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 1651–1700 of 5,522 foods

#	Food	Category	Per 100 g	% DV
1651	Game meat, native, moose, fat, raw	Lamb, Veal and Game	2.20 mg	12%
1652	Beef, loin, strip loin (new york) steak, boneless, lean, raw	Beef Products	2.20 mg	12%
1653	Granola bar, chewy, chocolate coated, all flavours	Baked Products	2.20 mg	12%
1654	Indian, bread, chapati or roti, whole-wheat	Baked Products	2.20 mg	12%
1655	Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments	Fast Foods	2.18 mg	12%
1656	Cornsalad (lamb's lettuce), raw	Vegetables and Vegetable Products	2.18 mg	12%
1657	Seaweed, wakame, raw	Vegetables and Vegetable Products	2.18 mg	12%
1658	Deli-meat, pickle and pimiento loaf, pork	Sausages and Luncheon meats	2.17 mg	12%
1659	Beans, mung, long rice (chinese noodles), dehydrated	Legumes and Legume Products	2.17 mg	12%
1660	Leavening agent, yeast, baker's, active, dry	Baked Products	2.17 mg	12%
1661	Fast foods, sandwiches and burgers, ham, egg and cheese sandwich	Fast Foods	2.17 mg	12%
1662	Fast foods, breakfast, bagel, with ham, egg and cheese	Fast Foods	2.17 mg	12%
1663	Deli-meat, corned beef, extra lean, sliced	Sausages and Luncheon meats	2.17 mg	12%
1664	Lamb, New Zealand, frozen, shoulder, whole, separable lean and fat, 3mm (1/8") trim, braised	Lamb, Veal and Game	2.16 mg	12%
1665	Meatless, meatballs	Legumes and Legume Products	2.16 mg	12%
1666	Beef, hip, outside (bottom) round roast, boneless, lean, raw	Beef Products	2.15 mg	12%
1667	Beef, hip, outside (bottom) round steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	2.15 mg	12%
1668	Beef, hip, sirloin tip roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	2.15 mg	12%
1669	Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	2.15 mg	12%
1670	Beef, loin, strip loin (new york) steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	2.15 mg	12%
1671	Fast foods, brownie	Fast Foods	2.15 mg	12%
1672	Pie crust, standard-type, dry mix, prepared, baked	Baked Products	2.15 mg	12%
1673	Egg substitute, frozen (yolk replaced), cooked	Dairy and Egg Products	2.15 mg	12%
1674	Chicken, broiler, neck, meat and skin, batter dipped, fried	Poultry Products	2.15 mg	12%
1675	Croissant, cheese, commercial	Baked Products	2.15 mg	12%
1676	Asparagus, raw	Vegetables and Vegetable Products	2.14 mg	12%
1677	Cookie, oatmeal (with or without raisins), refrigerated dough	Baked Products	2.14 mg	12%
1678	Grains, wheat, sprouted	Cereals, Grains and Pasta	2.14 mg	12%
1679	Broccoli raab (rapini), raw	Vegetables and Vegetable Products	2.14 mg	12%
1680	Beef, hip, sirloin tip roast, boneless, lean, raw	Beef Products	2.14 mg	12%
1681	Pizza, cheese, thin crust, frozen, cooked	Fast Foods	2.14 mg	12%
1682	Cereal, hot, cream of wheat, instant: whole grain, prepared with water	Breakfast cereals	2.14 mg	12%
1683	Candies, bars, Special Dark	Sweets	2.13 mg	12%
1684	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.13 mg	12%
1685	Fast foods, breakfast, biscuit with egg	Fast Foods	2.13 mg	12%
1686	Lamb, New Zealand, frozen, leg, whole, lean and fat, 3mm (1/8") trim, roasted	Lamb, Veal and Game	2.13 mg	12%
1687	Soybean, fermented products, Tempeh (tempe), cooked	Legumes and Legume Products	2.13 mg	12%
1688	Cracker, cheese, sandwich, with cheese filling	Baked Products	2.13 mg	12%
1689	Pork, pancreas, raw	Pork Products	2.13 mg	12%
1690	Crustaceans, shrimp, mixed species, canned	Finfish and Shellfish Products	2.13 mg	12%
1691	Beans, great northern, boiled	Legumes and Legume Products	2.13 mg	12%
1692	Beans, great northern, boiled, salted	Legumes and Legume Products	2.13 mg	12%
1693	Veal, brain, raw	Lamb, Veal and Game	2.13 mg	12%
1694	Biscuit, plain/buttermilk, refrigerated dough, lower fat	Baked Products	2.13 mg	12%
1695	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained	Vegetables and Vegetable Products	2.12 mg	12%
1696	Nuts, hickory nuts, dried	Nuts and Seeds	2.12 mg	12%
1697	Game meat, water buffalo, roasted	Lamb, Veal and Game	2.12 mg	12%
1698	Lamb, pancreas, braised	Lamb, Veal and Game	2.12 mg	12%
1699	Pie crust, cookie-type, graham cracker, homemade, chilled	Baked Products	2.12 mg	12%
1700	Shake and bake, dry	Baked Products	2.12 mg	12%

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Foods high in Iron (Canadian (CNF))

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