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 1301–1350 of 5,522 foods

#	Food	Category	Per 100 g	% DV
1301	Soup, pea, green or split, dehydrated	Soups, Sauces and Gravies	2.69 mg	15%
1302	Pork, pancreas, braised	Pork Products	2.69 mg	15%
1303	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	2.69 mg	15%
1304	Bread, Irish soda, homemade	Baked Products	2.69 mg	15%
1305	Muffin, wheat bran, dry mix, prepared	Baked Products	2.69 mg	15%
1306	Bread, whole wheat, commercial, toasted	Baked Products	2.68 mg	15%
1307	Fast foods, dessert, cookies, chocolate chip	Fast Foods	2.68 mg	15%
1308	Grains, barley flour	Cereals, Grains and Pasta	2.68 mg	15%
1309	Soup, beef noodle, dehydrated	Soups, Sauces and Gravies	2.68 mg	15%
1310	Mollusks, clam, mixed species, canned, drained solids	Finfish and Shellfish Products	2.68 mg	15%
1311	Tomato, sun-dried, packed in oil, drained	Vegetables and Vegetable Products	2.68 mg	15%
1312	Cracker, wheat, sandwich, with peanut butter filling	Baked Products	2.67 mg	15%
1313	Grains, rye	Cereals, Grains and Pasta	2.67 mg	15%
1314	Taquito, beef and cheese, frozen, heated in oven	Mixed Dishes	2.67 mg	15%
1315	Snacks, popcorn, air-popped, white popcorn	Snacks	2.66 mg	15%
1316	Game meat, bison, top round, lean, steak, raw	Lamb, Veal and Game	2.66 mg	15%
1317	English muffin, whole wheat, toasted	Baked Products	2.66 mg	15%
1318	Apricot, dried, sulphured, uncooked	Fruits and fruit juices	2.66 mg	15%
1319	Cookie, oatmeal, homemade, with raisins	Baked Products	2.65 mg	15%
1320	Lamb, tongue, raw	Lamb, Veal and Game	2.65 mg	15%
1321	Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving	Baked Products	2.65 mg	15%
1322	Candies, bars, milk chocolate with rice cereal	Sweets	2.65 mg	15%
1323	Fast foods, entree, clams, breaded and fried	Fast Foods	2.65 mg	15%
1324	Nuts, macadamia, dry roasted, unsalted	Nuts and Seeds	2.65 mg	15%
1325	Nuts, macadamia, dry roasted, salted	Nuts and Seeds	2.65 mg	15%
1326	Ostrich, outside leg, raw	Poultry Products	2.65 mg	15%
1327	Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked	Baked Products	2.65 mg	15%
1328	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	2.65 mg	15%
1329	Snacks, trail mix, tropical	Snacks	2.64 mg	15%
1330	Cereal, ready to eat, Kashi: honey puffed, Kashi	Breakfast cereals	2.64 mg	15%
1331	Cracker, wheat	Baked Products	2.64 mg	15%
1332	Beans, yardlong, mature seeds, boiled, salted	Legumes and Legume Products	2.64 mg	15%
1333	Beans, yardlong, mature seeds, boiled	Legumes and Legume Products	2.64 mg	15%
1334	Chicken, broiler, neck, meat, simmered	Poultry Products	2.63 mg	15%
1335	Veal, grain-fed, rib chop, lean and fat, broiled	Lamb, Veal and Game	2.63 mg	15%
1336	Lamb, tongue, braised	Lamb, Veal and Game	2.63 mg	15%
1337	Fast foods, breakfast, english muffin with egg, cheese and sausage	Fast Foods	2.63 mg	15%
1338	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	2.63 mg	15%
1339	Turkey bacon, cooked	Poultry Products	2.63 mg	15%
1340	Tortilla, ready-to-bake / fry, whole-wheat	Baked Products	2.63 mg	15%
1341	Cracker, wheat, sandwich, with cheese filling	Baked Products	2.62 mg	15%
1342	Bread, pita, white	Baked Products	2.62 mg	15%
1343	Veal, grain-fed, shoulder, whole, lean and fat, roasted	Lamb, Veal and Game	2.62 mg	15%
1344	Muffin, corn, homemade, with 2% milk	Baked Products	2.61 mg	14%
1345	Beef, tongue, simmered	Beef Products	2.61 mg	14%
1346	Beef, pancreas, braised	Beef Products	2.61 mg	14%
1347	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	2.61 mg	14%
1348	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	2.61 mg	14%
1349	Fast foods, mexican, chimichanga with beef	Fast Foods	2.61 mg	14%
1350	Fast foods, sandwiches and burgers, hamburger, large, single patty, plain	Fast Foods	2.61 mg	14%

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Foods high in Iron (Canadian (CNF))

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