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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
1081Wheat, durum
Cereal Grains and Pasta
3.5220%
1082Game meat, bison, top round, separable lean only, 1" steak, cooked, broiled
Lamb, Veal, and Game Products
3.5220%
1083Mollusks, snail, raw
Finfish and Shellfish Products
3.519%
1084Cookies, chocolate chip, commercially prepared, special dietary
Baked Products
3.519%
1085Potatoes, mashed, dehydrated, granules with milk, dry form
Vegetables and Vegetable Products
3.519%
1086Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch
Breakfast Cereals
3.519%
1087Babyfood, cereal, barley, prepared with whole milk
Baby Foods
3.4919%
1088Nuts, almond butter, plain, without salt added
Nut and Seed Products
3.4919%
1089Nuts, almond butter, plain, with salt added
Nut and Seed Products
3.4919%
1090Tomato products, canned, sauce, spanish style
Vegetables and Vegetable Products
3.4819%
1091Crackers, toast thins, low sodium
Baked Products
3.4819%
1092Mushrooms, Chanterelle, raw
Vegetables and Vegetable Products
3.4719%
1093Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar
Sweets
3.4719%
1094Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled
Lamb, Veal, and Game Products
3.4719%
1095Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
3.4719%
1096Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
Beef Products
3.4719%
1097Nuts, hazelnuts or filberts, raw
Nut and Seed Products
3.4719%
1098Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size
Breakfast Cereals
3.4619%
1099Crackers, cheese, whole grain
Baked Products
3.4619%
1100Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted
Beef Products
3.4619%
1101Nuts, pistachio nuts, raw
Nut and Seed Products
3.4619%
1102Bread, Italian
Baked Products
3.4519%
1103Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar
Sweets
3.4519%
1104Cornmeal, whole-grain, white
Cereal Grains and Pasta
3.4519%
1105Cornmeal, whole-grain, yellow
Cereal Grains and Pasta
3.4519%
1106Beef, cured, luncheon meat, jellied
Sausages and Luncheon Meats
3.4519%
1107Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, cooked, grilled
Beef Products
3.4419%
1108Chili with beans, canned
Legumes and Legume Products
3.4319%
1109Frybread, made with lard (Apache)
Other
3.4319%
1110Ostrich, ground, cooked, pan-broiled
Poultry Products
3.4319%

1081–1110 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