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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
151Peanut butter, chunky, vitamin and mineral fortified
Legumes and Legume Products
17.597%
152Thyme, fresh
Spices and Herbs
17.4597%
153Baking chocolate, unsweetened, squares
Sweets
17.497%
154Spices, chili powder
Spices and Herbs
17.396%
155Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal
Breakfast Cereals
17.396%
156Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native)
Other
1794%
157Seal, bearded (Oogruk), meat, low quadrant, raw (Alaska Native)
Other
1794%
158Peanut butter, smooth, vitamin and mineral fortified
Legumes and Legume Products
16.692%
159Pork, fresh, variety meats and by-products, lungs, cooked, braised
Pork Products
16.4191%
160Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan
Breakfast Cereals
16.491%
161Beverages, OVALTINE, chocolate malt powder
Beverages
16.3691%
162Beverages, rich chocolate, powder
Beverages
16.3691%
163Beverages, OVALTINE, Classic Malt powder
Beverages
16.3691%
164Spices, dill seed
Spices and Herbs
16.3391%
165Spices, coriander seed
Spices and Herbs
16.3291%
166Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors
Snacks
16.3191%
167Spices, caraway seed
Spices and Herbs
16.2390%
168Cockles, raw (Alaska Native)
Other
16.290%
169Chiton, leathery, gumboots (Alaska Native)
Other
1689%
170Cereals ready-to-eat, chocolate-flavored frosted puffed corn
Breakfast Cereals
15.8788%
171Soybeans, mature seeds, raw
Legumes and Legume Products
15.787%
172Caribou, liver, raw (Alaska Native)
Other
15.787%
173Cocoa, dry powder, unsweetened, processed with alkali
Sweets
15.5286%
174Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches
Breakfast Cereals
15.586%
175Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal
Breakfast Cereals
15.2585%
176Seeds, sesame flour, high-fat
Nut and Seed Products
15.1784%
177Cereals ready-to-eat, frosted oat cereal with marshmallows
Breakfast Cereals
1583%
178Seeds, sesame seeds, whole, roasted and toasted
Nut and Seed Products
14.7682%
179Lamb, New Zealand, imported, kidney, cooked, soaked and fried
Lamb, Veal, and Game Products
14.782%
180Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR
Snacks
14.6782%

151–180 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