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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
451Goji berries, dried
Fruits and Fruit Juices
6.838%
452Beans, pink, mature seeds, raw
Legumes and Legume Products
6.7738%
453Moose, liver, braised (Alaska Native)
Other
6.7738%
454Mung beans, mature seeds, raw
Legumes and Legume Products
6.7437%
455Radishes, oriental, dried
Vegetables and Vegetable Products
6.7337%
456Babyfood, cereal, rice, with applesauce and bananas, strained
Baby Foods
6.7337%
457Mollusks, mussel, blue, cooked, moist heat
Finfish and Shellfish Products
6.7237%
458Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt
Breakfast Cereals
6.7137%
459Cereals ready-to-eat, POST, GOLDEN CRISP
Breakfast Cereals
6.737%
460Broadbeans (fava beans), mature seeds, raw
Legumes and Legume Products
6.737%
461Mollusks, oyster, eastern, canned
Finfish and Shellfish Products
6.737%
462Sea lion, Steller, heart (Alaska Native)
Other
6.737%
463Beans, kidney, red, mature seeds, raw
Legumes and Legume Products
6.6937%
464Nuts, cashew nuts, raw
Nut and Seed Products
6.6837%
465Beans, cannellini, dry
Legumes and Legume Products
6.6737%
466Cereals ready-to-eat, POST, FRUITY PEBBLES
Breakfast Cereals
6.6737%
467Rosemary, fresh
Spices and Herbs
6.6537%
468Game meat, bear, raw
Lamb, Veal, and Game Products
6.6537%
469Crackers, cream, La Moderna Rikis Cream Crackers
Baked Products
6.6437%
470Snacks, CLIF BAR, mixed flavors
Snacks
6.6237%
471Seeds, sunflower seed flour, partially defatted
Nut and Seed Products
6.6237%
472Lamb, New Zealand, imported, kidney, raw
Lamb, Veal, and Game Products
6.637%
473Dill weed, fresh
Spices and Herbs
6.5937%
474Waffle, buttermilk, frozen, ready-to-heat, toasted
Baked Products
6.5937%
475Beans, Dry, Dark Red Kidney (0% moisture)
Legumes and Legume Products
6.5837%
476Beans, Dry, Dark Red Kidney (0% moisture)
Legumes and Legume Products
6.5837%
477Beef, variety meats and by-products, liver, cooked, braised
Beef Products
6.5436%
478Waffle, buttermilk, frozen, ready-to-heat, microwaved
Baked Products
6.5336%
479Lentils, raw
Legumes and Legume Products
6.5136%
480Chicken, stewing, giblets, cooked, simmered
Poultry Products
6.4436%

451–480 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