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

Selling a product with iron? Generate a print-ready nutrition label from your recipe.

Showing 1351–1400 of 5,522 foods

#	Food	Category	Per 100 g	% DV
1351	Beef, hip, eye of round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised	Beef Products	2.61 mg	14%
1352	Beef, hip, eye of round steak, boneless, lean, cooked, braised	Beef Products	2.61 mg	14%
1353	Corn, dried, yellow	Vegetables and Vegetable Products	2.61 mg	14%
1354	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	2.61 mg	14%
1355	Beef, ground, medium, crumbled, pan-fried	Beef Products	2.60 mg	14%
1356	Cereal, ready to eat, Muesli: supreme, Jordans	Breakfast cereals	2.60 mg	14%
1357	Veal, milk-fed, shoulder, blade steak, lean, braised	Lamb, Veal and Game	2.60 mg	14%
1358	Game meat, bison, ground, raw	Lamb, Veal and Game	2.60 mg	14%
1359	Fish, arctic char, native, meat and skin, dried	Finfish and Shellfish Products	2.60 mg	14%
1360	Fish, salmon, native, king or chinook, liver	Finfish and Shellfish Products	2.60 mg	14%
1361	Pie crust, cookie-type, graham cracker, ready-to-serve	Baked Products	2.60 mg	14%
1362	Cereal, ready to eat, Oaty Bites, Nature's Path	Breakfast cereals	2.60 mg	14%
1363	Pie crust, standard type, frozen, ready-to-bake	Baked Products	2.60 mg	14%
1364	Puff pastry, frozen, ready-to-bake, baked	Baked Products	2.60 mg	14%
1365	Cookie, peanut butter sandwich	Baked Products	2.60 mg	14%
1366	Game meat, bison, raw	Lamb, Veal and Game	2.60 mg	14%
1367	Soup, cream, vegetable, dehydrated	Soups, Sauces and Gravies	2.60 mg	14%
1368	Beef, ground, lean, broiled	Beef Products	2.60 mg	14%
1369	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	2.60 mg	14%
1370	Raisin, seeded	Fruits and fruit juices	2.59 mg	14%
1371	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	2.59 mg	14%
1372	Fast foods, egg, scrambled	Fast Foods	2.59 mg	14%
1373	Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments and vegetables	Fast Foods	2.59 mg	14%
1374	Cracker, multigrain	Baked Products	2.59 mg	14%
1375	Soup, split pea, ready-to-serve	Soups, Sauces and Gravies	2.59 mg	14%
1376	Fast foods, sandwiches and burgers, hamburger, regular, double patty, with condiments	Fast Foods	2.58 mg	14%
1377	Sweet potato, flour	Vegetables and Vegetable Products	2.58 mg	14%
1378	Cookie, oatmeal (with or without raisins), commercial	Baked Products	2.58 mg	14%
1379	Beef, ground, medium, baked	Beef Products	2.58 mg	14%
1380	Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked	Baked Products	2.57 mg	14%
1381	Goose, domesticated, meat only, raw	Poultry Products	2.57 mg	14%
1382	Cereal, hot, oats, instant: regular, prepared	Breakfast cereals	2.57 mg	14%
1383	Nuts, mixed nuts, oil roasted without peanuts, salted	Nuts and Seeds	2.57 mg	14%
1384	Nuts, mixed nuts, oil roasted without peanuts	Nuts and Seeds	2.57 mg	14%
1385	Beet greens, raw	Vegetables and Vegetable Products	2.57 mg	14%
1386	Arrowhead, raw	Vegetables and Vegetable Products	2.57 mg	14%
1387	Pie crust, standard type, homemade, unbaked	Baked Products	2.57 mg	14%
1388	Grains, triticale	Cereals, Grains and Pasta	2.57 mg	14%
1389	Fast foods, mexican, burrito with beef, cheese and chili	Fast Foods	2.57 mg	14%
1390	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain	Fast Foods	2.57 mg	14%
1391	Fast foods, sandwiches and burgers, chicken fillet sandwich, plain	Fast Foods	2.57 mg	14%
1392	Beef, hip, rump roast, lean and fat, 3mm (1/8") trim, broiled	Beef Products	2.56 mg	14%
1393	Puff pastry, frozen, ready-to-bake	Baked Products	2.56 mg	14%
1394	Peanuts, Virginia, raw	Legumes and Legume Products	2.55 mg	14%
1395	Beef, brain, raw	Beef Products	2.55 mg	14%
1396	Dessert, rennin, chocolate, dry mix, unprepared	Sweets	2.55 mg	14%
1397	Fast foods, side dish, hush puppies	Fast Foods	2.55 mg	14%
1398	Fast foods, Miniature cinnamon rolls	Fast Foods	2.55 mg	14%
1399	Fast foods, pizza, cheese and pepperoni, thick crust	Fast Foods	2.55 mg	14%
1400	Granola bar, crunchy, plain	Baked Products	2.55 mg	14%

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Iron (Canadian (CNF))

Turn these foods into a print-ready nutrition label.