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 401–450 of 5,522 foods

#	Food	Category	Per 100 g	% DV
401	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	6.74 mg	37%
402	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	6.73 mg	37%
403	Mollusks, mussel, blue, boiled or steamed	Finfish and Shellfish Products	6.72 mg	37%
404	Mollusks, oyster, eastern (blue point), wild, canned, solids and liquid	Finfish and Shellfish Products	6.70 mg	37%
405	Broadbeans (fava beans), dry, raw	Legumes and Legume Products	6.70 mg	37%
406	Game meat, native, sea lion, stellar, heart, raw	Lamb, Veal and Game	6.70 mg	37%
407	Beans, kidney, dark red, raw	Legumes and Legume Products	6.69 mg	37%
408	Nuts, cashew nuts, raw	Nuts and Seeds	6.68 mg	37%
409	Spices, rosemary, fresh	Spices and Herbs	6.65 mg	37%
410	Snacks, Clif bar, all flavours	Snacks	6.62 mg	37%
411	Seeds, sunflower seed flour, partially defatted	Nuts and Seeds	6.62 mg	37%
412	Babyfood, cereal, wheat, prepared with formula or breast milk	Babyfoods	6.61 mg	37%
413	Bread crumbs, dry, grated, seasoned	Baked Products	6.60 mg	37%
414	Waffle, buttermilk, frozen, ready-to-heat, toasted	Baked Products	6.59 mg	37%
415	Spices, dill weed, fresh	Spices and Herbs	6.59 mg	37%
416	Beef, liver, braised	Beef Products	6.54 mg	36%
417	Waffle, buttermilk, frozen, ready-to-heat, microwaved	Baked Products	6.53 mg	36%
418	Lentils, raw	Legumes and Legume Products	6.51 mg	36%
419	Grains, rye flour, dark	Cereals, Grains and Pasta	6.45 mg	36%
420	Chicken, stewing, giblets, simmered	Poultry Products	6.44 mg	36%
421	Cookie, molasses	Baked Products	6.43 mg	36%
422	Cookie, ginger snap	Baked Products	6.40 mg	36%
423	Liver sausage, liverwurst, pork	Sausages and Luncheon meats	6.40 mg	36%
424	Lamb, lungs, raw	Lamb, Veal and Game	6.40 mg	36%
425	Veal, liver, raw	Lamb, Veal and Game	6.40 mg	36%
426	Goose, wild (Canada goose), native, leg, meat and skin, boiled	Poultry Products	6.40 mg	36%
427	Waffle, whole wheat, low fat	Baked Products	6.40 mg	36%
428	Grains, oat flour, whole-grain	Cereals, Grains and Pasta	6.40 mg	36%
429	Waffle, chocolate chip, frozen, ready-to-heat	Baked Products	6.40 mg	36%
430	Beef, heart, simmered	Beef Products	6.38 mg	35%
431	Lamb, kidney, raw	Lamb, Veal and Game	6.38 mg	35%
432	Soy flour, full-fat, raw	Legumes and Legume Products	6.37 mg	35%
433	Seeds, sesame seed kernels, dried, shelled	Nuts and Seeds	6.36 mg	35%
434	Seeds, sesame butter, tahini, unroasted kernels	Nuts and Seeds	6.35 mg	35%
435	Snacks, crisped rice bar, almond	Snacks	6.35 mg	35%
436	Candies, chocolate, dark, 60-69% cacao solids	Sweets	6.32 mg	35%
437	Apricots, dehydrated (low moisture), sulphured, uncooked	Fruits and fruit juices	6.31 mg	35%
438	Snacks, crisped rice bar, chocolate chip	Snacks	6.30 mg	35%
439	Gravy, instant beef, dry	Soups, Sauces and Gravies	6.27 mg	35%
440	Grains, wheat germ, crude	Cereals, Grains and Pasta	6.26 mg	35%
441	Chicken, capon, giblets, raw	Poultry Products	6.25 mg	35%
442	Parsley, fresh	Vegetables and Vegetable Products	6.20 mg	34%
443	Beans, lima, dry, baby, raw	Legumes and Legume Products	6.19 mg	34%
444	Goose, wild (Canada goose), native, breast, meat and skin, raw	Poultry Products	6.19 mg	34%
445	Beef, liver, pan-fried	Beef Products	6.17 mg	34%
446	Jew's ear (cloud or wood ear, pepeao), dried	Vegetables and Vegetable Products	6.14 mg	34%
447	Chicken, roasting, giblets, simmered	Poultry Products	6.09 mg	34%
448	Potato, boiled with skin, skin only	Vegetables and Vegetable Products	6.07 mg	34%
449	Potato, boiled with skin, skin only, with salt	Vegetables and Vegetable Products	6.07 mg	34%
450	Nuts, cashew nuts, oil roasted	Nuts and Seeds	6.05 mg	34%

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Foods high in Iron (Canadian (CNF))

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