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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
3811Bread, pita, white, unenriched
Baked Products
1.48%
3812Apples, dried, sulfured, uncooked
Fruits and Fruit Juices
1.48%
3813Mortadella, beef, pork
Sausages and Luncheon Meats
1.48%
3814Chicken, broilers or fryers, leg, meat and skin, cooked, fried, batter
Poultry Products
1.48%
3815Pork, cured, ham, boneless, extra lean and regular, roasted
Pork Products
1.48%
3816Chicken, broilers or fryers, leg, meat only, cooked, fried
Poultry Products
1.48%
3817Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted
Pork Products
1.48%
3818Chicken, broilers or fryers, leg, meat only, cooked, stewed
Poultry Products
1.48%
3819Arugula, baby, raw
Vegetables and Vegetable Products
1.398%
3820Pumpkin, canned, without salt
Vegetables and Vegetable Products
1.398%
3821Candies, MR. GOODBAR Chocolate Bar
Sweets
1.398%
3822Lamb, New Zealand, imported, Intermuscular fat, cooked
Lamb, Veal, and Game Products
1.398%
3823Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled
Pork Products
1.398%
3824Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, cooked
Lamb, Veal, and Game Products
1.398%
3825Lamb, Australian, imported, fresh, seam fat, cooked
Lamb, Veal, and Game Products
1.398%
3826Pork, cured, ham and water product, slice, bone-in, separable lean and fat, unheated
Pork Products
1.398%
3827Pork, fresh, loin, country-style ribs, separable lean only, cooked, braised
Pork Products
1.398%
3828Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled
Lamb, Veal, and Game Products
1.398%
3829Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, raw
Lamb, Veal, and Game Products
1.398%
3830Beef, New Zealand, imported, eye round, separable lean only, raw
Beef Products
1.398%
3831Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw
Beef Products
1.398%
3832Fish, tuna, light, canned in oil, without salt, drained solids
Finfish and Shellfish Products
1.398%
3833Chicken, broilers or fryers, back, meat only, cooked, roasted
Poultry Products
1.398%
3834Pumpkin, canned, with salt
Vegetables and Vegetable Products
1.398%
3835Fish, tuna, light, canned in oil, drained solids
Finfish and Shellfish Products
1.398%
3836Beans, great northern, canned, sodium added, drained and rinsed
Legumes and Legume Products
1.388%
3837Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed to 1/8" fat, raw
Lamb, Veal, and Game Products
1.388%
3838POPEYES, Fried Chicken, Mild, Thigh, meat and skin with breading
Fast Foods
1.388%
3839Beef, New Zealand, imported, striploin, separable lean and fat, raw
Beef Products
1.388%
3840Babyfood, meat, meat sticks, junior
Baby Foods
1.388%

3811–3840 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.

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Iron-Rich Foods Guide

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Evidence-based guide to boosting iron intake through heme and non-heme food sources and smart meal combinations.

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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov