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A food nutrition database built on USDA FoodData Central. Search calories, protein, vitamins and minerals per 100g, compare foods side by side, and explore nutrient rankings.

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Nutrient Rankings/Iron

🩸 Cereal Grains and Pasta — 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
151Wheat flour, white (industrial), 13% protein, bleached, unenriched
Cereal Grains and Pasta
1.267%
152Wheat flour, white (industrial), 15% protein, bleached, unenriched
Cereal Grains and Pasta
1.267%
153Wheat flour, white (industrial), 9% protein, bleached, unenriched
Cereal Grains and Pasta
1.267%
154Wheat flour, white (industrial), 11.5% protein, bleached, unenriched
Cereal Grains and Pasta
1.267%
155Rice, brown, long grain, unenriched, raw
Cereal Grains and Pasta
1.247%
156Semolina, unenriched
Cereal Grains and Pasta
1.237%
157Rice, white, long-grain, regular, enriched, cooked
Cereal Grains and Pasta
1.27%
158Rice, white, long-grain, regular, cooked, enriched, with salt
Cereal Grains and Pasta
1.27%
159Rice, red, unenriched, dry, raw
Cereal Grains and Pasta
1.27%
160Flour, wheat, all-purpose, unenriched, unbleached
Cereal Grains and Pasta
1.187%
161Wheat flour, white, all-purpose, unenriched
Cereal Grains and Pasta
1.177%
162Pasta, homemade, made with egg, cooked
Cereal Grains and Pasta
1.166%
163Rice, brown, parboiled, dry, UNCLE BEN'S
Cereal Grains and Pasta
1.166%
164Pasta, fresh-refrigerated, plain, cooked
Cereal Grains and Pasta
1.146%
165Pasta, homemade, made without egg, cooked
Cereal Grains and Pasta
1.136%
166Rice, black, unenriched, raw
Cereal Grains and Pasta
1.126%
167Pasta, fresh-refrigerated, spinach, cooked
Cereal Grains and Pasta
1.116%
168Cornmeal, degermed, unenriched, yellow
Cereal Grains and Pasta
1.16%
169Cornmeal, degermed, unenriched, white
Cereal Grains and Pasta
1.16%
170Noodles, egg, spinach, enriched, cooked
Cereal Grains and Pasta
1.096%
171Couscous, dry
Cereal Grains and Pasta
1.086%
172Spaghetti, spinach, cooked
Cereal Grains and Pasta
1.046%
173Flour, 00
Cereal Grains and Pasta
0.996%
174Sorghum flour, refined, unenriched
Cereal Grains and Pasta
0.975%
175Bulgur, cooked
Cereal Grains and Pasta
0.965%
176Pasta, gluten-free, corn, dry
Cereal Grains and Pasta
0.935%
177Corn flour, yellow, degermed, unenriched
Cereal Grains and Pasta
0.915%
178Rye flour, light
Cereal Grains and Pasta
0.915%
179Wheat flours, bread, unenriched
Cereal Grains and Pasta
0.95%
180Oat bran, cooked
Cereal Grains and Pasta
0.885%

151–180 of 222 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⚡ Niacin🥦 Folate🐟 Vitamin B6🌰 Selenium🦴 Phosphorus

Related Products & Books

These are unpaid product suggestions. NutriDB is not an affiliate of these retailers and receives no commission from these links.

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

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Evidence-based guide to boosting iron intake through heme and non-heme food sources and smart meal combinations.

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