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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
241Snack, BALANCE, original bar
Snacks
10.961%
242Mothbeans, mature seeds, raw
Legumes and Legume Products
10.8560%
243Mollusks, cuttlefish, mixed species, cooked, moist heat
Finfish and Shellfish Products
10.8460%
244Liver cheese, pork
Sausages and Luncheon Meats
10.8360%
245Babyfood, cereal, rice, with honey, prepared with whole milk
Baby Foods
10.8160%
246Soy protein concentrate, produced by alcohol extraction
Legumes and Legume Products
10.7860%
247Soy protein concentrate, produced by acid wash
Legumes and Legume Products
10.7860%
248Game meat, bear, cooked, simmered
Lamb, Veal, and Game Products
10.7360%
249Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry
Breakfast Cereals
10.759%
250Wheat bran, crude
Cereal Grains and Pasta
10.5759%
251Oscar Mayer, Braunschweiger Liver Sausage (sliced)
Sausages and Luncheon Meats
10.5158%
252Beans, white, mature seeds, raw
Legumes and Legume Products
10.4458%
253Babyfood, cereal, mixed, prepared with whole milk
Baby Foods
10.4358%
254Peppers, sweet, red, freeze-dried
Vegetables and Vegetable Products
10.458%
255Cereals, oats, instant, fortified, maple and brown sugar, dry
Breakfast Cereals
10.3658%
256Chicken, broilers or fryers, giblets, cooked, fried
Poultry Products
10.3257%
257SCHIFF,TIGER'S MILK BAR
Sweets
10.2857%
258Lamb, variety meats and by-products, liver, cooked, pan-fried
Lamb, Veal, and Game Products
10.257%
259Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA
Baby Foods
10.257%
260Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush
Snacks
10.1356%
261Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar
Breakfast Cereals
10.1356%
262Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry
Breakfast Cereals
10.0756%
263Mollusks, whelk, unspecified, cooked, moist heat
Finfish and Shellfish Products
10.0656%
264Game meat, beaver, cooked, roasted
Lamb, Veal, and Game Products
1056%
265Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder
Baby Foods
1056%
266Cowpeas, catjang, mature seeds, raw
Legumes and Legume Products
9.9555%
267Peppers, pasilla, dried
Vegetables and Vegetable Products
9.8355%
268Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits
Breakfast Cereals
9.8255%
269Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder
Baby Foods
9.854%
270Spices, poppy seed
Spices and Herbs
9.7654%

241–270 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