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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
31Flour, soy, defatted
Legumes and Legume Products
7.3441%
32Beans, Dry, Light Tan (0% moisture)
Legumes and Legume Products
7.2941%
33Beans, Dry, Light Tan (0% moisture)
Legumes and Legume Products
7.2941%
34Lentils, dry
Legumes and Legume Products
7.1640%
35Beans, yellow, mature seeds, raw
Legumes and Legume Products
7.0139%
36Beans, Dry, Light Red Kidney (0% moisture)
Legumes and Legume Products
6.9539%
37Beans, Dry, Light Red Kidney (0% moisture)
Legumes and Legume Products
6.9539%
38Beans, pink, mature seeds, raw
Legumes and Legume Products
6.7738%
39Mung beans, mature seeds, raw
Legumes and Legume Products
6.7437%
40Broadbeans (fava beans), mature seeds, raw
Legumes and Legume Products
6.737%
41Beans, kidney, red, mature seeds, raw
Legumes and Legume Products
6.6937%
42Beans, cannellini, dry
Legumes and Legume Products
6.6737%
43Beans, Dry, Dark Red Kidney (0% moisture)
Legumes and Legume Products
6.5837%
44Beans, Dry, Dark Red Kidney (0% moisture)
Legumes and Legume Products
6.5837%
45Lentils, raw
Legumes and Legume Products
6.5136%
46Soy flour, full-fat, raw
Legumes and Legume Products
6.3735%
47Beans, Dry, Medium Red (0% moisture)
Legumes and Legume Products
6.2735%
48Beans, Dry, Medium Red (0% moisture)
Legumes and Legume Products
6.2735%
49Lima beans, thin seeded (baby), mature seeds, raw
Legumes and Legume Products
6.1934%
50Blackeye pea, dry
Legumes and Legume Products
5.9333%
51Beans, Dry, Carioca (0% moisture)
Legumes and Legume Products
5.8733%
52Beans, Dry, Carioca (0% moisture)
Legumes and Legume Products
5.8733%
53Beans, Dry, Tan (0% moisture)
Legumes and Legume Products
5.8533%
54Beans, Dry, Tan (0% moisture)
Legumes and Legume Products
5.8533%
55Soy flour, full-fat, roasted
Legumes and Legume Products
5.8232%
56Soybean, curd cheese
Legumes and Legume Products
5.631%
57Beans, navy, mature seeds, raw
Legumes and Legume Products
5.4931%
58Beans, Dry, Great Northern (0% moisture)
Legumes and Legume Products
5.4830%
59Beans, Dry, Great Northern (0% moisture)
Legumes and Legume Products
5.4830%
60Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)
Legumes and Legume Products
5.4730%

31–60 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
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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