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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
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#FoodIron(mg)
421Beans, Dry, Pinto, 398 (0% moisture)5.56
422Beans, Dry, Black, 348 (0% moisture)5.56
423Beans, Dry, Pinto, 11F-8106 (0% moisture)5.56
424Beans, Dry, Navy, 289 (0% moisture)5.56
425blackeye pea, dry5.56
426Beans, Dry, Navy, 555 (0% moisture)5.56
427Beans, Dry, Great Northern, 824 (0% moisture)5.55
428Flour, bread, white, enriched, unbleached5.55
429ground flaxseed meal5.54
430Nuts, pine nuts, raw5.54
431Beans, Dry, Pink, 11F-8041 (0% moisture)5.54
432Beans, Dry, Pink, 794 (0% moisture)5.53
433Beans, Dry, Pinto, 764 (0% moisture)5.53
434FLOUR, ALL PURPOSE (ENRICHED) (BLEACHED)5.52
435Beans, Dry, Pink, 732 (0% moisture)5.52
436Beans, Dry, Great Northern, 447 (0% moisture)5.52
437Beans, Dry, Black, 304 (0% moisture)5.52
438FLOUR, BREAD, WHITE (ENRICHED) (UNBLEACHED)5.51
439Beans, Dry, Navy, 605 (0% moisture)5.5
440Nuts, pine nuts, raw5.5
441Beans, Dry, Pinto, 499 (0% moisture)5.5
442Beans, Dry, Navy, 230 (0% moisture)5.49
443Beans, Dry, Small Red, 11F-8111 (0% moisture)5.49
444Beans, Dry, Pink, 664 (0% moisture)5.49
445Beans, Dry, Great Northern (0% moisture)5.48
446Beans, Dry, Great Northern (0% moisture)5.48
447Beans, Dry, Great Northern, 458 (0% moisture)5.48
448Beans, Dry, Pinto, 391 (0% moisture)5.48
449Beans, Dry, Great Northern, 579 (0% moisture)5.48
450Sunflower seeds dry roasted salted5.47

421–450 of 3,427 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
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Related Products & Books

Iron Bisglycinate Supplement

Supplement

Highly bioavailable, gentle on the stomach. Ideal for treating or preventing iron-deficiency anemia.

Shop on iHerb

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.

View on Amazon

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