Foods high in Iron

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 4751–4800 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
4751	Peanut butter, chunk style, without salt	Legumes and Legume Products	1.90 mg	11%	USDA_SR
4752	Peanut butter, smooth, reduced fat	Legumes and Legume Products	1.90 mg	11%	USDA_SR
4753	Chicken, broilers or fryers, neck, meat and skin, raw	Poultry Products	1.90 mg	11%	USDA_SR
4754	BURGER KING, CROISSAN'WICH with Egg and Cheese	Fast Foods	1.90 mg	11%	USDA_SR
4755	Fast Foods, biscuit, with egg and sausage	Fast Foods	1.90 mg	11%	USDA_SR
4756	Beverages, chocolate drink, milk and soy based, ready to drink, fortified	Beverages	1.90 mg	11%	USDA_SR
4757	Candies, sugar-coated almonds	Sweets	1.90 mg	11%	USDA_SR
4758	Broadbeans, immature seeds, raw	Vegetables and Vegetable Products	1.90 mg	11%	USDA_SR
4759	Beet greens, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.90 mg	11%	USDA_SR
4760	Peanut butter, reduced sodium	Legumes and Legume Products	1.90 mg	11%	USDA_SR
4761	Noodles, egg, dry, unenriched	Cereal Grains and Pasta	1.90 mg	11%	USDA_SR
4762	Mung beans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	1.90 mg	11%	USDA_SR
4763	Beet greens, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.90 mg	11%	USDA_SR
4764	Fish, salmon, red, canned, bones removed (Alaska Native)	American Indian/Alaska Native Foods	1.90 mg	11%	USDA_SR
4765	Beans, black, mature seeds, canned, solids and liquid, reduced sodium	Legumes and Legume Products	1.90 mg	11%	CNF
4766	Corn dog, wiener/sausage with cornflour coating, frozen, prepared	Mixed Dishes	1.90 mg	11%	CNF
4767	Beet greens, boiled, drained, with salt	Vegetables and Vegetable Products	1.90 mg	11%	CNF
4768	Beef, loin, t-bone steak (porterhouse), lean and fat, 3mm (1/8") trim, raw	Beef Products	1.90 mg	11%	CNF
4769	Candies, sugar-coated almonds	Sweets	1.90 mg	11%	CNF
4770	Peanut butter, reduced sodium	Legumes and Legume Products	1.90 mg	11%	CNF
4771	Peanut butter, smooth, reduced fat	Legumes and Legume Products	1.90 mg	11%	CNF
4772	Fast foods, breakfast, biscuit with egg and sausage	Fast Foods	1.90 mg	11%	CNF
4773	Pasta, egg noodles, unenriched, dry	Cereals, Grains and Pasta	1.90 mg	11%	CNF
4774	Coffee cake mix, cinnamon with crumb topping, dry, unprepared	Baked Products	1.90 mg	11%	CNF
4775	Veal, grain-fed, cutlets (inside rop round), pan-fried	Lamb, Veal and Game	1.90 mg	11%	CNF
4776	Veal, grain-fed, cutlets (inside top round), braised	Lamb, Veal and Game	1.90 mg	11%	CNF
4777	Game meat, native, bear, raw	Lamb, Veal and Game	1.90 mg	11%	CNF
4778	Peanut butter, chunk type, fat and sugar added	Legumes and Legume Products	1.90 mg	11%	CNF
4779	Peanut butter, chunk type, fat, sugar and salt added	Legumes and Legume Products	1.90 mg	11%	CNF
4780	Beans, black turtle, mature seeds, canned, solids and liquid	Legumes and Legume Products	1.90 mg	11%	CNF
4781	Broadbeans (fava beans), fresh, raw	Vegetables and Vegetable Products	1.90 mg	11%	CNF
4782	Beet greens, boiled, drained	Vegetables and Vegetable Products	1.90 mg	11%	CNF
4783	Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	1.90 mg	11%	CNF
4784	Chicken, broiler, neck, meat and skin, raw	Poultry Products	1.90 mg	11%	CNF
4785	Cheese, goat, soft, (more than 55% water, 21% M.F.)	Dairy and Egg Products	1.90 mg	11%	CNF
4786	Snack, Mixed Berry Bar	Snacks	1.89 mg	10%	USDA_SR
4787	Beef, New Zealand, imported, oyster blade, separable lean and fat, raw	Beef Products	1.89 mg	10%	USDA_SR
4788	Beef, New Zealand, imported, eye round, separable lean only, cooked, slow roasted	Beef Products	1.89 mg	10%	USDA_SR
4789	Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, cooked, braised	Lamb, Veal, and Game Products	1.89 mg	10%	USDA_SR
4790	Egg, whole, cooked, fried	Dairy and Egg Products	1.89 mg	10%	USDA_SR
4791	Beef, New Zealand, imported, chuck eye roll, separable lean and fat, raw	Beef Products	1.89 mg	10%	USDA_SR
4792	Scrapple, pork	Sausages and Luncheon Meats	1.89 mg	10%	USDA_SR
4793	Lamb, New Zealand, imported, breast, separable lean only, cooked, braised	Lamb, Veal, and Game Products	1.89 mg	10%	USDA_SR
4794	Bread, wheat, sprouted	Baked Products	1.89 mg	10%	USDA_SR
4795	Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw	Beef Products	1.89 mg	10%	USDA_SR
4796	Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	1.89 mg	10%	USDA_SR
4797	Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	1.89 mg	10%	USDA_SR
4798	Indien, samosa, vegetarian	Mixed Dishes	1.89 mg	10%	CNF
4799	Spinach, frozen, unprepared	Vegetables and Vegetable Products	1.89 mg	10%	CNF
4800	Nuts, macadamia nuts, raw	Nut and Seed Products	1.88 mg	10%	USDA_FF

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Foods high in Iron

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