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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
61Beans, Dry, Pink (0% moisture)
Legumes and Legume Products
5.4630%
62Beans, Dry, Pink (0% moisture)
Legumes and Legume Products
5.4630%
63Beans, Dry, Pinto (0% moisture)
Legumes and Legume Products
5.430%
64Beans, Dry, Pinto (0% moisture)
Legumes and Legume Products
5.430%
65Tofu, raw, regular, prepared with calcium sulfate
Legumes and Legume Products
5.3630%
66Beans, Dry, Black (0% moisture)
Legumes and Legume Products
5.3430%
67Beans, Dry, Black (0% moisture)
Legumes and Legume Products
5.3430%
68Beans, Dry, Navy (0% moisture)
Legumes and Legume Products
5.2929%
69Beans, Dry, Navy (0% moisture)
Legumes and Legume Products
5.2929%
70Beans, Dry, Cranberry (0% moisture)
Legumes and Legume Products
5.2629%
71Beans, Dry, Cranberry (0% moisture)
Legumes and Legume Products
5.2629%
72Pigeon peas (red gram), mature seeds, raw
Legumes and Legume Products
5.2329%
73Soybeans, mature cooked, boiled, without salt
Legumes and Legume Products
5.1429%
74Soybeans, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
5.1429%
75Hyacinth beans, mature seeds, raw
Legumes and Legume Products
5.128%
76Chickpeas, (garbanzo beans, bengal gram), dry
Legumes and Legume Products
5.0928%
77Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)
Legumes and Legume Products
5.0728%
78Beans, Dry, Red (0% moisture)
Legumes and Legume Products
5.0528%
79Beans, Dry, Red (0% moisture)
Legumes and Legume Products
5.0528%
80Beans, black, mature seeds, raw
Legumes and Legume Products
5.0228%
81Beans, cranberry (roman), mature seeds, raw
Legumes and Legume Products
528%
82Beans, adzuki, mature seeds, raw
Legumes and Legume Products
4.9828%
83Beans, Dry, Small Red (0% moisture)
Legumes and Legume Products
4.9528%
84Beans, Dry, Small Red (0% moisture)
Legumes and Legume Products
4.9528%
85Beans, Dry, Small White (0% moisture)
Legumes and Legume Products
4.9327%
86Beans, Dry, Small White (0% moisture)
Legumes and Legume Products
4.9327%
87Tofu, fried
Legumes and Legume Products
4.8727%
88Tofu, fried, prepared with calcium sulfate
Legumes and Legume Products
4.8727%
89Chickpea flour (besan)
Legumes and Legume Products
4.8627%
90Peanut flour, low fat
Legumes and Legume Products
4.7426%

61–90 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

As an Amazon Associate, NutriDB earns from qualifying purchases.

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