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 4451–4500 of 5,522 foods

#	Food	Category	Per 100 g	% DV
4451	Peach, frozen sliced, sweetened	Fruits and fruit juices	0.37 mg	2%
4452	Fig, raw	Fruits and fruit juices	0.37 mg	2%
4453	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.37 mg	2%
4454	Squash, summer, crookneck, boiled, drained	Vegetables and Vegetable Products	0.37 mg	2%
4455	Squash, summer, zucchini, raw	Vegetables and Vegetable Products	0.37 mg	2%
4456	Squash, summer, zucchini, boiled, drained	Vegetables and Vegetable Products	0.37 mg	2%
4457	Alcohol, table wine, all (11.5% alcohol by volume)	Beverages	0.37 mg	2%
4458	Fish, croaker, atlantic, raw	Finfish and Shellfish Products	0.37 mg	2%
4459	Fish, sea bass, mixed species, baked or broiled	Finfish and Shellfish Products	0.37 mg	2%
4460	Crustaceans, crab, dungeness, raw	Finfish and Shellfish Products	0.37 mg	2%
4461	Turkey, all classes, light meat only, roasted	Poultry Products	0.36 mg	2%
4462	Turkey, broiler, light meat only, roasted	Poultry Products	0.36 mg	2%
4463	Turkey, hen, light meat and skin, roasted	Poultry Products	0.36 mg	2%
4464	Turkey, hen, light meat only, roasted	Poultry Products	0.36 mg	2%
4465	Turkey, tom, light meat and skin, roasted	Poultry Products	0.36 mg	2%
4466	Soup, chicken vegetable, canned, condensed, water added	Soups, Sauces and Gravies	0.36 mg	2%
4467	Cherry, sweet, raw	Fruits and fruit juices	0.36 mg	2%
4468	Cherry, sweet, canned, water pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%
4469	Crabapple, raw	Fruits and fruit juices	0.36 mg	2%
4470	Grapefruit juice, canned, sweetened	Fruits and fruit juices	0.36 mg	2%
4471	Passion fruit juice, yellow, raw	Fruits and fruit juices	0.36 mg	2%
4472	Cherry, sweet, canned, light syrup pack	Fruits and fruit juices	0.36 mg	2%
4473	Grape, red or green (European type, such as Thompson seedless), adherent skin, raw	Fruits and fruit juices	0.36 mg	2%
4474	Grape juice, frozen concentrate, sugar and vitamin C added, undiluted	Fruits and fruit juices	0.36 mg	2%
4475	Peach, canned halves or slices, light syrup pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%
4476	Corn, sweet, canned, brine pack, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%
4477	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	0.36 mg	2%
4478	Gourd, dishcloth (towelgourd), boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%
4479	Drumstick (horseradish-tree), pods, raw	Vegetables and Vegetable Products	0.36 mg	2%
4480	Squash, summer, all varieties, boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%
4481	Beets, harvard, canned, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%
4482	Coffee, instant, with sugar, French flavour, powder	Beverages	0.36 mg	2%
4483	Fish, rockfish, pacific ocean perch, mixed species, baked or broiled	Finfish and Shellfish Products	0.36 mg	2%
4484	Fish, turbot, european, raw	Finfish and Shellfish Products	0.36 mg	2%
4485	Fish, pout, ocean, baked or broiled	Finfish and Shellfish Products	0.36 mg	2%
4486	Fish, trout, rainbow, farmed, baked or broiled	Finfish and Shellfish Products	0.36 mg	2%
4487	Sausage, smoked, with cheddar cheese, pre-cooked	Sausages and Luncheon meats	0.36 mg	2%
4488	Dessert, pudding, vanilla, ready-to-eat, fat free	Sweets	0.36 mg	2%
4489	Mango, nectar, canned	Fruits and fruit juices	0.36 mg	2%
4490	Corn, sweet, canned, brine pack, solids and liquid, unsalted	Vegetables and Vegetable Products	0.36 mg	2%
4491	Gourd, dishcloth (towelgourd), boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%
4492	Squash, summer, all varieties, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%
4493	Salad dressing, honey mustard, fat free	Fats and Oils	0.36 mg	2%
4494	Soup, clam chowder, New England, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.36 mg	2%
4495	Soup, tomato and red pepper, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.36 mg	2%
4496	Babyfood, vegetables, jarred, sweet potato, all stages	Babyfoods	0.36 mg	2%
4497	Grains, rice flour, white	Cereals, Grains and Pasta	0.35 mg	2%
4498	Fast foods, dessert, ice cream, light, vanilla, soft serve with cone	Fast Foods	0.35 mg	2%
4499	Rambutan, canned, syrup pack	Fruits and fruit juices	0.35 mg	2%
4500	Soup, cream, asparagus, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.35 mg	2%

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Foods high in Iron (Canadian (CNF))

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