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 1551–1600 of 5,522 foods

#	Food	Category	Per 100 g	% DV
1551	Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker	Breakfast cereals	2.33 mg	13%
1552	Cookie, sugar, homemade, made with margarine	Baked Products	2.33 mg	13%
1553	Amaranth leaves, fresh	Vegetables and Vegetable Products	2.32 mg	13%
1554	Drumstick (horseradish-tree), leaves, boiled, drained	Vegetables and Vegetable Products	2.32 mg	13%
1555	Game meat, beefalo, composite cuts, raw	Lamb, Veal and Game	2.32 mg	13%
1556	Snacks, tortilla chips, unsalted	Snacks	2.32 mg	13%
1557	Beef, rib, rib eye roast, boneless, lean, raw	Beef Products	2.32 mg	13%
1558	Drumstick (horseradish-tree), leaves, boiled, drained, with salt	Vegetables and Vegetable Products	2.32 mg	13%
1559	Waffle, plain, homemade	Baked Products	2.31 mg	13%
1560	Lentils, pink, boiled	Legumes and Legume Products	2.31 mg	13%
1561	Beef, rib, rib eye steak, boneless, lean, raw	Beef Products	2.31 mg	13%
1562	Granola bar, chewy, chocolate chip	Baked Products	2.31 mg	13%
1563	Bread, whole grain (whole-wheat), commercial	Baked Products	2.31 mg	13%
1564	Quail, breast, meat only, raw	Poultry Products	2.31 mg	13%
1565	Squab (pigeon), breast, meat only, raw	Poultry Products	2.31 mg	13%
1566	Chicken, broiler, neck, meat and skin, simmered	Poultry Products	2.30 mg	13%
1567	Spinach, canned, drained solids	Vegetables and Vegetable Products	2.30 mg	13%
1568	Beef, brain, simmered	Beef Products	2.30 mg	13%
1569	Fish, sardine, pacific, canned in tomato sauce, drained with bones	Finfish and Shellfish Products	2.30 mg	13%
1570	Beans, pink, boiled	Legumes and Legume Products	2.30 mg	13%
1571	Beans, pink, boiled, salted	Legumes and Legume Products	2.30 mg	13%
1572	Lamb, pancreas, raw	Lamb, Veal and Game	2.30 mg	13%
1573	Veal, grain-fed, rib chop, lean, broiled	Lamb, Veal and Game	2.30 mg	13%
1574	Fast foods, breakfast, english muffin with egg, cheese and bacon	Fast Foods	2.30 mg	13%
1575	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	2.30 mg	13%
1576	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	2.30 mg	13%
1577	Turkey, drumstick, smoked, cooked, with skin, bone removed	Poultry Products	2.30 mg	13%
1578	Ostrich, inside leg, raw	Poultry Products	2.30 mg	13%
1579	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise	Fast Foods	2.30 mg	13%
1580	Fast foods, mexican, burrito with beans, cheese and chili peppers	Fast Foods	2.29 mg	13%
1581	Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables	Fast Foods	2.29 mg	13%
1582	Candies, milk chocolate coated coffee beans	Sweets	2.29 mg	13%
1583	Beef, loin, strip loin roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted	Beef Products	2.29 mg	13%
1584	Chrysanthemum, garland, raw	Vegetables and Vegetable Products	2.29 mg	13%
1585	Nuts, Chinese chestnuts, dried	Nuts and Seeds	2.29 mg	13%
1586	Cookie, raisin, soft-type	Baked Products	2.29 mg	13%
1587	Nuts, coconut cream (liquid from grated meat), raw	Nuts and Seeds	2.28 mg	13%
1588	Malted milk, chocolate flavour, powder	Beverages	2.28 mg	13%
1589	Fish, mackerel, king, baked or broiled	Finfish and Shellfish Products	2.28 mg	13%
1590	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.28 mg	13%
1591	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.28 mg	13%
1592	Snacks, popcorn, microwave, low fat and sodium	Snacks	2.28 mg	13%
1593	Snacks, potato sticks	Snacks	2.27 mg	13%
1594	Jellyfish, dried, salted	Finfish and Shellfish Products	2.27 mg	13%
1595	Fast foods, pizza, cheese, regular crust, frozen, cooked	Fast Foods	2.27 mg	13%
1596	Soybeans, green (edamame), frozen, prepared	Vegetables and Vegetable Products	2.27 mg	13%
1597	Game meat, rabbit, domestic, composite cuts, roasted	Lamb, Veal and Game	2.27 mg	13%
1598	Muffin, blueberry, homemade, with 2% milk	Baked Products	2.27 mg	13%
1599	Peach, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	2.26 mg	13%
1600	Amaranth leaves, boiled, drained	Vegetables and Vegetable Products	2.26 mg	13%

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Foods high in Iron (Canadian (CNF))

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