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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
61Seeds, sunflower seed kernels, dry roasted, without salt
Nut and Seed Products
3.821%
62Seeds, sunflower seed kernels, dry roasted, with salt added
Nut and Seed Products
3.821%
63Seeds, sunflower seed kernels from shell, dry roasted, with salt added
Nut and Seed Products
3.821%
64Nuts, almonds, whole, raw
Nut and Seed Products
3.7421%
65Nuts, almonds, dry roasted, with salt added
Nut and Seed Products
3.7321%
66Nuts, mixed nuts, dry roasted, with peanuts, without salt added
Nut and Seed Products
3.7321%
67Nuts, almonds, dry roasted, without salt added
Nut and Seed Products
3.7321%
68Nuts, almonds
Nut and Seed Products
3.7121%
69Nuts, mixed nuts, dry roasted, with peanuts, with salt added
Nut and Seed Products
3.721%
70Nuts, macadamia nuts, raw
Nut and Seed Products
3.6921%
71Nuts, almonds, oil roasted, lightly salted
Nut and Seed Products
3.6820%
72Nuts, almonds, oil roasted, with salt added
Nut and Seed Products
3.6820%
73Nuts, almonds, oil roasted, without salt added
Nut and Seed Products
3.6820%
74Seeds, breadfruit seeds, raw
Nut and Seed Products
3.6720%
75Seeds, lotus seeds, dried
Nut and Seed Products
3.5320%
76Nuts, pilinuts, dried
Nut and Seed Products
3.5320%
77Nuts, almond butter, plain, with salt added
Nut and Seed Products
3.4919%
78Nuts, almond butter, plain, without salt added
Nut and Seed Products
3.4919%
79Nuts, hazelnuts or filberts, raw
Nut and Seed Products
3.4719%
80Nuts, pistachio nuts, raw
Nut and Seed Products
3.4619%
81Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend
Nut and Seed Products
3.4319%
82Nuts, coconut meat, dried (desiccated), toasted
Nut and Seed Products
3.3919%
83Nuts, chestnuts, japanese, dried
Nut and Seed Products
3.3819%
84Nuts, coconut meat, dried (desiccated), creamed
Nut and Seed Products
3.3619%
85Nuts, coconut meat, dried (desiccated), not sweetened
Nut and Seed Products
3.3218%
86Seeds, pumpkin and squash seeds, whole, roasted, with salt added
Nut and Seed Products
3.3118%
87Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nut and Seed Products
3.3118%
88Nuts, coconut milk, canned (liquid expressed from grated meat and water)
Nut and Seed Products
3.318%
89Nuts, hazelnuts or filberts, blanched
Nut and Seed Products
3.318%
90Nuts, almonds, blanched
Nut and Seed Products
3.2818%

61–90 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

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