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 4701–4750 of 5,522 foods

#	Food	Category	Per 100 g	% DV
4701	Yogourt, plain, rich/Mediterranean style (6-9% M.F.)	Dairy and Egg Products	0.29 mg	2%
4702	Cheese, processed product, mozzarella, fat free, slices	Dairy and Egg Products	0.29 mg	2%
4703	Dessert, frozen, ice cream bar or stick, chocolate covered	Sweets	0.29 mg	2%
4704	Salad dressing, honey mustard, regular	Fats and Oils	0.29 mg	2%
4705	Salad dressing, caesar, fat free	Fats and Oils	0.29 mg	2%
4706	Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added	Dairy and Egg Products	0.29 mg	2%
4707	Soup, cream, mushroom, canned, condensed, reduced fat	Soups, Sauces and Gravies	0.29 mg	2%
4708	Soup, tomato, ready-to-serve	Soups, Sauces and Gravies	0.29 mg	2%
4709	Vegetable juice cocktail, canned, low sodium	Vegetables and Vegetable Products	0.29 mg	2%
4710	Milk, evaporated, skim, canned, undiluted, 0.2% M.F.	Dairy and Egg Products	0.29 mg	2%
4711	Turkey, all classes, light meat and skin, raw	Poultry Products	0.29 mg	2%
4712	Soup, cream, celery, canned, condensed, water added	Soups, Sauces and Gravies	0.29 mg	2%
4713	Fig, canned, water pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
4714	Fig, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
4715	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
4716	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
4717	Grape, North American type (slip skin), raw	Fruits and fruit juices	0.29 mg	2%
4718	Melon balls, frozen (cantaloupe and honeydew)	Fruits and fruit juices	0.29 mg	2%
4719	Peach, canned halves or slices, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
4720	Pear, canned halves, juice pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
4721	Rhubarb, frozen, uncooked	Fruits and fruit juices	0.29 mg	2%
4722	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
4723	Pineapple, raw	Fruits and fruit juices	0.29 mg	2%
4724	Nuts, coconut water (liquid from coconut)	Nuts and Seeds	0.29 mg	2%
4725	Nuts, ginkgo nuts, canned	Nuts and Seeds	0.29 mg	2%
4726	Fish, sea bass, mixed species, raw	Finfish and Shellfish Products	0.29 mg	2%
4727	Crustaceans, lobster, american (northern), boiled or steamed	Finfish and Shellfish Products	0.29 mg	2%
4728	Soup, chicken noodle, ready-to-serve	Soups, Sauces and Gravies	0.28 mg	2%
4729	Fig, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
4730	Fig, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
4731	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid	Fruits and fruit juices	0.28 mg	2%
4732	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
4733	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
4734	Loquat, raw	Fruits and fruit juices	0.28 mg	2%
4735	Nectarine, raw	Fruits and fruit juices	0.28 mg	2%
4736	Peach, spiced, canned whole, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
4737	Blueberry, raw	Fruits and fruit juices	0.28 mg	2%
4738	Pear, canned halves, light syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
4739	Pineapple, canned, juice pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
4740	Corn, sweet, canned, brine pack, drained solids	Vegetables and Vegetable Products	0.28 mg	2%
4741	Okra (gumbo), boiled, drained	Vegetables and Vegetable Products	0.28 mg	2%
4742	Cucumber, raw	Vegetables and Vegetable Products	0.28 mg	2%
4743	Squash, winter, hubbard, boiled, mashed	Vegetables and Vegetable Products	0.28 mg	2%
4744	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%
4745	Fish, pout, ocean, raw	Finfish and Shellfish Products	0.28 mg	2%
4746	Fish, catfish, channel (bullhead), farmed, baked or broiled	Finfish and Shellfish Products	0.28 mg	2%
4747	Sweets, topping, strawberry	Sweets	0.28 mg	2%
4748	Soup, cream, celery, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%
4749	Soup, cream, onion, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%
4750	Potato, mashed, homemade, prepared with 2% M.F. milk	Vegetables and Vegetable Products	0.28 mg	2%

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Foods high in Iron (Canadian (CNF))

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