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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
31Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched
Cereal Grains and Pasta
4.9528%
32Cornmeal, white, self-rising, bolted, with wheat flour added, enriched
Cereal Grains and Pasta
4.9528%
33Cornmeal, white, self-rising, degermed, enriched
Cereal Grains and Pasta
4.7326%
34Cornmeal, yellow, self-rising, degermed, enriched
Cereal Grains and Pasta
4.7326%
35Oats (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta
4.7226%
36Barley malt flour
Cereal Grains and Pasta
4.7126%
37Wheat flour, white, all-purpose, self-rising, enriched
Cereal Grains and Pasta
4.6726%
38Wheat flour, white, all-purpose, enriched, unbleached
Cereal Grains and Pasta
4.6426%
39Wheat flour, white, all-purpose, enriched, bleached
Cereal Grains and Pasta
4.6426%
40Wheat flour, white, all-purpose, enriched, calcium-fortified
Cereal Grains and Pasta
4.6426%
41Quinoa, uncooked
Cereal Grains and Pasta
4.5725%
42Wheat, hard white
Cereal Grains and Pasta
4.5625%
43Flour, quinoa
Cereal Grains and Pasta
4.5325%
44Flour, corn, yellow, fine meal, enriched
Cereal Grains and Pasta
4.4425%
45Spelt, uncooked
Cereal Grains and Pasta
4.4425%
46Wheat flour, white, bread, enriched
Cereal Grains and Pasta
4.4125%
47Cornmeal, degermed, enriched, yellow
Cereal Grains and Pasta
4.3624%
48Semolina, enriched
Cereal Grains and Pasta
4.3624%
49Rice, white, medium-grain, raw, enriched
Cereal Grains and Pasta
4.3624%
50Cornmeal, degermed, enriched, white
Cereal Grains and Pasta
4.3624%
51Oats, whole grain, rolled, old fashioned
Cereal Grains and Pasta
4.3424%
52Rice, white, long-grain, regular, raw, enriched
Cereal Grains and Pasta
4.3124%
53Macaroni, vegetable, enriched, dry
Cereal Grains and Pasta
4.2824%
54Rice, white, short-grain, enriched, uncooked
Cereal Grains and Pasta
4.2324%
55Noodles, egg, spinach, enriched, dry
Cereal Grains and Pasta
4.223%
56Spaghetti, protein-fortified, dry, enriched (n x 6.25)
Cereal Grains and Pasta
4.1523%
57Buckwheat flour, whole-groat
Cereal Grains and Pasta
4.0623%
58Noodles, egg, dry, enriched
Cereal Grains and Pasta
4.0122%
59Oat flour, partially debranned
Cereal Grains and Pasta
422%
60Flour, oat, whole grain
Cereal Grains and Pasta
422%

31–60 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