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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
91Peas, green, split, mature seeds, raw
Legumes and Legume Products
4.7326%
92Beans, Dry, Brown (0% moisture)
Legumes and Legume Products
4.726%
93Beans, Dry, Brown (0% moisture)
Legumes and Legume Products
4.726%
94Hyacinth beans, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
4.5825%
95Hyacinth beans, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
4.5825%
96Peanuts, all types, raw
Legumes and Legume Products
4.5825%
97Beans, Dry, Flor de Mayo (0% moisture)
Legumes and Legume Products
4.4725%
98Beans, Dry, Flor de Mayo (0% moisture)
Legumes and Legume Products
4.4725%
99Lupins, mature seeds, raw
Legumes and Legume Products
4.3624%
100Winged beans, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
4.3324%
101Winged beans, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
4.3324%
102Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
Legumes and Legume Products
4.3124%
103Soybeans, mature seeds, dry roasted
Legumes and Legume Products
3.9522%
104Peanuts, spanish, raw
Legumes and Legume Products
3.9122%
105Soybeans, mature seeds, roasted, salted
Legumes and Legume Products
3.922%
106Soybeans, mature seeds, roasted, no salt added
Legumes and Legume Products
3.922%
107Chicken, meatless, breaded, fried
Legumes and Legume Products
3.8321%
108Sausage, meatless
Legumes and Legume Products
3.7221%
109Beans, white, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
3.721%
110Beans, white, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
3.721%
111Chili with beans, canned
Legumes and Legume Products
3.4319%
112Falafel, home-prepared
Legumes and Legume Products
3.4219%
113Beans, french, mature seeds, raw
Legumes and Legume Products
3.419%
114Lentils, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
3.3319%
115Lentils, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
3.3319%
116Chicken, meatless
Legumes and Legume Products
3.2718%
117Beans, baked, canned, with pork and tomato sauce
Legumes and Legume Products
3.2418%
118Mothbeans, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
3.1417%
119Mothbeans, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
3.1417%
120Cowpeas, catjang, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
3.0517%

91–120 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