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A food nutrition database built on USDA FoodData Central. Search calories, protein, vitamins and minerals per 100g, compare foods side by side, and explore nutrient rankings.

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Nutrient Rankings/Iron

🩸 Dairy and Egg Products — Highest Iron(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
🥇Beverage, instant breakfast powder, chocolate, not reconstituted
Dairy and Egg Products
12.8271%
🥈Protein supplement, milk based, Muscle Milk Light, powder
Dairy and Egg Products
1267%
🥉Egg, yolk, dried
Dairy and Egg Products
9.5653%
4Egg, yolk, dried
Dairy and Egg Products
9.2852%
5Protein supplement, milk based, Muscle Milk, powder
Dairy and Egg Products
8.5748%
6Egg, whole, dried, stabilized, glucose reduced
Dairy and Egg Products
8.2846%
7Egg, whole, dried
Dairy and Egg Products
7.240%
8Egg, whole, dried
Dairy and Egg Products
6.9739%
9Parmesan cheese topping, fat free
Dairy and Egg Products
528%
10Egg, yolk, raw, frozen, pasteurized
Dairy and Egg Products
4.5525%
11Egg, yolk, raw, frozen, pasteurized
Dairy and Egg Products
4.1323%
12Egg, turkey, whole, fresh, raw
Dairy and Egg Products
4.123%
13Egg, duck, whole, fresh, raw
Dairy and Egg Products
3.8521%
14Egg, yolk, raw, frozen, sugared, pasteurized
Dairy and Egg Products
3.721%
15Egg, quail, whole, fresh, raw
Dairy and Egg Products
3.6520%
16Egg, goose, whole, fresh, raw
Dairy and Egg Products
3.6420%
17Egg, yolk, raw, frozen, salted, pasteurized
Dairy and Egg Products
3.419%
18Egg substitute, powder
Dairy and Egg Products
3.1618%
19Egg, yolk, raw, fresh
Dairy and Egg Products
2.7315%
20Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted
Dairy and Egg Products
2.313%
21Egg substitute, liquid or frozen, fat free
Dairy and Egg Products
1.9811%
22Nutritional supplement for people with diabetes, liquid
Dairy and Egg Products
1.9811%
23Cheese, goat, soft type
Dairy and Egg Products
1.911%
24Egg, whole, cooked, fried
Dairy and Egg Products
1.8911%
25Cheese, goat, hard type
Dairy and Egg Products
1.8810%
26Egg, whole, raw, frozen, pasteurized
Dairy and Egg Products
1.7710%
27Egg, whole, cooked, poached
Dairy and Egg Products
1.7510%
28Egg, whole, raw, fresh
Dairy and Egg Products
1.7510%
29Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)
Dairy and Egg Products
1.7410%
30Egg, whole, raw, frozen, salted, pasteurized
Dairy and Egg Products
1.7110%

1–30 of 299 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