Foods high in Iron (USDA SR Legacy)

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 351-400 of 7481 foods.

# Food Category Per 100 g % DV
351 Beef, New Zealand, imported, variety meats and by-products, liver, raw Beef Products 8.44 mg 47%
352 Baobab powder Fruits and Fruit Juices 8.42 mg 47%
353 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular Breakfast Cereals 8.34 mg 46%
354 Spices, cinnamon, ground Spices and Herbs 8.32 mg 46%
355 Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry Breakfast Cereals 8.31 mg 46%
356 Lamb, variety meats and by-products, liver, cooked, braised Lamb, Veal, and Game Products 8.28 mg 46%
357 Egg, whole, dried, stabilized, glucose reduced Dairy and Egg Products 8.28 mg 46%
358 Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw Legumes and Legume Products 8.27 mg 46%
359 Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry Breakfast Cereals 8.22 mg 46%
360 Soy flour, low-fat Legumes and Legume Products 8.20 mg 46%
361 Beans, kidney, all types, mature seeds, raw Legumes and Legume Products 8.20 mg 46%
362 Lemon grass (citronella), raw Vegetables and Vegetable Products 8.17 mg 45%
363 Leavening agents, baking powder, low-sodium Baked Products 8.17 mg 45%
364 Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) Sweets 8.13 mg 45%
365 Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated Vegetables and Vegetable Products 8.07 mg 45%
366 Seeds, pumpkin and squash seed kernels, roasted, with salt added Nut and Seed Products 8.07 mg 45%
367 Seeds, pumpkin and squash seed kernels, roasted, without salt Nut and Seed Products 8.07 mg 45%
368 Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry Breakfast Cereals 8.07 mg 45%
369 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ Breakfast Cereals 8.05 mg 45%
370 Chocolate, dark, 45- 59% cacao solids Sweets 8.02 mg 45%
371 Beef, variety meats and by-products, lungs, raw Beef Products 7.95 mg 44%
372 Seeds, hemp seed, hulled Nut and Seed Products 7.95 mg 44%
373 Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Breakfast Cereals 7.92 mg 44%
374 Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry Breakfast Cereals 7.91 mg 44%
375 Pancakes, whole-wheat, dry mix, incomplete Baked Products 7.84 mg 44%
376 Papad Legumes and Legume Products 7.80 mg 43%
377 Spices, pepper, red or cayenne Spices and Herbs 7.80 mg 43%
378 Cookies, chocolate sandwich, with extra creme filling Baked Products 7.80 mg 43%
379 Seeds, sesame seed kernels, toasted, with salt added (decorticated) Nut and Seed Products 7.78 mg 43%
380 Seeds, sesame seed kernels, toasted, without salt added (decorticated) Nut and Seed Products 7.78 mg 43%
381 Mollusks, oyster, eastern, farmed, cooked, dry heat Finfish and Shellfish Products 7.77 mg 43%
382 Beans, small white, mature seeds, raw Legumes and Legume Products 7.73 mg 43%
383 Seeds, chia seeds, dried Nut and Seed Products 7.72 mg 43%
384 Crackers, saltines, fat-free, low-sodium Baked Products 7.72 mg 43%
385 Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted Baby Foods 7.70 mg 43%
386 Infant formula, NESTLE, GOOD START SUPREME, with iron, powder Baby Foods 7.70 mg 43%
387 Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder Beverages 7.70 mg 43%
388 Infant formula, GERBER, GOOD START, PROTECT PLUS, powder Baby Foods 7.70 mg 43%
389 Teff, uncooked Cereal Grains and Pasta 7.63 mg 42%
390 Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES Breakfast Cereals 7.62 mg 42%
391 Amaranth grain, uncooked Cereal Grains and Pasta 7.61 mg 42%
392 Leeks, (bulb and lower-leaf portion), freeze-dried Vegetables and Vegetable Products 7.60 mg 42%
393 Mungo beans, mature seeds, raw Legumes and Legume Products 7.57 mg 42%
394 Lima beans, large, mature seeds, raw Legumes and Legume Products 7.51 mg 42%
395 Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder Baby Foods 7.50 mg 42%
396 Babyfood, cereal, oatmeal, with applesauce and bananas, strained Baby Foods 7.50 mg 42%
397 Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified Baby Foods 7.50 mg 42%
398 Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder Baby Foods 7.40 mg 41%
399 Gravy, brown instant, dry Soups, Sauces, and Gravies 7.40 mg 41%
400 Lentils, pink or red, raw Legumes and Legume Products 7.39 mg 41%

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Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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