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 1401–1450 of 5,522 foods

#	Food	Category	Per 100 g	% DV
1401	Granola bar, crunchy, fruit and/or nut	Baked Products	2.55 mg	14%
1402	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.55 mg	14%
1403	Snacks, corn-based, extruded, cones, plain	Snacks	2.54 mg	14%
1404	Cake, shortcake, biscuit-type, homemade	Baked Products	2.54 mg	14%
1405	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.54 mg	14%
1406	Snacks, pretzels, hard, chocolate coated	Snacks	2.54 mg	14%
1407	Snacks, corn-based, extruded, puffs or twists, cheese	Snacks	2.53 mg	14%
1408	Fast foods, sandwiches and burgers, steak sandwich	Fast Foods	2.53 mg	14%
1409	Cereal, ready to eat, Morning Crisp Wild Berries, Jordans	Breakfast cereals	2.53 mg	14%
1410	Nuts, pecans, dried	Nuts and Seeds	2.53 mg	14%
1411	Beef, brisket, lean and fat, 0mm (0") trim, braised	Beef Products	2.53 mg	14%
1412	Cookie, marshmallow (includes pies), chocolate-coated	Baked Products	2.53 mg	14%
1413	Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned)	Baked Products	2.53 mg	14%
1414	Fast foods, breakfast, english muffin with butter	Fast Foods	2.52 mg	14%
1415	Fast foods, pizza, cheese and pepperoni, regular crust	Fast Foods	2.52 mg	14%
1416	Burrito, bean and cheese, frozen	Mixed Dishes	2.51 mg	14%
1417	Bread, spelt, commercial	Baked Products	2.51 mg	14%
1418	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	2.51 mg	14%
1419	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	2.51 mg	14%
1420	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	2.51 mg	14%
1421	Corn fritter	Baked Products	2.50 mg	14%
1422	Goose, domesticated, meat and skin, raw	Poultry Products	2.50 mg	14%
1423	Soup, mushroom, dehydrated	Soups, Sauces and Gravies	2.50 mg	14%
1424	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	2.50 mg	14%
1425	Persimmon, native, raw	Fruits and fruit juices	2.50 mg	14%
1426	Soybeans, green (edamame), boiled, drained	Vegetables and Vegetable Products	2.50 mg	14%
1427	Fish, cod (scrod), atlantic, dried and salted	Finfish and Shellfish Products	2.50 mg	14%
1428	Crustaceans, crab, atlantic snow crab (spider, queen), raw	Finfish and Shellfish Products	2.50 mg	14%
1429	Veal, grain-fed, shoulder, whole, lean, roasted	Lamb, Veal and Game	2.50 mg	14%
1430	Bread, cornbread (also corn muffin mix), dry mix, unprepared	Baked Products	2.50 mg	14%
1431	Bread, cornbread, homemade, made with 2% milk	Baked Products	2.50 mg	14%
1432	Taco shell, baked, unsalted	Baked Products	2.50 mg	14%
1433	Candies, Golden Almond Solitaires, chocolate with almonds	Sweets	2.50 mg	14%
1434	Grains, barley, pearled, dry	Cereals, Grains and Pasta	2.50 mg	14%
1435	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	2.50 mg	14%
1436	Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery	Breakfast cereals	2.50 mg	14%
1437	Beef, rib, rib roast with bone, lean, cooked, roasted	Beef Products	2.50 mg	14%
1438	Cookie, chocolate chip, refrigerated dough, baked	Baked Products	2.50 mg	14%
1439	Soybeans, green (edamame), boiled, drained, with salt	Vegetables and Vegetable Products	2.50 mg	14%
1440	Fast foods, breakfast, biscuit with egg and bacon	Fast Foods	2.49 mg	14%
1441	Bread, cheese	Baked Products	2.49 mg	14%
1442	Chicken, broiler, gizzard, raw	Poultry Products	2.49 mg	14%
1443	Soybean, fermented products, miso	Legumes and Legume Products	2.49 mg	14%
1444	Apricot, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	2.48 mg	14%
1445	Beef, ground, medium, broiled	Beef Products	2.48 mg	14%
1446	Fish, gefiltefish, commercial, sweet recipe with broth	Finfish and Shellfish Products	2.48 mg	14%
1447	Beans, yellow, boiled	Legumes and Legume Products	2.48 mg	14%
1448	Beans, yellow, boiled, salted	Legumes and Legume Products	2.48 mg	14%
1449	Biscuit, plain/buttermilk, refrigerated dough, higher fat	Baked Products	2.48 mg	14%
1450	Cookie, fudge, cake-type	Baked Products	2.48 mg	14%

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Foods high in Iron (Canadian (CNF))

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