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Nutrient Rankings/Iron

🩸 Foods Highest in Iron — TOP 30(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
31Bear, polar, meat, raw (Alaska Native)
Other
6.134%
32Fish, whitefish, eggs (Alaska Native)
Other
5.9533%
33Smelt, dried (Alaska Native)
Other
5.430%
34Octopus (Alaska Native)
Other
4.927%
35Owl, horned, flesh, raw (Alaska Native)
Other
4.827%
36Caribou, hind quarter, meat, cooked (Alaska Native)
Other
4.827%
37Mutton, cooked, roasted (Navajo)
Other
4.7626%
38Squirrel, ground, meat (Alaska Native)
Other
4.726%
39Caribou, eye, raw (Alaska Native)
Other
4.726%
40Fish, blackfish, whole (Alaska Native)
Other
4.626%
41Agutuk, meat-caribou (Alaskan ice cream) (Alaska Native)
Other
4.5525%
42Caribou, bone marrow, raw (Alaska Native)
Other
4.525%
43Fish, salmon, king, chinook, smoked, brined (Alaska Native)
Other
4.525%
44Caribou, hind quarter meat, raw (Alaska Native)
Other
4.123%
45Fish, whitefish, dried (Alaska Native)
Other
4.123%
46Frybread, made with lard (Navajo)
Other
4.0422%
47Fish, whitefish, broad, head, eyes, cheeks and soft bones (Alaska Native)
Other
3.922%
48Tortilla, includes plain and from mutton sandwich (Navajo)
Other
3.8121%
49Cornmeal, white (Navajo)
Other
3.7921%
50Buffalo, free range, top round steak, cooked (Shoshone Bannock)
Other
3.7621%
51Agave, dried (Southwest)
Other
3.6420%
52Agave, cooked (Southwest)
Other
3.5520%
53Pinon Nuts, roasted (Navajo)
Other
3.5320%
54Frybread, made with lard (Apache)
Other
3.4319%
55Tennis Bread, plain (Apache)
Other
3.419%
56Fish, herring eggs on giant kelp, Pacific (Alaska Native)
Other
3.419%
57Ascidians (tunughnak) (Alaska Native)
Other
3.318%
58Moose, meat, raw (Alaska Native)
Other
3.2818%
59Hazelnuts, beaked (Northern Plains Indians)
Other
3.1217%
60Cornmeal, yellow (Navajo)
Other
2.9917%

31–60 of 145 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

As an Amazon Associate, NutriDB earns from qualifying purchases.

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