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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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Data source: USDA FoodData Central (Public Domain) © 2026 NutriDB

Nutrient Rankings/Iron

🩸 Nut and Seed 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
🥇Seeds, sesame butter, paste
Nut and Seed Products
19.2107%
🥈Seeds, sesame flour, high-fat
Nut and Seed Products
15.1784%
🥉Seeds, sesame seeds, whole, roasted and toasted
Nut and Seed Products
14.7682%
4Seeds, sesame meal, partially defatted
Nut and Seed Products
14.5581%
5Seeds, sesame seeds, whole, dried
Nut and Seed Products
14.5581%
6Seeds, sesame flour, partially defatted
Nut and Seed Products
14.379%
7Seeds, sesame flour, low-fat
Nut and Seed Products
14.2279%
8Seeds, cottonseed meal, partially defatted (glandless)
Nut and Seed Products
13.3574%
9Seeds, cottonseed flour, partially defatted (glandless)
Nut and Seed Products
12.6670%
10Seeds, cottonseed flour, low fat (glandless)
Nut and Seed Products
12.5870%
11Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
Nut and Seed Products
8.9550%
12Seeds, pumpkin and squash seed kernels, dried
Nut and Seed Products
8.8249%
13Seeds, pumpkin seeds (pepitas), raw
Nut and Seed Products
8.3647%
14Seeds, pumpkin and squash seed kernels, roasted, with salt added
Nut and Seed Products
8.0745%
15Seeds, pumpkin and squash seed kernels, roasted, without salt
Nut and Seed Products
8.0745%
16Flour, coconut
Nut and Seed Products
8.0245%
17Seeds, hemp seed, hulled
Nut and Seed Products
7.9544%
18Seeds, sesame seed kernels, toasted, with salt added (decorticated)
Nut and Seed Products
7.7843%
19Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Nut and Seed Products
7.7843%
20Seeds, chia seeds, dried
Nut and Seed Products
7.7243%
21Seeds, watermelon seed kernels, dried
Nut and Seed Products
7.2840%
22Sesame butter, creamy
Nut and Seed Products
739%
23Seeds, sunflower seed kernels, toasted, with salt added
Nut and Seed Products
6.8138%
24Seeds, sunflower seed kernels, toasted, without salt
Nut and Seed Products
6.8138%
25Nuts, cashew nuts, raw
Nut and Seed Products
6.6837%
26Seeds, sunflower seed flour, partially defatted
Nut and Seed Products
6.6237%
27Seeds, sesame seed kernels, dried (decorticated)
Nut and Seed Products
6.3635%
28Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)
Nut and Seed Products
6.3535%
29Nuts, cashew nuts, oil roasted, without salt added
Nut and Seed Products
6.0534%
30Nuts, cashew nuts, oil roasted, with salt added
Nut and Seed Products
6.0534%

1–30 of 156 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⚡ Niacin🥦 Folate🐟 Vitamin B6🌰 Selenium🦴 Phosphorus

Related Products & Books

These are unpaid product suggestions. NutriDB is not an affiliate of these retailers and receives no commission from these links.

Iron Bisglycinate Supplement

Supplement

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

Shop on Amazon

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

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