Foods high in Iron (USDA SR Legacy)

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 4451–4500 of 7,481 foods

#	Food	Category	Per 100 g	% DV
4451	Yachtwurst, with pistachio nuts, cooked	Sausages and Luncheon Meats	1.00 mg	6%
4452	Groundcherries, (cape-gooseberries or poha), raw	Fruits and Fruit Juices	1.00 mg	6%
4453	Beef, corned beef hash, with potato, canned	Meals, Entrees, and Side Dishes	1.00 mg	6%
4454	Broadbeans (fava beans), mature seeds, canned	Legumes and Legume Products	1.00 mg	6%
4455	Veal, shoulder, arm, separable lean and fat, raw	Lamb, Veal, and Game Products	1.00 mg	6%
4456	Veal, shoulder, blade, separable lean and fat, cooked, roasted	Lamb, Veal, and Game Products	1.00 mg	6%
4457	Currants, red and white, raw	Fruits and Fruit Juices	1.00 mg	6%
4458	Veal, Australian, shank, fore, bone-in, separable lean only, raw	Lamb, Veal, and Game Products	1.00 mg	6%
4459	Pie, lemon meringue, prepared from recipe	Baked Products	1.00 mg	6%
4460	Fish, tuna salad	Finfish and Shellfish Products	1.00 mg	6%
4461	Veal, composite of trimmed retail cuts, separable fat, cooked	Lamb, Veal, and Game Products	1.00 mg	6%
4462	Veal, shoulder, blade, separable lean only, cooked, roasted	Lamb, Veal, and Game Products	1.00 mg	6%
4463	Veal, ground, cooked, broiled	Lamb, Veal, and Game Products	0.99 mg	6%
4464	Fast Foods, Fried Chicken, Drumstick, meat and skin with breading	Fast Foods	0.99 mg	6%
4465	Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve	Soups, Sauces, and Gravies	0.99 mg	6%
4466	Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, ready-to-feed	Baby Foods	0.99 mg	6%
4467	Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, prepared from liquid concentrate	Baby Foods	0.99 mg	6%
4468	Babyfood, meat, chicken, junior	Baby Foods	0.99 mg	6%
4469	Pork, fresh, loin, whole, separable lean and fat, cooked, roasted	Pork Products	0.99 mg	6%
4470	Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried	Pork Products	0.99 mg	6%
4471	Pork, fresh, variety meats and by-products, tail, raw	Pork Products	0.99 mg	6%
4472	Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised	Pork Products	0.99 mg	6%
4473	Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted	Pork Products	0.99 mg	6%
4474	Pork, cured, ham, shank, bone-in, separable lean only, unheated	Pork Products	0.99 mg	6%
4475	Beans, shellie, canned, solids and liquids	Vegetables and Vegetable Products	0.99 mg	6%
4476	Potatoes, hash brown, frozen, with butter sauce, prepared	Vegetables and Vegetable Products	0.99 mg	6%
4477	Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix	Meals, Entrees, and Side Dishes	0.99 mg	6%
4478	Kielbasa, fully cooked, grilled	Sausages and Luncheon Meats	0.99 mg	6%
4479	Veal, Australian, shank, fore, bone-in, separable lean and fat, raw	Lamb, Veal, and Game Products	0.99 mg	6%
4480	Lamb, Australian, imported, fresh, seam fat, raw	Lamb, Veal, and Game Products	0.98 mg	5%
4481	Chicken, dark meat, thigh, meat and skin, with added solution, cooked, braised	Poultry Products	0.98 mg	5%
4482	Babyfood, meat, beef, strained	Baby Foods	0.98 mg	5%
4483	Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA	Baby Foods	0.98 mg	5%
4484	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	Legumes and Legume Products	0.98 mg	5%
4485	Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	0.98 mg	5%
4486	Chicken, dark meat, thigh, meat only, with added solution, cooked, roasted	Poultry Products	0.98 mg	5%
4487	Grapes, canned, thompson seedless, water pack, solids and liquids	Fruits and Fruit Juices	0.98 mg	5%
4488	KFC, Fried Chicken, ORIGINAL RECIPE, Wing, meat only, skin and breading removed	Fast Foods	0.98 mg	5%
4489	Turnips, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.98 mg	5%
4490	Infant formula, GERBER, GOOD START, PROTECT PLUS, ready-to-feed	Baby Foods	0.98 mg	5%
4491	Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed	Baby Foods	0.98 mg	5%
4492	Chicken, broilers or fryers, light meat, meat and skin, cooked, stewed	Poultry Products	0.98 mg	5%
4493	Chicken, broilers or fryers, dark meat, meat and skin, raw	Poultry Products	0.98 mg	5%
4494	Chicken, broilers or fryers, rotisserie, original seasoning, skin only, cooked	Poultry Products	0.98 mg	5%
4495	Babyfood, meat, beef, junior	Baby Foods	0.98 mg	5%
4496	Bread, salvadoran sweet cheese (quesadilla salvadorena)	Baked Products	0.98 mg	5%
4497	Raisins, golden, seedless	Fruits and Fruit Juices	0.98 mg	5%
4498	Pork, fresh, loin, tenderloin, separable lean only, raw	Pork Products	0.98 mg	5%
4499	Pork, fresh, variety meats and by-products, feet, cooked, simmered	Pork Products	0.98 mg	5%
4500	Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted	Pork Products	0.98 mg	5%

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Foods high in Iron (USDA SR Legacy)

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