2%
261 Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) Fruits and Fruit Juices 0.33 mg 2%
262 Oranges, raw, navels Fruits and Fruit Juices 0.33 mg 2%
263 Lettuce, leaf, green, raw Vegetables and Vegetable Products 0.32 mg 2%
264 Plantains, ripe, raw Fruits and Fruit Juices 0.32 mg 2%
265 Plantains, overripe, raw Fruits and Fruit Juices 0.31 mg 2%
266 Mushroom, crimini Vegetables and Vegetable Products 0.31 mg 2%
267 Olives, green, Manzanilla, stuffed with pimiento Fruits and Fruit Juices 0.31 mg 2%
268 Squash, winter, acorn, raw Vegetables and Vegetable Products 0.31 mg 2%
269 Nectarines, raw Fruits and Fruit Juices 0.30 mg 2%
270 Tomato juice, with added ingredients, from concentrate, shelf stable Vegetables and Vegetable Products 0.30 mg 2%
271 Almond milk, unsweetened, plain, shelf stable Beverages 0.29 mg 2%
272 Almond milk, unsweetened, plain, shelf stable Beverages 0.29 mg 2%
273 Strawberries, raw Fruits and Fruit Juices 0.28 mg 2%
274 Strawberries, raw Fruits and Fruit Juices 0.28 mg 2%
275 Onions, yellow, raw Vegetables and Vegetable Products 0.28 mg 2%
276 Snow crab, legs only, frozen Finfish and Shellfish Products 0.28 mg 2%
277 Lettuce, romaine, green, raw Vegetables and Vegetable Products 0.27 mg 1%
278 Oat milk, unsweetened, plain, refrigerated Beverages 0.26 mg 1%
279 Fish, salmon, Atlantic, farm raised, raw Finfish and Shellfish Products 0.26 mg 1%
280 Cabbage, napa, leaf, destemmed, raw Vegetables and Vegetable Products 0.26 mg 1%
281 Strawberries, raw Fruits and Fruit Juices 0.26 mg 1%
282 Strawberries, raw Fruits and Fruit Juices 0.26 mg 1%
283 Tomatillos, dehusked, raw Vegetables and Vegetable Products 0.24 mg 1%
284 Kiwifruit, green, raw Fruits and Fruit Juices 0.24 mg 1%
285 Cheese, American, restaurant Dairy and Egg Products 0.24 mg 1%
286 Onions, red, raw Vegetables and Vegetable Products 0.24 mg 1%
287 Pickles, cucumber, dill or kosher dill Vegetables and Vegetable Products 0.23 mg 1%
288 Mushrooms, white button Vegetables and Vegetable Products 0.23 mg 1%
289 Mushrooms, white button Vegetables and Vegetable Products 0.23 mg 1%
290 Fish, pollock, raw Finfish and Shellfish Products 0.22 mg 1%
291 Flour, rice, white, unenriched Cereal Grains and Pasta 0.22 mg 1%
292 Scallops, sea, frozen, wild caught Finfish and Shellfish Products 0.21 mg 1%
293 Squash, winter, butternut, raw Vegetables and Vegetable Products 0.21 mg 1%
294 Mushroom, maitake Vegetables and Vegetable Products 0.21 mg 1%
295 Blackberries, raw Fruits and Fruit Juices 0.21 mg 1%
296 Juice, tart cherry, from concentrate, shelf-stable Fruits and Fruit Juices 0.20 mg 1%
297 Snapper, frozen, wild caught Finfish and Shellfish Products 0.20 mg 1%
298 Cheese, mozzarella, low moisture, part-skim Dairy and Egg Products 0.20 mg 1%
299 Grapes, green, seedless, raw Fruits and Fruit Juices 0.20 mg 1%
300 Grapes, green, seedless, raw Fruits and Fruit Juices 0.20 mg 1%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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