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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

🩸 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
31Nuts, cashew nuts, dry roasted, with salt added
Nut and Seed Products
633%
32Nuts, cashew nuts, dry roasted, without salt added
Nut and Seed Products
633%
33Nuts, cashew nuts, raw
Nut and Seed Products
5.9933%
34Flaxseed, ground
Nut and Seed Products
5.7832%
35Seeds, flaxseed
Nut and Seed Products
5.7332%
36Nuts, pine nuts, dried
Nut and Seed Products
5.5331%
37Seeds, cottonseed kernels, roasted (glandless)
Nut and Seed Products
5.430%
38Nuts, pine nuts, raw
Nut and Seed Products
5.3630%
39Seeds, sunflower seed kernels, dried
Nut and Seed Products
5.2529%
40Seeds, sunflower seed kernels, dry roasted, with salt added
Nut and Seed Products
5.2129%
41Nuts, mixed nuts, oil roasted, without peanuts, lightly salted
Nut and Seed Products
5.1829%
42Nuts, cashew butter, plain, without salt added
Nut and Seed Products
5.0328%
43Nuts, cashew butter, plain, with salt added
Nut and Seed Products
4.9127%
44Seeds, safflower seed kernels, dried
Nut and Seed Products
4.927%
45Seeds, safflower seed meal, partially defatted
Nut and Seed Products
4.8627%
46Nuts, hazelnuts or filberts
Nut and Seed Products
4.726%
47Seeds, breadnut tree seeds, dried
Nut and Seed Products
4.626%
48Seeds, sesame butter, tahini, type of kernels unspecified
Nut and Seed Products
4.4225%
49Nuts, hazelnuts or filberts, dry roasted, without salt added
Nut and Seed Products
4.3824%
50Seeds, sunflower seed, kernel, raw
Nut and Seed Products
4.3724%
51Seeds, sunflower seed kernels, oil roasted, with salt added
Nut and Seed Products
4.2824%
52Seeds, sunflower seed kernels, oil roasted, without salt
Nut and Seed Products
4.2824%
53Seeds, sunflower seed butter, without salt
Nut and Seed Products
4.1223%
54Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program)
Nut and Seed Products
4.1223%
55Almond butter, creamy
Nut and Seed Products
4.1123%
56Nuts, pistachio nuts, dry roasted, without salt added
Nut and Seed Products
4.0322%
57Nuts, pistachio nuts, dry roasted, with salt added
Nut and Seed Products
4.0322%
58Nuts, butternuts, dried
Nut and Seed Products
4.0222%
59Nuts, pistachio nuts, raw
Nut and Seed Products
3.9222%
60Nuts, almonds, oil roasted, with salt added, smoke flavor
Nut and Seed Products
3.8621%

31–60 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
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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.

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

As an Amazon Associate, NutriDB earns from qualifying purchases.

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