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 1501–1550 of 5,522 foods

#	Food	Category	Per 100 g	% DV
1501	Duck, domesticated, meat only, raw	Poultry Products	2.40 mg	13%
1502	Cereal, ready to eat, Granola: Blueberry, light, Rogers	Breakfast cereals	2.40 mg	13%
1503	Pork, ears, frozen, raw	Pork Products	2.40 mg	13%
1504	Peas, edible-podded (snow peas), frozen, boiled, drained	Vegetables and Vegetable Products	2.40 mg	13%
1505	Dock (sorrel), raw	Vegetables and Vegetable Products	2.40 mg	13%
1506	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	2.40 mg	13%
1507	Beans, lima, dry, baby, boiled	Legumes and Legume Products	2.40 mg	13%
1508	Beans, lima, dry, baby, boiled, salted	Legumes and Legume Products	2.40 mg	13%
1509	Fireweed, native, leaves, raw	Vegetables and Vegetable Products	2.40 mg	13%
1510	Peas, edible-podded (snow peas), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.40 mg	13%
1511	Cereal, ready to eat, Whole O's, Nature's Path	Breakfast cereals	2.40 mg	13%
1512	Cracker, honey sesame	Snacks	2.40 mg	13%
1513	Cracker, roasted vegetable	Baked Products	2.40 mg	13%
1514	Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments and vegetables	Fast Foods	2.39 mg	13%
1515	Nuts, European chestnuts (sweet), dried, peeled	Nuts and Seeds	2.39 mg	13%
1516	Beans, lima, dry, large, boiled	Legumes and Legume Products	2.39 mg	13%
1517	Beans, lima, dry, large, boiled, salted	Legumes and Legume Products	2.39 mg	13%
1518	Cracker, standard snack-type, sandwich, with cheese filling	Baked Products	2.39 mg	13%
1519	Muffin, plain, homemade, made with 2% milk	Baked Products	2.39 mg	13%
1520	Nuts, European chestnuts (sweet), dried, unpeeled	Nuts and Seeds	2.38 mg	13%
1521	Soy sauce (made from soy), tamari	Legumes and Legume Products	2.38 mg	13%
1522	Veal, pancreas, braised	Lamb, Veal and Game	2.38 mg	13%
1523	Veal, grain-fed, shoulder, shank, lean and fat, braised	Lamb, Veal and Game	2.38 mg	13%
1524	Cookie, vanilla wafer, 12 to 17% fat	Baked Products	2.38 mg	13%
1525	Doughnut (donut), yeast-leavened (honey bun), glazed	Baked Products	2.38 mg	13%
1526	Grains, corn flour, yellow, whole-grain	Cereals, Grains and Pasta	2.38 mg	13%
1527	Soup, potato, instant, dehydrated, unprepared	Soups, Sauces and Gravies	2.38 mg	13%
1528	Cookie, oatmeal, refrigerated dough, prepared	Baked Products	2.38 mg	13%
1529	Fast foods, breakfast, biscuit with egg and ham	Fast Foods	2.37 mg	13%
1530	Fast foods, mexican, burrito with beans and cheese	Fast Foods	2.37 mg	13%
1531	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain	Fast Foods	2.37 mg	13%
1532	Beef, loin, top sirloin steak, boneless, lean, raw	Beef Products	2.37 mg	13%
1533	Beef pot roast, with browned potatoes, peas and corn	Mixed Dishes	2.37 mg	13%
1534	Game meat, rabbit, domestic, composite cuts, stewed	Lamb, Veal and Game	2.37 mg	13%
1535	Beans, navy, boiled	Legumes and Legume Products	2.36 mg	13%
1536	Beans, navy, boiled, salted	Legumes and Legume Products	2.36 mg	13%
1537	Fast foods, hot dog, plain	Fast Foods	2.36 mg	13%
1538	Beef, loin, top sirloin roast, boneless, lean, raw	Beef Products	2.36 mg	13%
1539	Candies, bars / chips, milk chocolate, plain	Sweets	2.35 mg	13%
1540	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments	Fast Foods	2.35 mg	13%
1541	Game meat, native, caribou (reindeer), tongue, raw	Lamb, Veal and Game	2.35 mg	13%
1542	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments	Fast Foods	2.35 mg	13%
1543	Cowpeas (black-eyed peas), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	2.35 mg	13%
1544	Lamb, New Zealand, composite cuts, lean, cooked	Lamb, Veal and Game	2.35 mg	13%
1545	Lamb, cubed for stew or kabob, lean, broiled	Lamb, Veal and Game	2.34 mg	13%
1546	Lamb, New Zealand, frozen, loin chop, lean, broiled	Lamb, Veal and Game	2.34 mg	13%
1547	Lamb, New Zealand, shoulder, whole, lean braised	Lamb, Veal and Game	2.34 mg	13%
1548	Veal, grain-fed, shoulder, blade steak, lean and fat, raw	Lamb, Veal and Game	2.34 mg	13%
1549	Granola bar, chewy, fruit and/or nut	Baked Products	2.34 mg	13%
1550	Duck, duckling, domestic, Pekin, leg, meat only, bone in, cooked without skin, braised	Poultry Products	2.33 mg	13%

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Foods high in Iron (Canadian (CNF))

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