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 1–50 of 5,522 foods

#	Food	Category	Per 100 g	% DV
1	Spices, thyme, dried	Spices and Herbs	123.60 mg	687%
2	Spices, parsley, dried	Spices and Herbs	97.86 mg	544%
3	Spices, basil, dried	Spices and Herbs	89.80 mg	499%
4	Spices, spearmint, dried	Spices and Herbs	87.47 mg	486%
5	Spices, marjoram, dried	Spices and Herbs	82.71 mg	460%
6	Game meat, native, narwhal, meat, dried	Lamb, Veal and Game	70.00 mg	389%
7	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	66.38 mg	369%
8	Spices, cumin seed	Spices and Herbs	66.36 mg	369%
9	Game meat, native, moose, blood, raw	Lamb, Veal and Game	62.00 mg	344%
10	Game meat, native, beluga, meat, dried	Lamb, Veal and Game	57.00 mg	317%
11	Spices, turmeric, ground	Spices and Herbs	55.00 mg	306%
12	Parsley, freeze-dried	Vegetables and Vegetable Products	53.90 mg	299%
13	Sausage, ham, pre cooked	Sausages and Luncheon meats	51.00 mg	283%
14	Game meat, native, bearded seal, (oogruk), air-dried	Lamb, Veal and Game	49.60 mg	276%
15	Goose, wild (Canada goose), native, liver, roasted	Poultry Products	49.18 mg	273%
16	Game meat, native, ringed seal, liver, raw	Lamb, Veal and Game	49.00 mg	272%
17	Spices, dill weed, dried	Spices and Herbs	48.78 mg	271%
18	Goose, wild (Canada goose), native, lungs, roasted	Poultry Products	46.30 mg	257%
19	Spices, celery seed	Spices and Herbs	44.90 mg	249%
20	Beef, spleen, raw	Beef Products	44.55 mg	247%
21	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	44.11 mg	245%
22	Game meat, native, walrus, dry	Lamb, Veal and Game	43.00 mg	239%
23	Spices, bay leaf	Spices and Herbs	43.00 mg	239%
24	Spices, coriander leaf (cilantro), dried	Spices and Herbs	42.46 mg	236%
25	Lamb, spleen, raw	Lamb, Veal and Game	41.89 mg	233%
26	Goose, wild (Canada goose), native, liver, raw	Poultry Products	41.60 mg	231%
27	Babyfood, cereal, mixed grain, dry	Babyfoods	41.12 mg	228%
28	Babyfood, cereal, oat, dry	Babyfoods	40.03 mg	222%
29	Beef, spleen, braised	Beef Products	39.36 mg	219%
30	Lamb, spleen, braised	Lamb, Veal and Game	38.67 mg	215%
31	Spices, savory, ground	Spices and Herbs	37.88 mg	210%
32	Spices, anise seeds	Spices and Herbs	36.96 mg	205%
33	Spices, oregano, ground	Spices and Herbs	36.80 mg	204%
34	Spices, poultry seasoning	Spices and Herbs	35.30 mg	196%
35	Babyfood, cereal, mixed grain, with milk powder and fruit, dry	Babyfoods	34.87 mg	194%
36	Babyfood, cereal, barley, with milk powder, dry	Babyfoods	33.75 mg	188%
37	Spices, fenugreek seed	Spices and Herbs	33.53 mg	186%
38	Game meat, native, caribou (reindeer), liver, raw	Lamb, Veal and Game	33.00 mg	183%
39	Spices, tarragon, dried	Spices and Herbs	32.30 mg	179%
40	Spices, chervil, dried	Spices and Herbs	31.95 mg	178%
41	Babyfood, cereal, soya, with fruit, dry	Babyfoods	31.07 mg	173%
42	Babyfood, cereal, mixed grain, with milk powder, dry	Babyfoods	31.02 mg	172%
43	Game meat, native, caribou (reindeer), stomach, contents	Lamb, Veal and Game	31.00 mg	172%
44	Goose, domesticated, liver, raw	Poultry Products	30.53 mg	170%
45	Duck, domesticated, liver, raw	Poultry Products	30.53 mg	170%
46	Game meat, native, beaver, liver, raw	Lamb, Veal and Game	30.00 mg	167%
47	Spices, rosemary, dried	Spices and Herbs	29.25 mg	162%
48	Babyfood, cereal, wheat, with milk powder, dry	Babyfoods	28.51 mg	158%
49	Seaweed, spirulina, dried	Vegetables and Vegetable Products	28.50 mg	158%
50	Babyfood, cereal, rice, with milk powder and fruit, dry	Babyfoods	28.30 mg	157%

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Foods high in Iron (Canadian (CNF))

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