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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
4021Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water
Legumes and Legume Products
1.277%
4022Chicken, broilers or fryers, back, meat only, cooked, stewed
Poultry Products
1.277%
4023Broccoli raab, cooked
Vegetables and Vegetable Products
1.277%
4024Prairie Turnips, raw (Northern Plains Indians)
Other
1.277%
4025Candies, ALMOND JOY Candy Bar
Sweets
1.277%
4026Spinach, baby
Vegetables and Vegetable Products
1.267%
4027Spinach, baby
Vegetables and Vegetable Products
1.267%
4028Wheat flour, white (industrial), 11.5% protein, bleached, unenriched
Cereal Grains and Pasta
1.267%
4029Chicken, thighs, frozen, breaded, reheated
Meals, Entrees, and Side Dishes
1.267%
4030Veal, shank (fore and hind), separable lean only, cooked, braised
Lamb, Veal, and Game Products
1.267%
4031Potatoes, canned, drained solids
Vegetables and Vegetable Products
1.267%
4032Veal, shoulder, blade chop, separable lean only, raw
Lamb, Veal, and Game Products
1.267%
4033Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, raw
Lamb, Veal, and Game Products
1.267%
4034Chicken, broilers or fryers, meat and skin, cooked, roasted
Poultry Products
1.267%
4035Potatoes, canned, drained solids, no salt added
Vegetables and Vegetable Products
1.267%
4036Turkey, all classes, wing, meat and skin, raw
Poultry Products
1.267%
4037Beverages, Whey protein powder isolate
Beverages
1.267%
4038Chicken, roasting, meat and skin, cooked, roasted
Poultry Products
1.267%
4039Crustaceans, shrimp, mixed species, cooked, breaded and fried
Finfish and Shellfish Products
1.267%
4040Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, batter
Poultry Products
1.267%
4041Wheat flour, white (industrial), 9% protein, bleached, unenriched
Cereal Grains and Pasta
1.267%
4042Wheat flour, white (industrial), 13% protein, bleached, unenriched
Cereal Grains and Pasta
1.267%
4043Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids
Fruits and Fruit Juices
1.267%
4044Wheat flour, white (industrial), 15% protein, bleached, unenriched
Cereal Grains and Pasta
1.267%
4045Wheat flour, white (industrial), 10% protein, bleached, unenriched
Cereal Grains and Pasta
1.267%
4046Dumpling, potato- or cheese-filled, frozen
Meals, Entrees, and Side Dishes
1.267%
4047Lamb, New Zealand, imported, tongue - swiss cut, raw
Lamb, Veal, and Game Products
1.257%
4048Beef Pot Pie, frozen entree, prepared
Meals, Entrees, and Side Dishes
1.257%
4049Chicken, broilers or fryers, wing, meat and skin, cooked, fried, flour
Poultry Products
1.257%
4050Onion rings, breaded, par fried, frozen, prepared, heated in oven
Vegetables and Vegetable Products
1.257%

4021–4050 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