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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

🩸 Legumes and Legume 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
🥇Peanut butter, chunky, vitamin and mineral fortified
Legumes and Legume Products
17.597%
🥈Peanut butter, smooth, vitamin and mineral fortified
Legumes and Legume Products
16.692%
🥉Soybeans, mature seeds, raw
Legumes and Legume Products
15.787%
4Soy protein isolate, potassium type
Legumes and Legume Products
14.581%
5Soy protein isolate
Legumes and Legume Products
14.581%
6Soy meal, defatted, raw
Legumes and Legume Products
13.776%
7Winged beans, mature seeds, raw
Legumes and Legume Products
13.4475%
8Meat extender
Legumes and Legume Products
11.9967%
9Mothbeans, mature seeds, raw
Legumes and Legume Products
10.8560%
10Soy protein concentrate, produced by acid wash
Legumes and Legume Products
10.7860%
11Soy protein concentrate, produced by alcohol extraction
Legumes and Legume Products
10.7860%
12Beans, white, mature seeds, raw
Legumes and Legume Products
10.4458%
13Cowpeas, catjang, mature seeds, raw
Legumes and Legume Products
9.9555%
14Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
Legumes and Legume Products
9.7354%
15Tofu, dried-frozen (koyadofu)
Legumes and Legume Products
9.7354%
16Flour, soy, full-fat
Legumes and Legume Products
9.5153%
17Beans, kidney, california red, mature seeds, raw
Legumes and Legume Products
9.3552%
18Soy flour, defatted
Legumes and Legume Products
9.2451%
19Beans, kidney, royal red, mature seeds, raw
Legumes and Legume Products
8.748%
20Beans, black turtle, mature seeds, raw
Legumes and Legume Products
8.748%
21Yardlong beans, mature seeds, raw
Legumes and Legume Products
8.6148%
22Natto
Legumes and Legume Products
8.648%
23Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
Legumes and Legume Products
8.2746%
24Beans, kidney, all types, mature seeds, raw
Legumes and Legume Products
8.246%
25Soy flour, low-fat
Legumes and Legume Products
8.246%
26Papad
Legumes and Legume Products
7.843%
27Beans, small white, mature seeds, raw
Legumes and Legume Products
7.7343%
28Mungo beans, mature seeds, raw
Legumes and Legume Products
7.5742%
29Lima beans, large, mature seeds, raw
Legumes and Legume Products
7.5142%
30Lentils, pink or red, raw
Legumes and Legume Products
7.3941%

1–30 of 341 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