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 4301–4350 of 5,522 foods

#	Food	Category	Per 100 g	% DV
4301	Raspberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.42 mg	2%
4302	Pork, jowl, raw	Pork Products	0.42 mg	2%
4303	Cauliflower, raw	Vegetables and Vegetable Products	0.42 mg	2%
4304	Celery, boiled, drained	Vegetables and Vegetable Products	0.42 mg	2%
4305	Corn, sweet, canned, vacuum pack, niblets	Vegetables and Vegetable Products	0.42 mg	2%
4306	Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared	Vegetables and Vegetable Products	0.42 mg	2%
4307	Celery, boiled, drained, with salt	Vegetables and Vegetable Products	0.42 mg	2%
4308	Fish, salmon, sockeye (red), raw	Finfish and Shellfish Products	0.42 mg	2%
4309	Fish, hake (whiting), mixed species, baked or broiled	Finfish and Shellfish Products	0.42 mg	2%
4310	Strudel, apple	Baked Products	0.42 mg	2%
4311	Candies, Rolo Caramels in milk chocolate	Sweets	0.42 mg	2%
4312	Sweets, honey, strained or extracted	Sweets	0.42 mg	2%
4313	Grains, rice, brown, long-grain, cooked	Cereals, Grains and Pasta	0.42 mg	2%
4314	Horseradish, prepared	Spices and Herbs	0.42 mg	2%
4315	Juice, tomato and vegetable, low sodium	Vegetables and Vegetable Products	0.42 mg	2%
4316	Corn, sweet, canned, vacuum pack, niblets, unsalted	Vegetables and Vegetable Products	0.42 mg	2%
4317	Plant-based beverage, soy, enriched, all flavours	Beverages	0.42 mg	2%
4318	Cheese, processed product, cheddar, loaf	Dairy and Egg Products	0.42 mg	2%
4319	Pork, cured, bacon, reduced sodium, raw	Pork Products	0.42 mg	2%
4320	Chinese dish, chow mein, vegetable, without meat or noodles, restaurant prepared	Mixed Dishes	0.42 mg	2%
4321	Soup, cream, celery, canned, condensed, reduced fat	Soups, Sauces and Gravies	0.42 mg	2%
4322	Soup, cream, mushroom, ready-to-serve	Soups, Sauces and Gravies	0.42 mg	2%
4323	Candies, fudge, vanilla, with nuts, homemade	Sweets	0.41 mg	2%
4324	Soup, cream, mushroom, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.41 mg	2%
4325	Cheese, muenster, low fat	Dairy and Egg Products	0.41 mg	2%
4326	Salad dressing, honey mustard, calorie-reduced	Fats and Oils	0.41 mg	2%
4327	Cauliflower, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.41 mg	2%
4328	Potato, flesh, cooked in skin, microwaved, with salt	Vegetables and Vegetable Products	0.41 mg	2%
4329	Taro shoots, cooked, with salt	Vegetables and Vegetable Products	0.41 mg	2%
4330	Mushroom, shiitake, raw	Vegetables and Vegetable Products	0.41 mg	2%
4331	Cheese, muenster	Dairy and Egg Products	0.41 mg	2%
4332	Turkey, tom, meat and skin, raw	Poultry Products	0.41 mg	2%
4333	Soup, chicken vegetable (includes gumbo), ready-to-serve	Soups, Sauces and Gravies	0.41 mg	2%
4334	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	0.41 mg	2%
4335	Prune, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.41 mg	2%
4336	Prune, dried, cooked, no added sugar	Fruits and fruit juices	0.41 mg	2%
4337	Strawberry, raw	Fruits and fruit juices	0.41 mg	2%
4338	Pork, cured, bacon, raw	Pork Products	0.41 mg	2%
4339	Cauliflower, frozen, boiled, drained	Vegetables and Vegetable Products	0.41 mg	2%
4340	Taro shoots, cooked	Vegetables and Vegetable Products	0.41 mg	2%
4341	Lettuce, iceberg	Vegetables and Vegetable Products	0.41 mg	2%
4342	Potato, flesh, cooked in skin, microwaved	Vegetables and Vegetable Products	0.41 mg	2%
4343	Beets, pickled, canned, solids and liquid	Vegetables and Vegetable Products	0.41 mg	2%
4344	Corn, sweet, white, frozen, kernels off cob, unprepared	Vegetables and Vegetable Products	0.41 mg	2%
4345	Fish, lingcod, baked or broiled	Finfish and Shellfish Products	0.41 mg	2%
4346	Fish, milkfish (awa), baked or broiled	Finfish and Shellfish Products	0.41 mg	2%
4347	Fish, monkfish (goosefish, anglerfish), baked or broiled	Finfish and Shellfish Products	0.41 mg	2%
4348	Fish, spot, baked or broiled	Finfish and Shellfish Products	0.41 mg	2%
4349	Soup, mushroom barley, canned, condensed	Soups, Sauces and Gravies	0.40 mg	2%
4350	Sauce, salsa, ready-to-serve	Soups, Sauces and Gravies	0.40 mg	2%

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Foods high in Iron (Canadian (CNF))

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