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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

🩸 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
91Willow, leaves in oil (Alaska Native)
Other
1.37%
92Prairie Turnips, raw (Northern Plains Indians)
Other
1.277%
93Tamales (Navajo)
Other
1.227%
94Stew, mutton, corn, squash (Navajo)
Other
1.217%
95Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath)
Other
1.217%
96Lambsquarters, raw (Northern Plains Indians)
Other
1.166%
97Lambsquarters, steamed (Northern Plains Indians)
Other
1.156%
98Bread, kneel down (Navajo)
Other
1.116%
99Stew, steamed corn (Navajo)
Other
1.16%
100Blueberries, wild, frozen (Alaska Native)
Other
1.16%
101Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
Other
1.066%
102Rose Hips, wild (Northern Plains Indians)
Other
1.066%
103Acorn stew (Apache)
Other
16%
104Fish, lingcod, liver (Alaska Native)
Other
16%
105Cranberries, wild, bush, raw (Alaska Native)
Other
16%
106Prairie Turnips, boiled (Northern Plains Indians)
Other
0.955%
107Chilchen (Red Berry Beverage) (Navajo)
Other
0.955%
108Cattail, Narrow Leaf Shoots (Northern Plains Indians)
Other
0.915%
109Stew, hominy with mutton (Navajo)
Other
0.815%
110Sourdock, young leaves (Alaska Native)
Other
0.84%
111Fish, salmon, king (chinook), raw (Alaska Native)
Other
0.794%
112Cloudberries, raw (Alaska Native)
Other
0.74%
113Chokecherries, raw, pitted (Northern Plains Indians)
Other
0.694%
114Tamales, masa and pork filling (Hopi)
Other
0.664%
115Raspberries, wild (Northern Plains Indians)
Other
0.644%
116Steelhead trout, boiled, canned (Alaska Native)
Other
0.644%
117Sea cucumber, yane (Alaska Native)
Other
0.63%
118Fish, Salmon, Chum, raw (Alaska Native)
Other
0.563%
119Fish, salmon, coho (silver), raw (Alaska Native)
Other
0.553%
120Fish, salmon, king, with skin, kippered, (Alaska Native)
Other
0.553%

91–120 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

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