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 4351–4400 of 5,522 foods

#	Food	Category	Per 100 g	% DV
4351	Soup, minestrone, dehydrated, water added	Soups, Sauces and Gravies	0.40 mg	2%
4352	Grapefruit, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.40 mg	2%
4353	Pineapple, frozen chunks, sweetened	Fruits and fruit juices	0.40 mg	2%
4354	Pineapple, canned, water pack, solids and liquid	Fruits and fruit juices	0.40 mg	2%
4355	Cabbage, savoy, raw	Vegetables and Vegetable Products	0.40 mg	2%
4356	Kohlrabi, raw	Vegetables and Vegetable Products	0.40 mg	2%
4357	Kohlrabi, boiled, drained	Vegetables and Vegetable Products	0.40 mg	2%
4358	Radish, oriental (daikon), raw	Vegetables and Vegetable Products	0.40 mg	2%
4359	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	0.40 mg	2%
4360	Squash, summer, scallop, raw	Vegetables and Vegetable Products	0.40 mg	2%
4361	Waxgourd (Chinese preserving melon), raw	Vegetables and Vegetable Products	0.40 mg	2%
4362	Pickles, cucumber, sour	Vegetables and Vegetable Products	0.40 mg	2%
4363	Pickles, cucumber, sour, low sodium	Vegetables and Vegetable Products	0.40 mg	2%
4364	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	0.40 mg	2%
4365	Pie, coconut cream, prepared from mix, no-bake type	Baked Products	0.40 mg	2%
4366	Candies, gumdrops (jujubes)	Sweets	0.40 mg	2%
4367	Candied foods, cherries	Sweets	0.40 mg	2%
4368	Mushroom, brown, Italian (crimini), raw	Vegetables and Vegetable Products	0.40 mg	2%
4369	Deli-meat, turkey breast, cooked, fat free, sliced	Sausages and Luncheon meats	0.40 mg	2%
4370	Non-alcoholic, wine	Beverages	0.40 mg	2%
4371	Salad dressing, italian, fat free	Fats and Oils	0.40 mg	2%
4372	Sauce, chili, peppers, hot, chili, immature green, canned	Soups, Sauces and Gravies	0.40 mg	2%
4373	Salad dressing, french, calorie-reduced	Fats and Oils	0.40 mg	2%
4374	Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour	Sweets	0.40 mg	2%
4375	Alcohol, wine, cooking	Beverages	0.40 mg	2%
4376	Alcohol, table wine, light	Beverages	0.40 mg	2%
4377	Game meat, native, ringed seal, blubber, aged, liquid	Lamb, Veal and Game	0.40 mg	2%
4378	Fish, inconnu, native, raw	Finfish and Shellfish Products	0.40 mg	2%
4379	Fish, inconnu, native, cooked	Finfish and Shellfish Products	0.40 mg	2%
4380	Fish, devilfish, native, meat	Finfish and Shellfish Products	0.40 mg	2%
4381	Black crowberry (curlewberry), native	Fruits and fruit juices	0.40 mg	2%
4382	Cloudberry (bakeapple), native	Fruits and fruit juices	0.40 mg	2%
4383	Mushroom, portabella (portobello), grilled	Vegetables and Vegetable Products	0.40 mg	2%
4384	Salmonberry, raw	Fruits and fruit juices	0.40 mg	2%
4385	Chokecherry, raw, pitted	Fruits and fruit juices	0.40 mg	2%
4386	Kohlrabi, boiled, drained, with salt	Vegetables and Vegetable Products	0.40 mg	2%
4387	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	0.40 mg	2%
4388	Sweet potato puff, frozen, unprepared	Vegetables and Vegetable Products	0.40 mg	2%
4389	Soup, chicken noodle, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.40 mg	2%
4390	Cheese, processed product, cheddar, slices, low sodium	Dairy and Egg Products	0.39 mg	2%
4391	Deli-meat, honey ham, smoked, extra lean, sliced	Sausages and Luncheon meats	0.39 mg	2%
4392	Jam type spread, Double Fruit, apricot	Sweets	0.39 mg	2%
4393	Juice, tomato, canned, no salt added	Vegetables and Vegetable Products	0.39 mg	2%
4394	Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved	Vegetables and Vegetable Products	0.39 mg	2%
4395	Grains, rice, white, steamed, Chinese restaurant	Cereals, Grains and Pasta	0.39 mg	2%
4396	Salad, garden, with Italian dressing, homemade	Mixed Dishes	0.39 mg	2%
4397	Soup, clam chowder, New England, ready-to-serve	Soups, Sauces and Gravies	0.39 mg	2%
4398	Sauce, duck, ready-to-serve	Soups, Sauces and Gravies	0.39 mg	2%
4399	Cheese fondue	Dairy and Egg Products	0.39 mg	2%
4400	Apricot, raw	Fruits and fruit juices	0.39 mg	2%

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Foods high in Iron (Canadian (CNF))

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