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Nutrient Rankings/Iron

🩸 Foods Highest in Iron — TOP 30(per 100g)

Carries oxygen in red blood cells. Critical for preventing anemia. FDA Daily Value: 18mg.

AllPork ProductsVegetables and Vegetable ProductsNut and Seed ProductsBeef ProductsBeveragesFinfish and Shellfish ProductsLegumes and Legume ProductsLamb, Veal, and Game ProductsBaked ProductsSweetsCereal Grains and PastaFast FoodsMeals, Entrees, and Side DishesSnacksRestaurant FoodsDairy and Egg ProductsSpices and HerbsBaby FoodsFats and OilsPoultry ProductsSoups, Sauces, and GraviesSausages and Luncheon MeatsBreakfast CerealsFruits and Fruit Juices
#FoodCategoryIron(mg)% DV
🥇Spices, thyme, dried
Spices and Herbs
123.6687%
🥈Spices, basil, dried
Spices and Herbs
89.8499%
🥉Spearmint, dried
Spices and Herbs
87.47486%
4Spices, marjoram, dried
Spices and Herbs
82.71460%
5Whale, beluga, meat, dried (Alaska Native)
Other
72.35402%
6Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
Breakfast Cereals
67.67376%
7Babyfood, cereal, oatmeal, with honey, dry
Baby Foods
67.23374%
8Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry
Vegetables and Vegetable Products
66.38369%
9Spices, cumin seed
Spices and Herbs
66.36369%
10Babyfood, cereal, oatmeal, dry fortified
Baby Foods
64.1356%
11Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified
Baby Foods
64.03356%
12Spices, turmeric, ground
Spices and Herbs
55306%
13Parsley, freeze-dried
Vegetables and Vegetable Products
53.9299%
14Babyfood, cereal, rice, dry fortified
Baby Foods
53.01295%
15Seal, bearded (Oogruk), meat, dried (Alaska Native)
Other
49.6276%
16Cereals, QUAKER, Quick Oats with Iron, Dry
Breakfast Cereals
49.45275%
17Spices, dill weed, dried
Spices and Herbs
48.78271%
18Babyfood, cereal, barley, dry fortified
Baby Foods
48.21268%
19Babyfood, cereal, brown rice, dry, instant
Baby Foods
47.6264%
20Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron
Baby Foods
47.53264%
21Babyfood, cereal, rice, with bananas, dry
Baby Foods
47.5264%
22Babyfood, cereal, high protein, with apple and orange, dry
Baby Foods
47.5264%
23Babyfood, cereal, mixed, with bananas, dry
Baby Foods
47.5264%
24Babyfood, cereal, oatmeal, with bananas, dry
Baby Foods
45250%
25Babyfood, cereal, whole wheat, with apples, dry fortified
Baby Foods
45250%
26Spices, celery seed
Spices and Herbs
44.9249%
27Beef, variety meats and by-products, spleen, raw
Beef Products
44.55248%
28Spices, bay leaf
Spices and Herbs
43239%
29Walrus, meat, dried (Alaska Native)
Other
43239%
30Cereals, MALT-O-MEAL, chocolate, dry
Breakfast Cereals
42.88238%

1–30 of 7,855 foods

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Other Nutrient Rankings

🥩 Protein🦴 Calcium🍊 Vitamin C🌾 Dietary Fiber⚡ Potassium👁️ Vitamin A💪 Magnesium☀️ Vitamin D🔋 Thiamine (B1)🟡 Riboflavin (B2)🔥 Energy🧈 Fat🍚 Carbohydrates🧂 Sodium🦪 Zinc🫀 Cholesterol🌻 Vitamin E🥬 Vitamin K🥩 Vitamin B12
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Related Products & Books

Iron Bisglycinate Supplement

Supplement

Highly bioavailable, gentle on the stomach. Ideal for treating or preventing iron-deficiency anemia.

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Iron-Rich Foods Guide

Nutrition

Evidence-based guide to boosting iron intake through heme and non-heme food sources and smart meal combinations.

View on Amazon

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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov