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 1451–1500 of 5,522 foods

#	Food	Category	Per 100 g	% DV
1451	Cookie, chocolate chip, homemade, made with butter	Baked Products	2.48 mg	14%
1452	Beef stew, canned	Mixed Dishes	2.48 mg	14%
1453	Veal, milk-fed, rib chop, lean and fat, broiled	Lamb, Veal and Game	2.48 mg	14%
1454	Fast foods, pizza, cheese, regular crust	Fast Foods	2.48 mg	14%
1455	Fast foods, pizza, cheese, thick crust	Fast Foods	2.48 mg	14%
1456	Bannock	Baked Products	2.47 mg	14%
1457	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	2.47 mg	14%
1458	Taquito, chicken and cheese, frozen, heated in oven	Mixed Dishes	2.47 mg	14%
1459	Bread, whole grain (whole-wheat), with added fibre, commercial, toasted	Baked Products	2.47 mg	14%
1460	Nuts, pecans, oil roasted	Nuts and Seeds	2.47 mg	14%
1461	Nuts, pecans, oil roasted, salted	Nuts and Seeds	2.47 mg	14%
1462	Nuts, beechnuts, dried	Nuts and Seeds	2.46 mg	14%
1463	Cookie, chocolate chip, homemade, made with margarine	Baked Products	2.46 mg	14%
1464	Grains, bulgur, dry	Cereals, Grains and Pasta	2.46 mg	14%
1465	Beef, brisket, whole, lean and fat, 3mm (1/8") trim, braised	Beef Products	2.46 mg	14%
1466	Bread, garlic, toasted	Baked Products	2.46 mg	14%
1467	Beans, lima, boiled, drained, with salt	Vegetables and Vegetable Products	2.45 mg	14%
1468	Granola bar, chewy, sweet and salty	Baked Products	2.45 mg	14%
1469	Beef, chuck, short ribs, boneless, lean, 0mm trim, raw	Beef Products	2.45 mg	14%
1470	Beans, lima, boiled, drained	Vegetables and Vegetable Products	2.45 mg	14%
1471	Cracker, rye, sandwich-type with cheese filling	Baked Products	2.45 mg	14%
1472	English muffin, whole wheat	Baked Products	2.45 mg	14%
1473	Soup, chicken noodle, dehydrated	Soups, Sauces and Gravies	2.44 mg	14%
1474	Sweet roll, cinnamon, refrigerated dough, with icing (frosting)	Baked Products	2.44 mg	14%
1475	Snacks, oriental mix, rice-based	Snacks	2.44 mg	14%
1476	Hummus, commercial	Legumes and Legume Products	2.44 mg	14%
1477	Grains, rice and vermicelli mix, pilaf flavour, unprepared	Cereals, Grains and Pasta	2.44 mg	14%
1478	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	2.44 mg	14%
1479	Nuts, brazilnuts, dried, unblanched	Nuts and Seeds	2.43 mg	14%
1480	Nuts, coconut meat, raw	Nuts and Seeds	2.43 mg	14%
1481	Bread, pumpernickel, toasted	Baked Products	2.43 mg	14%
1482	Coffee cake, fruit	Baked Products	2.43 mg	14%
1483	Cookie, shortbread, pecan, commercial	Baked Products	2.43 mg	14%
1484	Cracker, crispbread, rye	Baked Products	2.43 mg	14%
1485	Chicken, broiler, neck, meat and skin, flour coated, fried	Poultry Products	2.42 mg	13%
1486	Beef, ground, patty, frozen, broiled	Beef Products	2.42 mg	13%
1487	Beef, cured, dried beef	Beef Products	2.42 mg	13%
1488	Doughnut (donut), French cruller, glazed	Baked Products	2.42 mg	13%
1489	Roll, dinner, whole wheat	Baked Products	2.42 mg	13%
1490	Bread, whole wheat, commercial	Baked Products	2.42 mg	13%
1491	Fast foods, breakfast, biscuit with ham	Fast Foods	2.41 mg	13%
1492	Pizza, pepperoni, frozen, cooked	Mixed Dishes	2.41 mg	13%
1493	Chicken, wing, frozen, glazed, barbecue flavour	Poultry Products	2.41 mg	13%
1494	Veggie / soy burger patty, unprepared	Legumes and Legume Products	2.41 mg	13%
1495	Muffin, chocolate chip, commercial	Baked Products	2.41 mg	13%
1496	Fast foods, pizza, sausage, regular crust	Fast Foods	2.41 mg	13%
1497	Bread, oat (includes oatmeal and oat bran), commercial	Baked Products	2.41 mg	13%
1498	Meatless, bacon	Legumes and Legume Products	2.41 mg	13%
1499	Veal, grain-fed, shoulder, shank, lean, braised	Lamb, Veal and Game	2.41 mg	13%
1500	Duck, domesticated, meat and skin, raw	Poultry Products	2.40 mg	13%

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Foods high in Iron (Canadian (CNF))

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