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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
1021Agave, dried (Southwest)
Other
3.6420%
1022Egg, goose, whole, fresh, raw
Dairy and Egg Products
3.6420%
1023Tortillas, ready-to-bake or -fry, flour, refrigerated
Baked Products
3.6320%
1024Babyfood, cereal, rice, prepared with whole milk
Baby Foods
3.6320%
1025Babyfood, cereal, mixed, with bananas, prepared with whole milk
Baby Foods
3.6320%
1026Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, raw
Beef Products
3.6320%
1027Babyfood, cereal, rice, with bananas, prepared with whole milk
Baby Foods
3.6320%
1028Game meat, elk, cooked, roasted
Lamb, Veal, and Game Products
3.6320%
1029Babyfood, cereal, oatmeal, with bananas, prepared with whole milk
Baby Foods
3.6320%
1030Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta
3.6220%
1031Veal, variety meats and by-products, lungs, cooked, braised
Lamb, Veal, and Game Products
3.6120%
1032Bread, rice bran
Baked Products
3.6120%
1033Bread, white, commercially prepared (includes soft bread crumbs)
Baked Products
3.6120%
1034Cake, snack cakes, creme-filled, chocolate with frosting
Baked Products
3.620%
1035Ice cream cones, cake or wafer-type
Baked Products
3.620%
1036Crackers, standard snack-type, regular, low salt
Baked Products
3.620%
1037Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw
Beef Products
3.620%
1038Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors
Snacks
3.620%
1039Muffins, wheat bran, dry mix
Baked Products
3.620%
1040Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta
3.620%
1041Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Beef Products
3.620%
1042Bread, wheat
Baked Products
3.620%
1043Pancakes, plain, dry mix, complete (includes buttermilk)
Baked Products
3.620%
1044Wheat, hard red spring
Cereal Grains and Pasta
3.620%
1045Syrup, Cane
Sweets
3.620%
1046Barley, hulled
Cereal Grains and Pasta
3.620%
1047Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
3.5920%
1048Crackers, milk
Baked Products
3.5820%
1049Cookies, ladyfingers, without lemon juice and rind
Baked Products
3.5820%
1050Cookies, ladyfingers, with lemon juice and rind
Baked Products
3.5820%

1021–1050 of 7,855 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.

Shop on Amazon

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

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