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 3001–3050 of 5,522 foods

#	Food	Category	Per 100 g	% DV
3001	Turkey, hen, thigh, meat and skin, roasted	Poultry Products	1.01 mg	6%
3002	Turkey, all classes, neck, meat only, raw	Poultry Products	1.01 mg	6%
3003	Turkey, broiler, dark meat only, roasted	Poultry Products	1.01 mg	6%
3004	Turkey, hen, leg, meat and skin, roasted	Poultry Products	1.01 mg	6%
3005	Pork, leg, whole, lean and fat, roasted	Pork Products	1.01 mg	6%
3006	Pork, leg, whole, lean, raw	Pork Products	1.01 mg	6%
3007	Pork, loin, sirloin chop, bone-in, lean and fat, broiled	Pork Products	1.01 mg	6%
3008	Pork, stomach, raw	Pork Products	1.01 mg	6%
3009	Potato, whole, peeled, frozen, unprepared	Vegetables and Vegetable Products	1.01 mg	6%
3010	Nuts, European chestnuts (sweet), raw, unpeeled	Nuts and Seeds	1.01 mg	6%
3011	Fish, orange roughy, raw	Finfish and Shellfish Products	1.01 mg	6%
3012	Mollusks, squid (calamari), mixed species, flour coated, fried	Finfish and Shellfish Products	1.01 mg	6%
3013	Peanuts, all types, boiled, salted	Legumes and Legume Products	1.01 mg	6%
3014	Lamb, New Zealand, shoulder, whole, lean and fat, 6mm (1/4") trim, raw	Lamb, Veal and Game	1.01 mg	6%
3015	Turkey, all classes, dark meat only, roasted	Poultry Products	1.00 mg	6%
3016	Turkey, all classes, leg, meat and skin, roasted	Poultry Products	1.00 mg	6%
3017	Turkey, tom, dark meat only, roasted	Poultry Products	1.00 mg	6%
3018	Soup, broth, beef, dehydrated	Soups, Sauces and Gravies	1.00 mg	6%
3019	Soup, consomme, dehydrated	Soups, Sauces and Gravies	1.00 mg	6%
3020	Soup, oxtail, dehydrated	Soups, Sauces and Gravies	1.00 mg	6%
3021	Gravy, mushroom, dehydrated	Soups, Sauces and Gravies	1.00 mg	6%
3022	Gravy, onion, dehydrated	Soups, Sauces and Gravies	1.00 mg	6%
3023	Gravy, unspecified, dehydrated	Soups, Sauces and Gravies	1.00 mg	6%
3024	Cereal, hot, corn grits (yellow), dry	Breakfast cereals	1.00 mg	6%
3025	Groundcherry, raw	Fruits and fruit juices	1.00 mg	6%
3026	Currant, red and white, raw	Fruits and fruit juices	1.00 mg	6%
3027	Pork, cured, ham, boneless, mini ham-half, extra lean (approximately 5% fat), unheated	Pork Products	1.00 mg	6%
3028	Pork, loin, rib steak (rib end), boneless, lean, roasted	Pork Products	1.00 mg	6%
3029	Pork, loin, rib half (country-style ribs), lean and fat, roasted	Pork Products	1.00 mg	6%
3030	Pork, loin, centre cut (centre steak), boneless, lean, raw	Pork Products	1.00 mg	6%
3031	Pork, shoulder, butt, blade (boneless), lean and fat, raw	Pork Products	1.00 mg	6%
3032	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	1.00 mg	6%
3033	Nuts, ginkgo nuts, raw	Nuts and Seeds	1.00 mg	6%
3034	Tuna salad	Finfish and Shellfish Products	1.00 mg	6%
3035	Broadbeans (fava beans), canned, solids and liquid	Legumes and Legume Products	1.00 mg	6%
3036	Veal, composite cuts, fat, cooked	Lamb, Veal and Game	1.00 mg	6%
3037	Veal, shoulder, shank, lean and fat, raw	Lamb, Veal and Game	1.00 mg	6%
3038	Veal, shoulder, blade, lean and fat, roasted	Lamb, Veal and Game	1.00 mg	6%
3039	Veal, shoulder, blade, lean, roasted	Lamb, Veal and Game	1.00 mg	6%
3040	Veal, grain-fed, shoulder, whole, lean and fat, raw	Lamb, Veal and Game	1.00 mg	6%
3041	Pie, lemon meringue, homemade	Baked Products	1.00 mg	6%
3042	Pie, beef, commercial	Baked Products	1.00 mg	6%
3043	Pie, chicken, commercial	Baked Products	1.00 mg	6%
3044	Candies, bars, Kit Kat wafer bar	Sweets	1.00 mg	6%
3045	Sausage, Bratwurst, beef and pork, smoked	Sausages and Luncheon meats	1.00 mg	6%
3046	Game meat, native, beluga, blubber, boiled	Lamb, Veal and Game	1.00 mg	6%
3047	Grayling, native, raw	Finfish and Shellfish Products	1.00 mg	6%
3048	Fish, lingcod, native, liver	Finfish and Shellfish Products	1.00 mg	6%
3049	Pork, ground, lean, raw	Pork Products	1.00 mg	6%
3050	Chicken breast tenders, breaded, cooked in microwave	Poultry Products	1.00 mg	6%

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Foods high in Iron (Canadian (CNF))

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