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Nutrient Rankings/Iron

🩸 Snacks — 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
31Pretzels, soft, unsalted
Snacks
3.9222%
32Pretzels, soft
Snacks
3.9222%
33Snacks, popcorn, caramel-coated, with peanuts
Snacks
3.9122%
34Snacks, peas, roasted, wasabi-flavored
Snacks
3.821%
35Snacks, corn-based, extruded, onion-flavor
Snacks
3.7221%
36Snacks, tortilla chips, nacho-flavor, made with enriched masa flour
Snacks
3.721%
37Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors
Snacks
3.620%
38Snacks, potato chips, fat free, salted
Snacks
3.5720%
39Snacks, beef sticks, smoked
Snacks
3.419%
40Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds
Snacks
3.3919%
41Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds
Snacks
3.3919%
42Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors
Snacks
3.3919%
43Snacks, popcorn, air-popped
Snacks
3.1918%
44Breakfast bars, oats, sugar, raisins, coconut (include granola bar)
Snacks
3.1818%
45Snacks, trail mix, regular, unsalted
Snacks
3.0517%
46Snacks, trail mix, regular
Snacks
3.0517%
47Snacks, granola bars, hard, chocolate chip
Snacks
3.0517%
48Snacks, granola bars, hard, plain
Snacks
2.9516%
49Snacks, popcorn, microwave, 94% fat free
Snacks
2.8716%
50Snacks, popcorn, home-prepared, oil-popped, unsalted
Snacks
2.7815%
51Snacks, popcorn, oil-popped, white popcorn, salt added
Snacks
2.7815%
52Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors
Snacks
2.715%
53Snacks, pretzels, hard, whole-wheat including both salted and unsalted
Snacks
2.6915%
54Snacks, popcorn, air-popped (Unsalted)
Snacks
2.6615%
55Snacks, trail mix, tropical
Snacks
2.6415%
56Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow
Snacks
2.5714%
57Snacks, granola bars, soft, uncoated, plain
Snacks
2.5614%
58Rice and Wheat cereal bar
Snacks
2.5614%
59Snacks, corn-based, extruded, cones, plain
Snacks
2.5414%
60Snack, Pretzel, hard chocolate coated
Snacks
2.5414%

31–60 of 171 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