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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
331Chicken, liver, all classes, raw
Poultry Products
8.9950%
332Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
Nut and Seed Products
8.9550%
333Turkey, all classes, liver, raw
Poultry Products
8.9450%
334Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA
Baby Foods
8.949%
335Seaweed, irishmoss, raw
Vegetables and Vegetable Products
8.949%
336Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder
Beverages
8.8749%
337Beverages, tea, instant, decaffeinated, lemon, diet
Beverages
8.8749%
338Liverwurst spread
Sausages and Luncheon Meats
8.8549%
339Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon
Breakfast Cereals
8.8449%
340Seeds, pumpkin and squash seed kernels, dried
Nut and Seed Products
8.8249%
341Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread
Breakfast Cereals
8.7849%
342Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry
Breakfast Cereals
8.7849%
343Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX
Snacks
8.7148%
344Beans, black turtle, mature seeds, raw
Legumes and Legume Products
8.748%
345Beans, kidney, royal red, mature seeds, raw
Legumes and Legume Products
8.748%
346Yardlong beans, mature seeds, raw
Legumes and Legume Products
8.6148%
347Fish, whitefish, broad, liver (Alaska Native)
Other
8.648%
348Natto
Legumes and Legume Products
8.648%
349Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar
Snacks
8.648%
350Protein supplement, milk based, Muscle Milk, powder
Dairy and Egg Products
8.5748%
351Corn flour, yellow, masa, enriched
Cereal Grains and Pasta
8.547%
352Corn flour, masa, enriched, white
Cereal Grains and Pasta
8.547%
353Cereals, oats, instant, fortified, with cinnamon and spice, dry
Breakfast Cereals
8.4647%
354Beef, New Zealand, imported, variety meats and by-products, liver, raw
Beef Products
8.4447%
355Cereals ready-to-eat, POST, Honeycomb Cereal
Breakfast Cereals
8.4447%
356Baobab powder
Fruits and Fruit Juices
8.4247%
357Seeds, pumpkin seeds (pepitas), raw
Nut and Seed Products
8.3647%
358Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular
Breakfast Cereals
8.3446%
359Spices, cinnamon, ground
Spices and Herbs
8.3246%
360Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry
Breakfast Cereals
8.3146%

331–360 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