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 4651–4700 of 5,522 foods

#	Food	Category	Per 100 g	% DV
4651	Cherimoya, raw	Fruits and fruit juices	0.30 mg	2%
4652	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
4653	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
4654	Peach, canned halves or slices, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
4655	Pomegranate, raw	Fruits and fruit juices	0.30 mg	2%
4656	Prickly pear, raw	Fruits and fruit juices	0.30 mg	2%
4657	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%
4658	Onion, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%
4659	Carrot, raw	Vegetables and Vegetable Products	0.30 mg	2%
4660	Turnip, raw	Vegetables and Vegetable Products	0.30 mg	2%
4661	Beverage mix, chocolate flavour, powder, with whole milk	Beverages	0.30 mg	2%
4662	Juice, cocktail, cranberry, vitamin C added, frozen concentrate	Beverages	0.30 mg	2%
4663	Fish, catfish, channel (bullhead), wild, raw	Finfish and Shellfish Products	0.30 mg	2%
4664	Fish, pike, northern, native, raw	Finfish and Shellfish Products	0.30 mg	2%
4665	Fish, rockfish, pacific ocean perch, mixed species, raw	Finfish and Shellfish Products	0.30 mg	2%
4666	Mollusks, clam, mixed species, canned, liquid	Finfish and Shellfish Products	0.30 mg	2%
4667	Candies, hard	Sweets	0.30 mg	2%
4668	Dessert, rennin, chocolate, dry mix, made with 2% milk	Sweets	0.30 mg	2%
4669	Dessert, rennin, chocolate, dry mix, prepared with whole milk	Sweets	0.30 mg	2%
4670	Dessert, frozen yogourt, vanilla, soft-serve	Sweets	0.30 mg	2%
4671	Mangosteen, canned, syrup pack	Fruits and fruit juices	0.30 mg	2%
4672	Salad dressing, ranch dressing, commercial, regular	Fats and Oils	0.30 mg	2%
4673	Soup, cream, mushroom, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.30 mg	2%
4674	Soup, broccoli cheese, canned, condensed	Soups, Sauces and Gravies	0.30 mg	2%
4675	Apricot, canned, heavy syrup, drained	Fruits and fruit juices	0.30 mg	2%
4676	Pepper, sweet, green, sauteed	Vegetables and Vegetable Products	0.30 mg	2%
4677	Game meat, native, beluga, blubber, raw	Lamb, Veal and Game	0.30 mg	2%
4678	Game meat, native, narwhal, flippers, aged	Lamb, Veal and Game	0.30 mg	2%
4679	Game meat, native, narwhal, skin (muktuk), raw	Lamb, Veal and Game	0.30 mg	2%
4680	Game meat, native, narwhal, skin (muktuk), boiled	Lamb, Veal and Game	0.30 mg	2%
4681	Agutuk, native, fish/berry with seal oil (Alaskan ice cream)	Finfish and Shellfish Products	0.30 mg	2%
4682	Fish, burbot (loche), native, head, baked	Finfish and Shellfish Products	0.30 mg	2%
4683	Mushroom, Maitake, raw	Vegetables and Vegetable Products	0.30 mg	2%
4684	Cabbage, napa, raw	Vegetables and Vegetable Products	0.30 mg	2%
4685	Drink, fruit punch, frozen concentrate	Beverages	0.30 mg	2%
4686	Huckleberries, raw	Fruits and fruit juices	0.30 mg	2%
4687	Onion, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%
4688	Cheese, processed product, mozzarella, slices	Dairy and Egg Products	0.30 mg	2%
4689	Plant-based beverage, almond, enriched, sweetened, vanilla flavoured	Beverages	0.30 mg	2%
4690	Soup, cream, asparagus, ready-to-serve	Soups, Sauces and Gravies	0.30 mg	2%
4691	Babyfood, dessert, jarred, blueberry, all stages	Babyfoods	0.30 mg	2%
4692	Sweets, pie fillings, canned apple	Sweets	0.29 mg	2%
4693	Jackfruit, canned, syrup pack	Fruits and fruit juices	0.29 mg	2%
4694	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained	Fruits and fruit juices	0.29 mg	2%
4695	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%
4696	Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated	Sweets	0.29 mg	2%
4697	Grains, tapioca, pearl, cooked	Cereals, Grains and Pasta	0.29 mg	2%
4698	Kiwi fruit, gold, raw	Fruits and fruit juices	0.29 mg	2%
4699	Turkey, all classes, breast, meat only, raw	Poultry Products	0.29 mg	2%
4700	Papaya, canned, heavy syrup pack, drained	Fruits and fruit juices	0.29 mg	2%

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Foods high in Iron (Canadian (CNF))

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