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 351–374 of 374 foods

#	Food	Category	Per 100 g	% DV
351	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.06 mg	0%
352	Butter, stick, salted	Dairy and Egg Products	0.06 mg	0%
353	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.06 mg	0%
354	Peppers, serrano, seeded, raw	Vegetables and Vegetable Products	0.06 mg	0%
355	Pineapple, raw	Fruits and Fruit Juices	0.05 mg	0%
356	Mahi mahi, frozen, wild caught	Finfish and Shellfish Products	0.05 mg	0%
357	Oil, coconut	Fats and Oils	0.05 mg	0%
358	Sugars, granulated	Sweets	0.05 mg	0%
359	Sugars, granulated	Sweets	0.05 mg	0%
360	Applesauce, unsweetened, with added vitamin C	Fruits and Fruit Juices	0.04 mg	0%
361	Applesauce, unsweetened, with added vitamin C	Fruits and Fruit Juices	0.04 mg	0%
362	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.04 mg	0%
363	Apple juice, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.04 mg	0%
364	Peppers, jalapeno, seeded, raw	Vegetables and Vegetable Products	0.04 mg	0%
365	Kiwifruit (kiwi), green, peeled, raw	Fruits and Fruit Juices	0.04 mg	0%
366	Lettuce, iceberg, raw	Vegetables and Vegetable Products	0.03 mg	0%
367	Squash, spaghetti, peeled, seeded, raw	Vegetables and Vegetable Products	0.03 mg	0%
368	Juice, pomegranate, from concentrate, shelf-stable	Fruits and Fruit Juices	0.03 mg	0%
369	Butter, stick, unsalted	Dairy and Egg Products	0.03 mg	0%
370	Watermelon, seedless, flesh only, raw	Fruits and Fruit Juices	0.02 mg	0%
371	Apples, fuji, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%
372	Grapefruit juice, red, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	0.02 mg	0%
373	Apples, fuji, with skin, raw	Fruits and Fruit Juices	0.01 mg	0%
374	Buttermilk, low fat	Dairy and Egg Products	0.01 mg	0%

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Foods high in Iron (USDA Foundation)

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