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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
31Eggs, Grade A, Large, egg whole
Dairy and Egg Products
1.679%
32Cheese, goat, semisoft type
Dairy and Egg Products
1.629%
33Egg, whole, cooked, omelet
Dairy and Egg Products
1.488%
34Egg, whole, cooked, scrambled
Dairy and Egg Products
1.317%
35Cheese, pasteurized process cheese food or product, American, singles
Dairy and Egg Products
1.37%
36Whey, acid, dried
Dairy and Egg Products
1.247%
37Ice cream bar, covered with chocolate and nuts
Dairy and Egg Products
1.217%
38Egg, whole, cooked, hard-boiled
Dairy and Egg Products
1.197%
39Cheese spread, cream cheese base
Dairy and Egg Products
1.136%
40Ice cream cookie sandwich
Dairy and Egg Products
1.16%
41Cheese, parmesan, low sodium
Dairy and Egg Products
0.955%
42Cheese product, pasteurized process, American, vitamin D fortified
Dairy and Egg Products
0.955%
43Cheese, parmesan, dry grated, reduced fat
Dairy and Egg Products
0.95%
44Whey, sweet, dried
Dairy and Egg Products
0.885%
45Cheese, parmesan, shredded
Dairy and Egg Products
0.875%
46Cheese food, cold pack, American
Dairy and Egg Products
0.845%
47Cheese, parmesan, hard
Dairy and Egg Products
0.825%
48Cheese, romano
Dairy and Egg Products
0.774%
49Cheese, colby
Dairy and Egg Products
0.764%
50Cheese, monterey, low fat
Dairy and Egg Products
0.724%
51Cheese, monterey
Dairy and Egg Products
0.724%
52Cheese, low-sodium, cheddar or colby
Dairy and Egg Products
0.724%
53Imitation cheese, american or cheddar, low cholesterol
Dairy and Egg Products
0.74%
54Cheese, feta
Dairy and Egg Products
0.654%
55Cheese, caraway
Dairy and Egg Products
0.644%
56Cheese, pasteurized process, American, without added vitamin D
Dairy and Egg Products
0.634%
57Cheese, pasteurized process, American, fortified with vitamin D
Dairy and Egg Products
0.634%
58Cream substitute, flavored, powdered
Dairy and Egg Products
0.634%
59Cheese, pasteurized process, swiss
Dairy and Egg Products
0.613%
60Cheese food, pasteurized process, swiss
Dairy and Egg Products
0.63%

31–60 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.

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