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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
1171Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised
Beef Products
3.3218%
1172Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised
Beef Products
3.3218%
1173Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Beef Products
3.3218%
1174Tortillas, ready-to-bake or -fry, flour, shelf stable
Baked Products
3.3218%
1175Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Beef Products
3.3218%
1176Spanish rice mix, dry mix, unprepared
Meals, Entrees, and Side Dishes
3.3218%
1177Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled
Beef Products
3.3218%
1178Nuts, coconut meat, dried (desiccated), not sweetened
Nut and Seed Products
3.3218%
1179Olives, ripe, canned (jumbo-super colossal)
Fruits and Fruit Juices
3.3218%
1180Seeds, pumpkin and squash seeds, whole, roasted, with salt added
Nut and Seed Products
3.3118%
1181Ostrich, top loin, cooked
Poultry Products
3.3118%
1182Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Beef Products
3.3118%
1183Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nut and Seed Products
3.3118%
1184Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
3.3118%
1185Flour, barley
Cereal Grains and Pasta
3.318%
1186Nuts, coconut milk, canned (liquid expressed from grated meat and water)
Nut and Seed Products
3.318%
1187Tortillas, ready-to-bake or -fry, flour, without added calcium
Baked Products
3.318%
1188Pasta, dry, enriched
Cereal Grains and Pasta
3.318%
1189Cereals ready-to-eat, POST SELECTS Blueberry Morning
Breakfast Cereals
3.318%
1190Nuts, hazelnuts or filberts, blanched
Nut and Seed Products
3.318%
1191Ascidians (tunughnak) (Alaska Native)
Other
3.318%
1192Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled
Beef Products
3.318%
1193Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted
Beef Products
3.318%
1194Cereals, QUAKER, Whole Wheat Natural Cereal, dry
Breakfast Cereals
3.318%
1195Pasta, fresh-refrigerated, spinach, as purchased
Cereal Grains and Pasta
3.318%
1196Biscuits, plain or buttermilk, frozen, baked
Baked Products
3.318%
1197Borage, raw
Vegetables and Vegetable Products
3.318%
1198Lamb, New Zealand, imported, heart, raw
Lamb, Veal, and Game Products
3.2918%
1199Beef, ground, 97% lean meat / 3% fat, crumbles, cooked, pan-browned
Beef Products
3.2918%
1200Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
Beef Products
3.2918%

1171–1200 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.

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Iron-Rich Foods Guide

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Evidence-based guide to boosting iron intake through heme and non-heme food sources and smart meal combinations.

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