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 4751–4800 of 5,522 foods

#	Food	Category	Per 100 g	% DV
4751	Salad dressing, thousand island dressing, fat free	Fats and Oils	0.28 mg	2%
4752	Pineapple, canned, juice pack, drained	Fruits and fruit juices	0.28 mg	2%
4753	Pineapple, raw, extra sweet variety	Fruits and fruit juices	0.28 mg	2%
4754	Deli-meat, chicken breast, oven-roasted, fat free, sliced	Sausages and Luncheon meats	0.28 mg	2%
4755	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%
4756	Dessert, frozen, juice with cream	Sweets	0.28 mg	2%
4757	Okra (gumbo), boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%
4758	Squash, winter, hubbard, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%
4759	Cheese, processed product, cheddar, spread	Dairy and Egg Products	0.28 mg	2%
4760	Cheese, processed product, cheddar, reduced fat, spread	Dairy and Egg Products	0.28 mg	2%
4761	Soup, cream, broccoli, canned, condensed, water added	Soups, Sauces and Gravies	0.28 mg	2%
4762	Soup, cream, broccoli, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%
4763	Soup, cream, broccoli, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	0.28 mg	2%
4764	Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%
4765	Soup, cream, chicken, canned, condensed, reduced fat, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%
4766	Milk, fluid, chocolate, partly skimmed, 1% M.F.	Dairy and Egg Products	0.27 mg	2%
4767	Soup, cream, chicken, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.27 mg	2%
4768	Soup, cream, mushroom, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.27 mg	2%
4769	Beverage mix, chocolate flavour, powder, with 2% M.F. milk	Beverages	0.27 mg	2%
4770	Soup, stock, beef, homemade	Soups, Sauces and Gravies	0.27 mg	2%
4771	Peach, canned, heavy syrup, drained	Fruits and fruit juices	0.27 mg	2%
4772	Tangerine, (mandarin), canned, juice pack, drained	Fruits and fruit juices	0.27 mg	2%
4773	Orange-strawberry-banana juice	Fruits and fruit juices	0.27 mg	2%
4774	Salad dressing, mayonnaise, made with tofu	Fats and Oils	0.27 mg	2%
4775	Salad dressing, bacon and tomato	Fats and Oils	0.27 mg	2%
4776	Onion, yellow, sauteed	Vegetables and Vegetable Products	0.27 mg	2%
4777	Soup, butternut squash, ready-to-serve	Soups, Sauces and Gravies	0.27 mg	2%
4778	Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies	Sweets	0.27 mg	2%
4779	Soup, vegetable, homemade	Soups, Sauces and Gravies	0.27 mg	2%
4780	Soup, butternut squash, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.27 mg	2%
4781	Soup, cream, chicken, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	0.27 mg	2%
4782	Soup, cream, potato, ready-to-serve	Soups, Sauces and Gravies	0.27 mg	2%
4783	Babyfood, fruit, jarred, banana, all stages	Babyfoods	0.27 mg	2%
4784	Turkey, tom, light meat and skin, raw	Poultry Products	0.27 mg	2%
4785	Turkey, tom, light meat only, raw	Poultry Products	0.27 mg	2%
4786	Soup, chicken noodle, canned, condensed, water added	Soups, Sauces and Gravies	0.27 mg	2%
4787	Soup, cream, mushroom, canned, condensed, water added	Soups, Sauces and Gravies	0.27 mg	2%
4788	Soup, onion, canned, condensed, water added	Soups, Sauces and Gravies	0.27 mg	2%
4789	Peach, canned halves or slices, juice pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%
4790	Peach, canned halves or slices, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%
4791	Tangerine (mandarin), canned, juice pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%
4792	Cassava (manioc), raw	Vegetables and Vegetable Products	0.27 mg	2%
4793	Potato, mashed, homemade, prepared with whole milk	Vegetables and Vegetable Products	0.27 mg	2%
4794	Tomato, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.27 mg	2%
4795	Alcohol, table wine, white (11.5% alcohol by volume)	Beverages	0.27 mg	2%
4796	Juice drink, pineapple and orange, vitamin C added, canned	Beverages	0.27 mg	2%
4797	Alcohol, wine cooler	Beverages	0.27 mg	2%
4798	Fish, ocean perch (rosefish, redfish), atlantic, baked or broiled	Finfish and Shellfish Products	0.27 mg	2%
4799	Fish, seatrout (weakfish), mixed species, raw	Finfish and Shellfish Products	0.27 mg	2%
4800	Cake mix, angel food, dry, unprepared	Baked Products	0.27 mg	2%

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Foods high in Iron (Canadian (CNF))

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