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 1251–1300 of 5,522 foods

#	Food	Category	Per 100 g	% DV
1251	Grains, rice and vermicelli mix, chicken flavour, unprepared	Mixed Dishes	2.77 mg	15%
1252	Fast foods, mexican, burrito with beef	Fast Foods	2.77 mg	15%
1253	Cracker, standard snack-type, sandwich with peanut butter	Baked Products	2.77 mg	15%
1254	Biscuit, plain/buttermilk, dry mix, unprepared	Baked Products	2.77 mg	15%
1255	Game meat, elk, raw	Lamb, Veal and Game	2.76 mg	15%
1256	Fast food, biscuit	Fast Foods	2.76 mg	15%
1257	Candies, bars, sweet chocolate	Sweets	2.76 mg	15%
1258	Bagel, whole-wheat (multigrain)	Baked Products	2.76 mg	15%
1259	Beef, loin, tenderloin, roast, lean, raw	Beef Products	2.76 mg	15%
1260	Pasta mix, classic cheeseburger macaroni, unprepared	Mixed Dishes	2.75 mg	15%
1261	Beef, loin, tenderloin, roast, lean and fat, 0mm (0") trim, raw	Beef Products	2.75 mg	15%
1262	Game meat, elk, ground, raw	Lamb, Veal and Game	2.75 mg	15%
1263	Cookie, animal crackers (arrowroot, social tea)	Baked Products	2.75 mg	15%
1264	Biscuit, multigrain, refrigerated dough	Baked Products	2.75 mg	15%
1265	Beef, ground, lean, loaf, baked	Beef Products	2.74 mg	15%
1266	Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8") trim, cooked, broiled	Beef Products	2.74 mg	15%
1267	Chicken, wing, frozen, glazed, barbecue flavour, heated in the microwave	Poultry Products	2.74 mg	15%
1268	Cereal, ready to eat, Crispy Rice, Nature's Path	Breakfast cereals	2.73 mg	15%
1269	Beef, ground, extra lean, patty, pan-fried	Beef Products	2.73 mg	15%
1270	Cracker, rusk toast	Baked Products	2.72 mg	15%
1271	Cracker, cheese, sandwich-type, with peanut butter filling	Baked Products	2.72 mg	15%
1272	Cake, sponge, commercial	Baked Products	2.72 mg	15%
1273	Veal, tongue, raw	Lamb, Veal and Game	2.72 mg	15%
1274	Roll, french	Baked Products	2.71 mg	15%
1275	Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker	Breakfast cereals	2.71 mg	15%
1276	Spinach, raw	Vegetables and Vegetable Products	2.71 mg	15%
1277	Beans, pinto, frozen, boiled, drained	Vegetables and Vegetable Products	2.71 mg	15%
1278	Pasta mix, classic beef, unprepared	Mixed Dishes	2.71 mg	15%
1279	Bread, 60% whole wheat, commercial	Baked Products	2.71 mg	15%
1280	Sweets, pectin, unsweetened, dry mix	Sweets	2.71 mg	15%
1281	Grains, corn, yellow, field, dry	Cereals, Grains and Pasta	2.71 mg	15%
1282	Beans, pinto, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.71 mg	15%
1283	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain	Fast Foods	2.71 mg	15%
1284	Cookie, oatmeal, homemade, without raisins	Baked Products	2.70 mg	15%
1285	Beef, chuck, short ribs, boneless, lean and fat, 0mm trim, braised	Beef Products	2.70 mg	15%
1286	Pasta, Japanese noodles, soba, dry	Cereals, Grains and Pasta	2.70 mg	15%
1287	Beef, loin, top sirloin steak, boneless, lean and fat, 3mm (1/8") trim, cooked, broiled	Beef Products	2.70 mg	15%
1288	Beef, loin, tenderloin, steak, lean and fat, 0mm (0") trim, raw	Beef Products	2.70 mg	15%
1289	Cereal, ready to eat, Grainshop, Weetabix	Breakfast cereals	2.70 mg	15%
1290	Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery	Breakfast cereals	2.70 mg	15%
1291	Fish, herring eggs, native, Pacific, raw	Finfish and Shellfish Products	2.70 mg	15%
1292	Candies, dark chocolate coated coffee beans	Sweets	2.70 mg	15%
1293	Roll, dinner, rye	Baked Products	2.70 mg	15%
1294	Cracker, matzo, egg	Baked Products	2.70 mg	15%
1295	Game meat, native, caribou (reindeer), bone marrow, raw	Lamb, Veal and Game	2.70 mg	15%
1296	Duck, domesticated, meat and skin, roasted	Poultry Products	2.70 mg	15%
1297	Duck, domesticated, meat only, roasted	Poultry Products	2.70 mg	15%
1298	Soybean, fermented products, tempeh (tempe)	Legumes and Legume Products	2.70 mg	15%
1299	Beef, ground, regular, broiled	Beef Products	2.70 mg	15%
1300	Beef, ground, medium, patty, pan-fried	Beef Products	2.70 mg	15%

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Foods high in Iron (Canadian (CNF))

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