Foods high in Iron (Canadian (CNF))

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 51–100 of 5,522 foods

#	Food	Category	Per 100 g	% DV
51	Spices, sage, ground	Spices and Herbs	28.12 mg	156%
52	Babyfood, cereal, oat, with milk powder, dry	Babyfoods	27.81 mg	154%
53	Babyfood, cereal, wheat, with milk powder and fruit, dry	Babyfoods	27.70 mg	154%
54	Game meat, native, ringed seal, meat, boiled	Lamb, Veal and Game	27.50 mg	153%
55	Babyfood, cereal, rice, with milk powder, dry	Babyfoods	27.26 mg	151%
56	Babyfood, cereal, wheat, dry	Babyfoods	26.04 mg	145%
57	Game meat, native, walrus, meat, boiled	Lamb, Veal and Game	26.00 mg	144%
58	Babyfood, snack, biscuit, mixed grain	Babyfoods	25.96 mg	144%
59	Game meat, whale, raw	Lamb, Veal and Game	25.90 mg	144%
60	Game meat, native, moose, lung, roasted	Lamb, Veal and Game	25.00 mg	139%
61	Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post	Breakfast cereals	24.94 mg	139%
62	Babyfood, cereal, rice, dry	Babyfoods	24.49 mg	136%
63	Game meat, native, caribou (reindeer), stomach, raw	Lamb, Veal and Game	24.00 mg	133%
64	Game meat, native, bearded seal meat, boiled	Lamb, Veal and Game	23.50 mg	131%
65	Pork, liver, raw	Pork Products	23.30 mg	129%
66	Babyfood, cereal, oat, with milk powder and fruit, dry	Babyfoods	23.17 mg	129%
67	Game meat, native, caribou (reindeer), lungs, raw	Lamb, Veal and Game	23.00 mg	128%
68	Game meat, native, moose, liver, roasted	Lamb, Veal and Game	23.00 mg	128%
69	Beverages, high protein powder	Beverages	22.50 mg	125%
70	Pork, spleen, raw	Pork Products	22.32 mg	124%
71	Pork, spleen, braised	Pork Products	22.23 mg	124%
72	Game meat, native, moose, liver, raw	Lamb, Veal and Game	22.00 mg	122%
73	Seaweed, agar, dried	Vegetables and Vegetable Products	21.40 mg	119%
74	Spices, paprika	Spices and Herbs	21.14 mg	117%
75	Fish, oopah (tunicata), native, whole animal	Finfish and Shellfish Products	20.70 mg	115%
76	Cereal, ready to eat, Nesquik, General Mills	Breakfast cereals	20.58 mg	114%
77	Game meat, seal, harp, raw	Lamb, Veal and Game	20.30 mg	113%
78	Cereal, ready to eat, Honey Bunches of Oats with almonds, Post	Breakfast cereals	20.14 mg	112%
79	Chives, freeze-dried	Vegetables and Vegetable Products	20.00 mg	111%
80	Game meat, native, bearded seal meat, raw	Lamb, Veal and Game	20.00 mg	111%
81	Babyfood, fruit, jarred, prunes	Babyfoods	20.00 mg	111%
82	Game meat, native, caribou (reindeer), liver, baked	Lamb, Veal and Game	20.00 mg	111%
83	Spices, ginger, ground	Spices and Herbs	19.80 mg	110%
84	Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry	Babyfoods	19.74 mg	110%
85	Spices, pumpkin pie spice	Spices and Herbs	19.71 mg	110%
86	Game meat, native, ringed seal, meat, raw	Lamb, Veal and Game	19.50 mg	108%
87	Game meat, native, walrus, meat, aged	Lamb, Veal and Game	19.50 mg	108%
88	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	19.26 mg	107%
89	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	19.20 mg	107%
90	Spices, curry powder	Spices and Herbs	19.10 mg	106%
91	Pork, lungs, raw	Pork Products	18.90 mg	105%
92	Cereal, ready to eat, French Toast Crunch, General Mills	Breakfast cereals	18.76 mg	104%
93	Grains, rice bran, crude	Cereals, Grains and Pasta	18.54 mg	103%
94	Spices, fennel seed	Spices and Herbs	18.54 mg	103%
95	Cereal, ready to eat, Alpha-bits, Post	Breakfast cereals	18.52 mg	103%
96	Cereal, ready to eat, Corn Flakes, Kellogg's	Breakfast cereals	18.51 mg	103%
97	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	18.51 mg	103%
98	Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills	Breakfast cereals	18.49 mg	103%
99	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	18.40 mg	102%
100	Game meat, native, ringed seal, meat, aged	Lamb, Veal and Game	18.00 mg	100%

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Foods high in Iron (Canadian (CNF))

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