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 4501–4550 of 5,522 foods

#	Food	Category	Per 100 g	% DV
4501	Cherry, sweet, canned, heavy syrup, drained	Fruits and fruit juices	0.35 mg	2%
4502	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.35 mg	2%
4503	Salad dressing, green goddess, regular	Fats and Oils	0.35 mg	2%
4504	Dessert, egg custard, baked, homemade	Sweets	0.35 mg	2%
4505	Plant-based beverage, soy, enriched, all flavours, fat free	Beverages	0.35 mg	2%
4506	Potato, flesh, baked, with salt	Vegetables and Vegetable Products	0.35 mg	2%
4507	Cheese, processed product, Swiss, fat free, slices	Dairy and Egg Products	0.35 mg	2%
4508	Cheese sauce, homemade	Dairy and Egg Products	0.35 mg	2%
4509	Turkey, broiler, breast, meat and skin, roasted	Poultry Products	0.35 mg	2%
4510	Turkey, tom, light meat only, roasted	Poultry Products	0.35 mg	2%
4511	Cherry, sweet, canned, heavy syrup pack	Fruits and fruit juices	0.35 mg	2%
4512	Cherry, sweet, canned, extra heavy syrup pack	Fruits and fruit juices	0.35 mg	2%
4513	Cherry, sweet, frozen, sweetened	Fruits and fruit juices	0.35 mg	2%
4514	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	0.35 mg	2%
4515	Potato, flesh, baked	Vegetables and Vegetable Products	0.35 mg	2%
4516	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.35 mg	2%
4517	Corn, sweet, white, frozen, kernels off cob, boiled, drained	Vegetables and Vegetable Products	0.35 mg	2%
4518	Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.35 mg	2%
4519	Tomato ketchup (catsup)	Vegetables and Vegetable Products	0.35 mg	2%
4520	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	0.35 mg	2%
4521	Fish, burbot (loche), native, raw	Finfish and Shellfish Products	0.35 mg	2%
4522	Fish, seatrout (weakfish), mixed species, baked or broiled	Finfish and Shellfish Products	0.35 mg	2%
4523	Fish, catfish, channel (bullhead), wild, baked or broiled	Finfish and Shellfish Products	0.35 mg	2%
4524	Turkey, all classes, breast, meat and skin, roasted	Poultry Products	0.34 mg	2%
4525	Turkey, broiler, breast, meat only, roasted	Poultry Products	0.34 mg	2%
4526	Turkey, tom, breast, meat and skin, roasted	Poultry Products	0.34 mg	2%
4527	Soup, chicken chowder (a la king), ready-to-serve	Soups, Sauces and Gravies	0.34 mg	2%
4528	Soup, cream, potato, canned, condensed	Soups, Sauces and Gravies	0.34 mg	2%
4529	Soup, scotch broth, canned, condensed, water added	Soups, Sauces and Gravies	0.34 mg	2%
4530	Melon, casaba, raw	Fruits and fruit juices	0.34 mg	2%
4531	Papaya nectar, canned	Fruits and fruit juices	0.34 mg	2%
4532	Plum, canned, purple, juice pack, solids and liquid	Fruits and fruit juices	0.34 mg	2%
4533	Chayote, fruit, raw	Vegetables and Vegetable Products	0.34 mg	2%
4534	Onion, frozen, whole, boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%
4535	Carrot, boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%
4536	Pepper, sweet, green, raw	Vegetables and Vegetable Products	0.34 mg	2%
4537	Radish, raw	Vegetables and Vegetable Products	0.34 mg	2%
4538	Squash, winter, spaghetti, baked or boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%
4539	Fish, hake (whiting), mixed species, raw	Finfish and Shellfish Products	0.34 mg	2%
4540	Fish, salmon, atlantic, farmed, raw	Finfish and Shellfish Products	0.34 mg	2%
4541	Fish, salmon, atlantic, farmed, baked or broiled	Finfish and Shellfish Products	0.34 mg	2%
4542	Fish, salmon, coho, farmed, raw	Finfish and Shellfish Products	0.34 mg	2%
4543	Dessert, frozen, ice cream, vanilla, rich, 16% M.F.	Sweets	0.34 mg	2%
4544	Candies, bars, 100 Grand	Sweets	0.34 mg	2%
4545	Dessert, egg custard, dry mix prepared with whole milk	Sweets	0.34 mg	2%
4546	Deli-meat, chicken breast, oven-roasted, sliced	Sausages and Luncheon meats	0.34 mg	2%
4547	Deli-meat, turkey breast, oven roasted, sliced	Sausages and Luncheon meats	0.34 mg	2%
4548	Sports drink, orange flavour, powder	Beverages	0.34 mg	2%
4549	Carrot, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%
4550	Onion, frozen, whole, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%

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Foods high in Iron (Canadian (CNF))

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