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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
1381Pancakes, plain, dry mix, incomplete (includes buttermilk)
Baked Products
3.0517%
1382Game meat, beefalo, composite of cuts, cooked, roasted
Lamb, Veal, and Game Products
3.0517%
1383Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted
Beef Products
3.0517%
1384Cowpeas, catjang, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
3.0517%
1385Beef, ground, 95% lean meat / 5% fat, loaf, cooked, baked
Beef Products
3.0517%
1386Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted
Beef Products
3.0417%
1387Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
3.0417%
1388Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted
Beef Products
3.0417%
1389Hush puppies, prepared from recipe
Baked Products
3.0417%
1390Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised
Beef Products
3.0417%
1391Spices, nutmeg, ground
Spices and Herbs
3.0417%
1392Bread, egg
Baked Products
3.0417%
1393Veal, variety meats and by-products, kidneys, cooked, braised
Lamb, Veal, and Game Products
3.0417%
1394Crackers, rye, wafers, seasoned
Baked Products
3.0417%
1395Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery
Baked Products
3.0417%
1396Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted
Beef Products
3.0417%
1397Bread, white, commercially prepared, low sodium, no salt
Baked Products
3.0317%
1398Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted
Beef Products
3.0317%
1399Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted
Beef Products
3.0217%
1400Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S
Breakfast Cereals
3.0217%
1401Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Beef Products
3.0217%
1402Muffins, English, mixed-grain (includes granola)
Baked Products
3.0217%
1403Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Beef Products
3.0217%
1404Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled
Beef Products
3.0217%
1405Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled
Beef Products
3.0217%
1406Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised
Beef Products
3.0117%
1407Bread, chapati or roti, plain, commercially prepared
Baked Products
3.0117%
1408Beef, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried
Beef Products
3.0117%
1409Millet, raw
Cereal Grains and Pasta
3.0117%
1410Cereals ready-to-eat, ALPEN
Breakfast Cereals
317%

1381–1410 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

Nutrition

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