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Nutrient Rankings/Iron

🩸 Baked 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
121Crackers, whole-wheat, reduced fat
Baked Products
3.5620%
122Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)
Baked Products
3.5620%
123Rolls, dinner, wheat
Baked Products
3.5520%
124Rolls, dinner, egg
Baked Products
3.5220%
125Cookies, chocolate chip, commercially prepared, special dietary
Baked Products
3.519%
126Crackers, toast thins, low sodium
Baked Products
3.4819%
127Crackers, cheese, whole grain
Baked Products
3.4619%
128Bread, Italian
Baked Products
3.4519%
129Rolls, hamburger or hotdog, plain
Baked Products
3.4319%
130Bread, oat bran, toasted
Baked Products
3.4319%
131Tart, breakfast, low fat
Baked Products
3.4219%
132Bread, whole-wheat, prepared from recipe, toasted
Baked Products
3.419%
133Bread, white, commercially prepared
Baked Products
3.3619%
134Wonton wrappers (includes egg roll wrappers)
Baked Products
3.3619%
135Archway Home Style Cookies, Dutch Cocoa
Baked Products
3.3619%
136Crackers, whole-wheat
Baked Products
3.3419%
137Bread, egg, toasted
Baked Products
3.3419%
138Bread, white, commercially prepared, toasted
Baked Products
3.3319%
139Bread, white, commercially prepared, toasted, low sodium no salt
Baked Products
3.3319%
140Tortillas, ready-to-bake or -fry, flour, shelf stable
Baked Products
3.3218%
141Tortillas, ready-to-bake or -fry, flour, without added calcium
Baked Products
3.318%
142Biscuits, plain or buttermilk, frozen, baked
Baked Products
3.318%
143Rolls, hard (includes kaiser)
Baked Products
3.2818%
144Leavening agents, yeast, baker's, compressed
Baked Products
3.2518%
145Bread, naan, plain, commercially prepared, refrigerated
Baked Products
3.2518%
146Bread, stuffing, cornbread, dry mix
Baked Products
3.2518%
147Cookies, chocolate chip, commercially prepared, regular, lower fat
Baked Products
3.2218%
148Phyllo dough
Baked Products
3.2118%
149Cookie, vanilla with caramel, coconut, and chocolate coating
Baked Products
3.218%
150Bread, reduced-calorie, white
Baked Products
3.1918%

121–150 of 513 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.

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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