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 1601–1650 of 5,522 foods

#	Food	Category	Per 100 g	% DV
1601	Chard, swiss, boiled, drained	Vegetables and Vegetable Products	2.26 mg	13%
1602	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	2.26 mg	13%
1603	Tea, instant, unsweetened, powder	Beverages	2.26 mg	13%
1604	Tea, instant, unsweetened, powder, decaffeinated	Beverages	2.26 mg	13%
1605	Peanut butter, natural	Legumes and Legume Products	2.26 mg	13%
1606	Fast foods, sandwiches and burgers, hamburger, large, single patty with condiments and vegetables	Fast Foods	2.26 mg	13%
1607	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments	Fast Foods	2.25 mg	12%
1608	Beef, rib, rib roast with bone, lean and fat, 3mm (1/8") trim, cooked, roasted	Beef Products	2.25 mg	12%
1609	Bread, potato	Baked Products	2.25 mg	12%
1610	Taro leaves, raw	Vegetables and Vegetable Products	2.25 mg	12%
1611	Cookie, brownie, commercial	Baked Products	2.25 mg	12%
1612	Cereal, ready to eat, Kashi: puffed, Kashi	Breakfast cereals	2.24 mg	12%
1613	Lamb, New Zealand, foreshank, lean, braised	Lamb, Veal and Game	2.24 mg	12%
1614	Lamb, New Zealand, frozen, leg, whole, lean, roasted	Lamb, Veal and Game	2.24 mg	12%
1615	Game meat, frog legs, breaded and fried	Lamb, Veal and Game	2.24 mg	12%
1616	Cookie, sugar, commercial	Baked Products	2.24 mg	12%
1617	Snacks, popcorn, cheese flavour	Snacks	2.24 mg	12%
1618	Beef, loin, top sirloin steak, boneless, lean and fat, 3mm (1/8") trim, raw	Beef Products	2.24 mg	12%
1619	Beef, chuck, short ribs, boneless, lean and fat, 0mm trim, raw	Beef Products	2.24 mg	12%
1620	Fast foods, mexican, burrito with beans and chili peppers	Fast Foods	2.23 mg	12%
1621	Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain	Fast Foods	2.23 mg	12%
1622	Beef, rib, rib eye steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	2.23 mg	12%
1623	Bread, whole grain (whole-wheat), with added fibre, commercial	Baked Products	2.23 mg	12%
1624	Soup, broth, beef, cubed, dehydrated	Soups, Sauces and Gravies	2.23 mg	12%
1625	Cookie, peanut butter, homemade, with margarine	Baked Products	2.23 mg	12%
1626	Pumpkin leaves, raw	Vegetables and Vegetable Products	2.22 mg	12%
1627	Beef, brain, pan-fried	Beef Products	2.22 mg	12%
1628	Beef, pancreas, raw	Beef Products	2.22 mg	12%
1629	Deli-meat, pastrami, beef, sliced	Sausages and Luncheon meats	2.22 mg	12%
1630	Cookie, butter, commercial	Baked Products	2.22 mg	12%
1631	Cookie, oatmeal (with or without raisins), dry mix, unprepared	Baked Products	2.22 mg	12%
1632	Pie crust, standard-type, dry mix, unprepared	Baked Products	2.22 mg	12%
1633	Fast foods, sandwiches and burgers, ham and cheese sandwich	Fast Foods	2.22 mg	12%
1634	Arrowroot, raw	Vegetables and Vegetable Products	2.22 mg	12%
1635	Beans, kidney, all types, boiled	Legumes and Legume Products	2.22 mg	12%
1636	Fast foods, mexican, burrito with beef and chili peppers	Fast Foods	2.21 mg	12%
1637	Beans, lima, baby, frozen, unprepared	Vegetables and Vegetable Products	2.21 mg	12%
1638	Cookie, vanilla sandwich with cream filling	Baked Products	2.21 mg	12%
1639	Cookie, vanilla wafer, 18 to 21% fat	Baked Products	2.21 mg	12%
1640	French toast, frozen, ready to heat	Baked Products	2.21 mg	12%
1641	Poultry food products, turkey patties, breaded, battered and fried	Poultry Products	2.20 mg	12%
1642	Poultry food products, turkey sticks, breaded, battered, fried	Poultry Products	2.20 mg	12%
1643	Cereal, hot, cream of wheat, instant: maple and brown sugar, prepared	Breakfast cereals	2.20 mg	12%
1644	Cereal, hot, cream of wheat, instant: apple and cinnamon, prepared	Breakfast cereals	2.20 mg	12%
1645	Bread, pumpernickel	Baked Products	2.20 mg	12%
1646	Grains, buckwheat	Cereals, Grains and Pasta	2.20 mg	12%
1647	Fast foods, dessert, animal crackers	Fast Foods	2.20 mg	12%
1648	Fast foods, mexican, chimichanga with beef and red chili	Fast Foods	2.20 mg	12%
1649	Snacks, RICE KRISPIES SQUARES	Snacks	2.20 mg	12%
1650	Rowal, raw	Fruits and fruit juices	2.20 mg	12%

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Foods high in Iron (Canadian (CNF))

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