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 4601–4650 of 5,522 foods

#	Food	Category	Per 100 g	% DV
4601	Turkey, all classes, wing, meat only, raw	Poultry Products	0.32 mg	2%
4602	Cheese, processed product, cheddar, reduced fat, slices	Dairy and Egg Products	0.32 mg	2%
4603	Babyfood, vegetables, jarred, squash, all stages	Babyfoods	0.32 mg	2%
4604	Sweets, fruit butters, apple	Sweets	0.31 mg	2%
4605	Fast foods, entree, salad, vegetable, no dressing, with cheese and egg	Fast Foods	0.31 mg	2%
4606	Fast foods, side dish, potato, mashed	Fast Foods	0.31 mg	2%
4607	Mushroom, portabella (portobello), raw	Vegetables and Vegetable Products	0.31 mg	2%
4608	Turkey, tom, wing, meat only, raw	Poultry Products	0.31 mg	2%
4609	Cheese, mozzarella, nonfat	Dairy and Egg Products	0.31 mg	2%
4610	Potato, boiled with skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%
4611	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%
4612	Potato, scalloped, dry mix, prepared with water, 2% milk and margarine	Vegetables and Vegetable Products	0.31 mg	2%
4613	Turkey, hen, breast, meat only, raw	Poultry Products	0.31 mg	2%
4614	Babyfood, vegetables, jarred, carrots, all stages	Babyfoods	0.31 mg	2%
4615	Cheese, blue	Dairy and Egg Products	0.31 mg	2%
4616	Milk shake, chocolate, thick	Beverages	0.31 mg	2%
4617	Milk, dry, skim, powder, instant	Dairy and Egg Products	0.31 mg	2%
4618	Hot chocolate, cocoa, homemade, prepared with whole milk	Beverages	0.31 mg	2%
4619	Turkey, broiler, light meat and skin, raw	Poultry Products	0.31 mg	2%
4620	Turkey, broiler, light meat only, raw	Poultry Products	0.31 mg	2%
4621	Turkey, broiler, breast, meat and skin, raw	Poultry Products	0.31 mg	2%
4622	Turkey, broiler, breast, meat only, raw	Poultry Products	0.31 mg	2%
4623	Turkey, broiler, wing, meat and skin, raw	Poultry Products	0.31 mg	2%
4624	Turkey, hen, light meat only, raw	Poultry Products	0.31 mg	2%
4625	Soup, tomato rice, canned, condensed, water added	Soups, Sauces and Gravies	0.31 mg	2%
4626	Apple, dried, sulphured, stewed, added sugar	Fruits and fruit juices	0.31 mg	2%
4627	Gooseberry raw	Fruits and fruit juices	0.31 mg	2%
4628	Kiwi fruit, raw	Fruits and fruit juices	0.31 mg	2%
4629	Lychee (litchi), raw	Fruits and fruit juices	0.31 mg	2%
4630	Pineapple juice, canned, added vitamin C	Fruits and fruit juices	0.31 mg	2%
4631	Pork, cured, feet, pickled	Pork Products	0.31 mg	2%
4632	Cabbage, Chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.31 mg	2%
4633	Potato, boiled with skin, flesh	Vegetables and Vegetable Products	0.31 mg	2%
4634	Potato, boiled without skin, flesh	Vegetables and Vegetable Products	0.31 mg	2%
4635	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.31 mg	2%
4636	Milk shake (fast food), chocolate	Beverages	0.31 mg	2%
4637	Juice drink, pineapple and grapefruit, vitamin C added, canned	Beverages	0.31 mg	2%
4638	Fish, tilefish, baked or broiled	Finfish and Shellfish Products	0.31 mg	2%
4639	Mollusks, scallop, mixed species, imitation (surimi)	Finfish and Shellfish Products	0.31 mg	2%
4640	Fish, trout, rainbow, farmed, raw	Finfish and Shellfish Products	0.31 mg	2%
4641	Milk, dry, buttermilk, sweet cream	Dairy and Egg Products	0.30 mg	2%
4642	Turkey, all classes, light meat only, raw	Poultry Products	0.30 mg	2%
4643	Turkey, all classes, wing, meat and skin, raw	Poultry Products	0.30 mg	2%
4644	Turkey, hen, light meat and skin, raw	Poultry Products	0.30 mg	2%
4645	Turkey, hen, breast, meat and skin, raw	Poultry Products	0.30 mg	2%
4646	Turkey, hen, wing, meat and skin, raw	Poultry Products	0.30 mg	2%
4647	Turkey, tom, wing, meat and skin, raw	Poultry Products	0.30 mg	2%
4648	Apricot, canned halves with skin, juice pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
4649	Apricot, canned halves with skin, extra light syrup, solids and liquid	Fruits and fruit juices	0.30 mg	2%
4650	Apricot, canned halves with skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%

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Foods high in Iron (Canadian (CNF))

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