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 101–150 of 5,522 foods

#	Food	Category	Per 100 g	% DV
101	Game meat, native, ringed seal, pup, boiled	Lamb, Veal and Game	18.00 mg	100%
102	Game meat, native, ringed seal, meat, aged	Lamb, Veal and Game	18.00 mg	100%
103	Game meat, native, walrus, meat, raw	Lamb, Veal and Game	18.00 mg	100%
104	Pork, liver, braised	Pork Products	17.92 mg	100%
105	Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's	Breakfast cereals	17.85 mg	99%
106	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	17.83 mg	99%
107	Cereal, ready to eat, Toasted Oats, Selection	Breakfast cereals	17.64 mg	98%
108	Sweets, molasses, blackstrap	Sweets	17.50 mg	97%
109	Spices, thyme, fresh	Spices and Herbs	17.45 mg	97%
110	Sweets, baking chocolate, unsweetened, square	Sweets	17.40 mg	97%
111	Malted milk, chocolate flavour, enriched powder	Beverages	17.38 mg	97%
112	Spices, chili powder	Spices and Herbs	17.30 mg	96%
113	Cereal, ready to eat, Corn Pops, Kellogg's	Breakfast cereals	17.12 mg	95%
114	Game meat, native, moose, dried	Lamb, Veal and Game	17.00 mg	94%
115	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	16.94 mg	94%
116	Malted milk, natural flavour, enriched powder	Beverages	16.60 mg	92%
117	Cereal, ready to eat, Shreddies, honey, Post	Breakfast cereals	16.55 mg	92%
118	Cereal, ready to eat, Lucky Charms, General Mills	Breakfast cereals	16.54 mg	92%
119	Cereal, ready to eat, Cheerios, General Mills	Breakfast cereals	16.51 mg	92%
120	Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills	Breakfast cereals	16.47 mg	91%
121	Pork, lungs, braised	Pork Products	16.41 mg	91%
122	Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills	Breakfast cereals	16.34 mg	91%
123	Spices, dill seed	Spices and Herbs	16.33 mg	91%
124	Spices, coriander seed (cilantro)	Spices and Herbs	16.32 mg	91%
125	Spices, caraway seed	Spices and Herbs	16.23 mg	90%
126	Mollusks, cockle, raw	Finfish and Shellfish Products	16.20 mg	90%
127	Cereal, ready to eat, Cheerios: multigrain, General Mills	Breakfast cereals	16.11 mg	90%
128	Cereal, ready to eat, Just Right, Kellogg's	Breakfast cereals	16.05 mg	89%
129	Chiton, leathery, gumboots, native	Finfish and Shellfish Products	16.00 mg	89%
130	Babyfood, snack, biscuit, wheat with milk powder	Babyfoods	15.85 mg	88%
131	Cereal, ready to eat, Corn Flakes: Frosted, Compliments	Breakfast cereals	15.71 mg	87%
132	Soybeans, dry, raw	Legumes and Legume Products	15.70 mg	87%
133	Sweets, cocoa, powder, unsweetened, dutch process	Sweets	15.52 mg	86%
134	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	15.46 mg	86%
135	Cereal, ready to eat, Honeycomb, Post	Breakfast cereals	15.31 mg	85%
136	Seeds, sesame flour, high-fat	Nuts and Seeds	15.17 mg	84%
137	Babyfood, cereal, rice, with yogourt, with fruit, dry	Babyfoods	15.04 mg	84%
138	Rhea, raw	Poultry Products	15.00 mg	83%
139	Sausage, blood sausage (Blood pudding), cooked	Sausages and Luncheon meats	14.91 mg	83%
140	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	14.76 mg	82%
141	Cereal, ready to eat, Froot Loops, Kellogg's	Breakfast cereals	14.75 mg	82%
142	Seeds, sesame meal, partially defatted	Nuts and Seeds	14.55 mg	81%
143	Soy protein isolate (prepared with sodium)	Legumes and Legume Products	14.50 mg	81%
144	Soy protein isolate (prepared with potassium)	Legumes and Legume Products	14.50 mg	81%
145	Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder	Sweets	14.50 mg	81%
146	Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder	Sweets	14.50 mg	81%
147	Cereal, ready-to-eat, Krave, Kellogg's	Breakfast cereals	14.50 mg	81%
148	Cereal, ready to eat, Life, Quaker	Breakfast cereals	14.44 mg	80%
149	Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills	Breakfast cereals	14.40 mg	80%
150	Game meat, native, walrus, liver, raw	Lamb, Veal and Game	14.40 mg	80%

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Foods high in Iron (Canadian (CNF))

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