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 4401–4450 of 5,522 foods

#	Food	Category	Per 100 g	% DV
4401	Apricot, canned halves with skin, light syrup pack, solids and liquid	Fruits and fruit juices	0.39 mg	2%
4402	Blueberry, frozen, sweetened	Fruits and fruit juices	0.39 mg	2%
4403	Pineapple, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.39 mg	2%
4404	Pork, cured, fat, unheated	Pork Products	0.39 mg	2%
4405	Juice, tomato, canned	Vegetables and Vegetable Products	0.39 mg	2%
4406	Alcohol, cocktail, whisky sour mix, powder	Beverages	0.39 mg	2%
4407	Hot chocolate, with aspartame, mix, powder, prepared with water	Beverages	0.39 mg	2%
4408	Crustaceans, crab, alaska king, imitation (seafood surimi)	Finfish and Shellfish Products	0.39 mg	2%
4409	Fish, whitefish, lake, native, baked	Finfish and Shellfish Products	0.39 mg	2%
4410	Fish, salmon, coho, farmed, baked or broiled	Finfish and Shellfish Products	0.39 mg	2%
4411	Cheese, cream	Dairy and Egg Products	0.38 mg	2%
4412	Cheese, ricotta, with whole milk	Dairy and Egg Products	0.38 mg	2%
4413	Soup, minestrone, canned, condensed, water added	Soups, Sauces and Gravies	0.38 mg	2%
4414	Apricot nectar, canned	Fruits and fruit juices	0.38 mg	2%
4415	Pineapple, canned heavy syrup pack, solids and liquid	Fruits and fruit juices	0.38 mg	2%
4416	Pineapple, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.38 mg	2%
4417	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%
4418	Cabbage, savoy, boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%
4419	Waxgourd (Chinese perserving melon), boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%
4420	Corn, sweet, canned, cream style	Vegetables and Vegetable Products	0.38 mg	2%
4421	Potato, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.38 mg	2%
4422	Alcohol, table wine, rosé (11.5% alcohol by volume)	Beverages	0.38 mg	2%
4423	Fish, swordfish, raw	Finfish and Shellfish Products	0.38 mg	2%
4424	Fish, cod (scrod), atlantic, raw	Finfish and Shellfish Products	0.38 mg	2%
4425	Fish, trout, rainbow, wild, baked or broiled	Finfish and Shellfish Products	0.38 mg	2%
4426	Mollusks, scallop, mixed species, raw	Finfish and Shellfish Products	0.38 mg	2%
4427	Cake, Boston cream pie, commercial	Baked Products	0.38 mg	2%
4428	Grains, couscous, cooked	Cereals, Grains and Pasta	0.38 mg	2%
4429	Fast foods, entree, salad, vegetable, no dressing, with shrimp	Fast Foods	0.38 mg	2%
4430	Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared	Sweets	0.38 mg	2%
4431	Dessert, flan, caramel custard, homemade	Sweets	0.38 mg	2%
4432	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%
4433	Cabbage, savoy, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%
4434	Corn, sweet, canned, cream style, unsalted	Vegetables and Vegetable Products	0.38 mg	2%
4435	Waxgourd (Chinese perserving melon), boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%
4436	Sauce, peanut (made from coconut, water, sugar, peanuts)	Soups, Sauces and Gravies	0.38 mg	2%
4437	Fish, trout, brook, raw	Finfish and Shellfish Products	0.38 mg	2%
4438	Sweets, syrups, corn, dark	Sweets	0.37 mg	2%
4439	Fast foods, dessert, sundae, hot fudge	Fast Foods	0.37 mg	2%
4440	Blueberry, wild, raw	Fruits and fruit juices	0.37 mg	2%
4441	Squash, summer, zucchini, boiled, drained, with salt	Vegetables and Vegetable Products	0.37 mg	2%
4442	Sweets, turbinado	Sweets	0.37 mg	2%
4443	Babyfood, mixed fruit with oatmeal cereal, all stages	Babyfoods	0.37 mg	2%
4444	Soup, cream, chicken, ready-to-serve	Soups, Sauces and Gravies	0.37 mg	2%
4445	Turkey, all classes, light meat and skin, roasted	Poultry Products	0.37 mg	2%
4446	Turkey, broiler, light meat and skin, roasted	Poultry Products	0.37 mg	2%
4447	Chicken, broiler, breast, skinless, boneless, meat, raw	Poultry Products	0.37 mg	2%
4448	Soup, chicken gumbo, canned, condensed, water added	Soups, Sauces and Gravies	0.37 mg	2%
4449	Soup, vegetable with beef broth, canned, condensed, water added	Soups, Sauces and Gravies	0.37 mg	2%
4450	Soup, pea, green or split, dehydrated, water added	Soups, Sauces and Gravies	0.37 mg	2%

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Foods high in Iron (Canadian (CNF))

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