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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
31Crackers, saltines, low salt (includes oyster, soda, soup)
Baked Products
5.1329%
32Crackers, wheat, reduced fat
Baked Products
5.0228%
33Archway Home Style Cookies, Old Fashioned Molasses
Baked Products
4.9928%
34Bread, crumbs, dry, grated, seasoned
Baked Products
4.9227%
35Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping
Baked Products
4.927%
36Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)
Baked Products
4.927%
37Bread, white wheat
Baked Products
4.8927%
38Crackers, cheese, regular
Baked Products
4.8827%
39Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza
Baked Products
4.8727%
40Bread, crumbs, dry, grated, plain
Baked Products
4.8327%
41Crackers, cheese, reduced fat
Baked Products
4.827%
42Crackers, cheese, low sodium
Baked Products
4.7727%
43Pepperidge Farm, Goldfish, Baked Snack Crackers, Original
Baked Products
4.7326%
44Pancakes, buckwheat, dry mix, incomplete
Baked Products
4.7326%
45Cookies, chocolate sandwich, with creme filling, special dietary
Baked Products
4.7226%
46Cake, gingerbread, dry mix
Baked Products
4.726%
47Archway Home Style Cookies, Molasses
Baked Products
4.6826%
48Crackers, matzo, whole-wheat
Baked Products
4.6526%
49Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)
Baked Products
4.6526%
50Cracker, meal
Baked Products
4.6426%
51Crackers, flavored, fish-shaped
Baked Products
4.5825%
52Bread, protein, (includes gluten), toasted
Baked Products
4.5625%
53Muffins, English, raisin-cinnamon (includes apple-cinnamon)
Baked Products
4.525%
54Crackers, melba toast, wheat
Baked Products
4.525%
55Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted
Baked Products
4.525%
56Nabisco, Nabisco Ritz Crackers
Baked Products
4.4725%
57Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan
Baked Products
4.4525%
58Ice cream cones, sugar, rolled-type
Baked Products
4.4325%
59Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza
Baked Products
4.4325%
60Crackers, wheat, low salt
Baked Products
4.424%

31–60 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.

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