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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
211Archway Home Style Cookies, Reduced Fat Ginger Snaps
Baked Products
12.5770%
212Lamb, variety meats and by-products, kidneys, cooked, braised
Lamb, Veal, and Game Products
12.469%
213Mushrooms, morel, raw
Vegetables and Vegetable Products
12.1868%
214Cookies, chocolate sandwich, with creme filling, regular
Baked Products
12.1467%
215Babyfood, cereal, high protein, prepared with whole milk
Baby Foods
12.1467%
216Babyfood, cereal, oatmeal, prepared with whole milk
Baby Foods
12.1467%
217Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar
Breakfast Cereals
12.1367%
218Protein supplement, milk based, Muscle Milk Light, powder
Dairy and Egg Products
1267%
219Beverages, Protein powder soy based
Beverages
1267%
220Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar
Breakfast Cereals
1267%
221Meat extender
Legumes and Legume Products
11.9967%
222Flour, potato
Vegetables and Vegetable Products
11.9767%
223Chocolate, dark, 70-85% cacao solids
Sweets
11.966%
224Fish, caviar, black and red, granular
Finfish and Shellfish Products
11.8866%
225Spearmint, fresh
Spices and Herbs
11.8766%
226Spices, cloves, ground
Spices and Herbs
11.8366%
227Formulated bar, POWER BAR, chocolate
Snacks
11.765%
228Chicken, liver, all classes, cooked, simmered
Poultry Products
11.6365%
229Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes
Breakfast Cereals
11.664%
230Sea lion, Steller, meat (Alaska Native)
Other
11.4864%
231Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry
Breakfast Cereals
11.363%
232Leavening agents, baking powder, double-acting, straight phosphate
Baked Products
11.2763%
233Babyfood, cereal, mixed, with honey, prepared with whole milk
Baby Foods
11.2763%
234Braunschweiger (a liver sausage), pork
Sausages and Luncheon Meats
11.262%
235Spices, saffron
Spices and Herbs
11.162%
236Babyfood, cereal, oatmeal, with honey, prepared with whole milk
Baby Foods
11.0962%
237Leavening agents, baking powder, double-acting, sodium aluminum sulfate
Baked Products
11.0261%
238Caribou, shoulder meat, dried (Alaska Native)
Other
1161%
239Caribou, rump meat, half dried (Alaska Native)
Other
1161%
240Peppers, ancho, dried
Vegetables and Vegetable Products
10.9361%

211–240 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