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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
181Flour, pastry, unenriched, unbleached
Cereal Grains and Pasta
0.875%
182Rice, white, medium-grain, raw, unenriched
Cereal Grains and Pasta
0.84%
183Rice, white, long-grain, regular, raw, unenriched
Cereal Grains and Pasta
0.84%
184Rice, white, short-grain, raw, unenriched
Cereal Grains and Pasta
0.84%
185Buckwheat groats, roasted, cooked
Cereal Grains and Pasta
0.84%
186Rice, white, long-grain, parboiled, unenriched, dry
Cereal Grains and Pasta
0.744%
187Spaghetti, protein-fortified, cooked, enriched (n x 6.25)
Cereal Grains and Pasta
0.724%
188Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST
Cereal Grains and Pasta
0.724%
189Rice noodles, dry
Cereal Grains and Pasta
0.74%
190Millet, cooked
Cereal Grains and Pasta
0.634%
191Hominy, canned, white
Cereal Grains and Pasta
0.623%
192Hominy, canned, yellow
Cereal Grains and Pasta
0.623%
193Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES
Cereal Grains and Pasta
0.623%
194Noodles, egg, cooked, unenriched, with added salt
Cereal Grains and Pasta
0.63%
195Noodles, egg, unenriched, cooked, without added salt
Cereal Grains and Pasta
0.63%
196Wild rice, cooked
Cereal Grains and Pasta
0.63%
197Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta
0.563%
198Rice, brown, parboiled, cooked, UNCLE BENS
Cereal Grains and Pasta
0.533%
199Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta
0.533%
200Pasta, gluten-free, brown rice flour, cooked, TINKYADA
Cereal Grains and Pasta
0.533%
201Noodles, japanese, somen, cooked
Cereal Grains and Pasta
0.523%
202Pasta, cooked, unenriched, without added salt
Cereal Grains and Pasta
0.53%
203Pasta, cooked, unenriched, with added salt
Cereal Grains and Pasta
0.53%
204Macaroni, vegetable, enriched, cooked
Cereal Grains and Pasta
0.493%
205Noodles, japanese, soba, cooked
Cereal Grains and Pasta
0.483%
206Cornstarch
Cereal Grains and Pasta
0.473%
207Rice, white, steamed, Chinese restaurant
Cereal Grains and Pasta
0.392%
208Couscous, cooked
Cereal Grains and Pasta
0.382%
209Rice flour, white, unenriched
Cereal Grains and Pasta
0.352%
210Flour, rice, glutinous
Cereal Grains and Pasta
0.342%

181–210 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

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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