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 1701–1750 of 5,522 foods

#	Food	Category	Per 100 g	% DV
1701	Grains, rye flour, medium	Cereals, Grains and Pasta	2.12 mg	12%
1702	Beef, chuck, cross rib roast, boneless, lean, raw	Beef Products	2.12 mg	12%
1703	Beef, hip, inside (top) round roast, boneless, lean, raw	Beef Products	2.12 mg	12%
1704	Beef, hip, inside (top) round steak, boneless, lean, raw	Beef Products	2.12 mg	12%
1705	Snacks, sweet potato chips, unsalted	Snacks	2.12 mg	12%
1706	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.12 mg	12%
1707	Quesadilla with meat and cheese	Mixed Dishes	2.12 mg	12%
1708	Chinese dish, sweet and sour chicken, restaurant prepared	Mixed Dishes	2.12 mg	12%
1709	Lamb, New Zealand, tenderloin, lean, fast fried	Lamb, Veal and Game	2.12 mg	12%
1710	Fast foods, entree, fish fillet, battered or breaded, fried	Fast Foods	2.11 mg	12%
1711	Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, raw	Beef Products	2.11 mg	12%
1712	Soybeans, green (edamame), frozen, unprepared	Vegetables and Vegetable Products	2.11 mg	12%
1713	Beans, navy, mature seeds, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	2.11 mg	12%
1714	Lamb, New Zealand, tenderloin, lean and fat, fast fried	Lamb, Veal and Game	2.11 mg	12%
1715	Beans, navy, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	2.11 mg	12%
1716	Chocolate syrup, thin type	Sweets	2.11 mg	12%
1717	Lamb, New Zealand, foreshank, lean and fat, 6mm (1/4") trim, braised	Lamb, Veal and Game	2.11 mg	12%
1718	Lamb, New Zealand, shoulder, whole, lean and fat, 6mm (1/4") trim, braised	Lamb, Veal and Game	2.11 mg	12%
1719	Cookie, peanut butter, commercial	Baked Products	2.11 mg	12%
1720	Soup, cauliflower, dehydrated	Soups, Sauces and Gravies	2.10 mg	12%
1721	Soup, leek, dehydrated	Soups, Sauces and Gravies	2.10 mg	12%
1722	Pear, dried halves, sulphured, uncooked	Fruits and fruit juices	2.10 mg	12%
1723	Soybeans, mature seeds, sprouted, bean sprouts, raw	Vegetables and Vegetable Products	2.10 mg	12%
1724	Leeks (bulb and lower-leaf portion), raw	Vegetables and Vegetable Products	2.10 mg	12%
1725	Nuts, Japanese chestnuts, roasted	Nuts and Seeds	2.10 mg	12%
1726	Beef, thymus, raw	Beef Products	2.10 mg	12%
1727	Beef, tongue, whole, canned or pickled	Beef Products	2.10 mg	12%
1728	Peanut flour, defatted, salted	Legumes and Legume Products	2.10 mg	12%
1729	Beans, black, mature seeds, boiled, salted	Legumes and Legume Products	2.10 mg	12%
1730	Beans, black, mature seeds, boiled	Legumes and Legume Products	2.10 mg	12%
1731	Lamb, New Zealand, composite cuts, lean and fat, 6mm (1/4") trim, cooked	Lamb, Veal and Game	2.10 mg	12%
1732	Lamb, New Zealand, frozen, leg, whole, lean and fat, braised	Lamb, Veal and Game	2.10 mg	12%
1733	Veal, pancreas, raw	Lamb, Veal and Game	2.10 mg	12%
1734	Bread, Boston brown, canned	Baked Products	2.10 mg	12%
1735	Fast foods, mexican, chimichanga with beef and cheese	Fast Foods	2.10 mg	12%
1736	Lamb, New Zealand, frozen, loin, separable lean and fat, 3mm (1/8") trim, broiled	Lamb, Veal and Game	2.10 mg	12%
1737	Veal, milk-fed, rib chop, lean, broiled	Lamb, Veal and Game	2.10 mg	12%
1738	Veal, grain-fed, shoulder, blade steak, lean, raw	Lamb, Veal and Game	2.10 mg	12%
1739	Vegetarian meat loaf or patty, meatless	Legumes and Legume Products	2.10 mg	12%
1740	Fireweed, native, young leaves, raw	Vegetables and Vegetable Products	2.10 mg	12%
1741	Fish, pike, northern, native, liver	Finfish and Shellfish Products	2.10 mg	12%
1742	Beef, chuck, cross rib roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	2.10 mg	12%
1743	Beef, hip, inside (top) round roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	2.10 mg	12%
1744	Beef, hip, inside (top) round steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	2.10 mg	12%
1745	Cookie, shortbread, plain, homemade	Baked Products	2.10 mg	12%
1746	Grains, amaranth, cooked	Cereals, Grains and Pasta	2.10 mg	12%
1747	Cookie, sandwich with peanut butter filling, chocolate coated	Baked Products	2.10 mg	12%
1748	Candies, bars, Mounds	Sweets	2.09 mg	12%
1749	Fast foods, sandwiches and burgers, submarine sandwich on white bread with roast beef, lettuce and tomatoes	Fast Foods	2.09 mg	12%
1750	Beef, rib, rib eye roast, boneless, lean and fat, 3mm (1/8") trim, raw	Beef Products	2.09 mg	12%

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Foods high in Iron (Canadian (CNF))

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