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 4251–4300 of 5,522 foods

#	Food	Category	Per 100 g	% DV
4251	Pie, apple, commercial, 2 crust	Baked Products	0.45 mg	2%
4252	Cheese, edam	Dairy and Egg Products	0.44 mg	2%
4253	Cheese, ricotta, with partly skimmed milk	Dairy and Egg Products	0.44 mg	2%
4254	Cheese, mozzarella, (52% water, 22.5% M.F.)	Dairy and Egg Products	0.44 mg	2%
4255	Turkey, all classes, skin and separable fat only, roasted	Poultry Products	0.44 mg	2%
4256	Turkey, broiler, meat only, raw	Poultry Products	0.44 mg	2%
4257	Soup, beef noodle, canned, condensed, water added	Soups, Sauces and Gravies	0.44 mg	2%
4258	Pork, cured, salt pork, raw	Pork Products	0.44 mg	2%
4259	Mushroom, shiitake, cooked	Vegetables and Vegetable Products	0.44 mg	2%
4260	Squash, summer, crookneck, raw	Vegetables and Vegetable Products	0.44 mg	2%
4261	Squash, winter, all varieties, baked	Vegetables and Vegetable Products	0.44 mg	2%
4262	Carrot, frozen, unprepared	Vegetables and Vegetable Products	0.44 mg	2%
4263	Rutabaga (swede), raw	Vegetables and Vegetable Products	0.44 mg	2%
4264	Strawberry flavour mix, powder	Beverages	0.44 mg	2%
4265	Fish, mackerel, spanish (atlantic), raw	Finfish and Shellfish Products	0.44 mg	2%
4266	Fish, sauger (yellow walleye), raw	Finfish and Shellfish Products	0.44 mg	2%
4267	Plant-based beverage, soy, enriched, all flavours, low fat	Beverages	0.44 mg	2%
4268	Squash, winter, all varieties, baked, with salt	Vegetables and Vegetable Products	0.44 mg	2%
4269	Plant-based beverage, soy, enriched, with Omega-3 fatty acids added	Beverages	0.44 mg	2%
4270	Soup, chicken noodle, homemade	Soups, Sauces and Gravies	0.44 mg	2%
4271	Sweet potato, french-fried, cross cut, frozen, unprepared	Vegetables and Vegetable Products	0.44 mg	2%
4272	Sausage, smoked, with cheddar cheese, pre-cooked, reheated	Sausages and Luncheon meats	0.44 mg	2%
4273	Soup, tomato, canned, condensed, reduced sodium, water added	Soups, Sauces and Gravies	0.44 mg	2%
4274	Soup, tomato, canned, condensed, reduced sodium, 2% M.F. milk added	Soups, Sauces and Gravies	0.44 mg	2%
4275	Durian, raw or frozen	Fruits and fruit juices	0.43 mg	2%
4276	Candied, maraschino cherries, jar, drained	Sweets	0.43 mg	2%
4277	Cheese, processed product, swiss, slices, low fat	Dairy and Egg Products	0.43 mg	2%
4278	Celeriac, boiled, drained, with salt	Vegetables and Vegetable Products	0.43 mg	2%
4279	Soy sauce (made with hydrolyzed vegetable protein), reduced sodium	Legumes and Legume Products	0.43 mg	2%
4280	Babyfood, fruit, jarred, banana and other fruit	Babyfoods	0.43 mg	2%
4281	Cheese, brick	Dairy and Egg Products	0.43 mg	2%
4282	Cheese, port-salut	Dairy and Egg Products	0.43 mg	2%
4283	Turkey, all classes, meat only, raw	Poultry Products	0.43 mg	2%
4284	Turkey, hen, meat only, raw	Poultry Products	0.43 mg	2%
4285	Apple, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	0.43 mg	2%
4286	Apricot, canned whole no skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.43 mg	2%
4287	Boysenberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.43 mg	2%
4288	Pork, cured, back bacon (cornmeal, peameal), uncooked	Pork Products	0.43 mg	2%
4289	Balsam-pear (bitter gourd, bitter melon), pods, raw	Vegetables and Vegetable Products	0.43 mg	2%
4290	Celeriac, boiled, drained	Vegetables and Vegetable Products	0.43 mg	2%
4291	Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained	Vegetables and Vegetable Products	0.43 mg	2%
4292	Pepper, sweet, red, raw	Vegetables and Vegetable Products	0.43 mg	2%
4293	Crustaceans, crab, dungeness, boiled or steamed	Finfish and Shellfish Products	0.43 mg	2%
4294	Hot chocolate, cocoa, homemade, prepared with 2% milk	Beverages	0.42 mg	2%
4295	Cheese, cheddar or colby type, low fat (7% M.F.)	Dairy and Egg Products	0.42 mg	2%
4296	Turkey, all classes, meat and skin, raw	Poultry Products	0.42 mg	2%
4297	Turkey, broiler, meat and skin, raw	Poultry Products	0.42 mg	2%
4298	Turkey, hen, meat and skin, raw	Poultry Products	0.42 mg	2%
4299	Turkey, tom, meat only, raw	Poultry Products	0.42 mg	2%
4300	Deli-meat, turkey breast, cooked, sliced	Sausages and Luncheon meats	0.42 mg	2%

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Foods high in Iron (Canadian (CNF))

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