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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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Data source: USDA FoodData Central (Public Domain) © 2026 NutriDB

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
1051Cereals, WHEATENA, dry
Breakfast Cereals
3.5720%
1052Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled
Beef Products
3.5720%
1053Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch
Baked Products
3.5720%
1054Spinach, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
3.5720%
1055Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)
Baked Products
3.5720%
1056Snacks, potato chips, fat free, salted
Snacks
3.5720%
1057Schar, Gluten-Free, Classic White Rolls
Baked Products
3.5720%
1058Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled
Beef Products
3.5720%
1059Spinach, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
3.5720%
1060Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled
Beef Products
3.5620%
1061Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)
Baked Products
3.5620%
1062Crackers, whole-wheat, reduced fat
Baked Products
3.5620%
1063Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds
Sweets
3.5620%
1064Rolls, dinner, wheat
Baked Products
3.5520%
1065Soybeans, green, raw
Vegetables and Vegetable Products
3.5520%
1066Agave, cooked (Southwest)
Other
3.5520%
1067Ostrich, round, raw
Poultry Products
3.5420%
1068Squab, (pigeon), meat and skin, raw
Poultry Products
3.5420%
1069Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled
Beef Products
3.5320%
1070Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled
Beef Products
3.5320%
1071Pinon Nuts, roasted (Navajo)
Other
3.5320%
1072Frozen novelties, ice type, pineapple-coconut
Sweets
3.5320%
1073Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw
Beef Products
3.5320%
1074Seeds, lotus seeds, dried
Nut and Seed Products
3.5320%
1075Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised
Beef Products
3.5320%
1076Nuts, pilinuts, dried
Nut and Seed Products
3.5320%
1077Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
Beef Products
3.5320%
1078Prunes, dehydrated (low-moisture), uncooked
Fruits and Fruit Juices
3.5220%
1079Game meat, bison, top round, separable lean only, 1" steak, cooked, broiled
Lamb, Veal, and Game Products
3.5220%
1080Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled
Beef Products
3.5220%

1051–1080 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