Foods high in Iron (USDA Foundation)

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 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%

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Foods high in Iron (USDA Foundation)

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