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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
181Seeds, sesame seeds, whole, dried
Nut and Seed Products
14.5581%
182Seeds, sesame meal, partially defatted
Nut and Seed Products
14.5581%
183Soy protein isolate
Legumes and Legume Products
14.581%
184Soy protein isolate, potassium type
Legumes and Legume Products
14.581%
185Cocoa, dry powder, hi-fat or breakfast, processed with alkali
Sweets
14.581%
186Babyfood, cereal, high protein, with apple and orange, prepared with whole milk
Baby Foods
14.4280%
187Walrus, liver, raw (Alaska Native)
Other
14.480%
188Spices, pepper, white
Spices and Herbs
14.3180%
189Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified
Baby Foods
14.379%
190Seeds, sesame flour, partially defatted
Nut and Seed Products
14.379%
191Seeds, sesame flour, low-fat
Nut and Seed Products
14.2279%
192Sorghum bran, white, unenriched, dry, raw
Cereal Grains and Pasta
14.2179%
193Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE
Snacks
14.279%
194Spices, cardamom
Spices and Herbs
13.9778%
195Mollusks, clam, mixed species, cooked, breaded and fried
Finfish and Shellfish Products
13.9177%
196Spices, mace, ground
Spices and Herbs
13.977%
197Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran
Breakfast Cereals
13.8877%
198Cocoa, dry powder, unsweetened
Sweets
13.8677%
199Soy meal, defatted, raw
Legumes and Legume Products
13.776%
200Seal, ringed, liver (Alaska Native)
Other
13.575%
201Winged beans, mature seeds, raw
Legumes and Legume Products
13.4475%
202Seeds, cottonseed meal, partially defatted (glandless)
Nut and Seed Products
13.3574%
203Babyfood, fortified cereal bar, fruit filling
Baby Foods
13.1673%
204Seal, bearded (Oogruk), meat, raw (Alaska Native)
Other
12.972%
205Chicken, liver, all classes, cooked, pan-fried
Poultry Products
12.8872%
206Cereals ready-to-eat, WEETABIX whole grain cereal
Breakfast Cereals
12.8671%
207Beverage, instant breakfast powder, chocolate, not reconstituted
Dairy and Egg Products
12.8271%
208Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar
Breakfast Cereals
12.7771%
209Seeds, cottonseed flour, partially defatted (glandless)
Nut and Seed Products
12.6670%
210Seeds, cottonseed flour, low fat (glandless)
Nut and Seed Products
12.5870%

181–210 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