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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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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
481Cookies, molasses
Baked Products
6.4336%
482Waffles, whole wheat, lowfat, frozen, ready-to-heat
Baked Products
6.4336%
483Noodles, chinese, chow mein
Cereal Grains and Pasta
6.4336%
484Beverages, ABBOTT, EAS soy protein powder
Beverages
6.4336%
485Liver sausage, liverwurst, pork
Sausages and Luncheon Meats
6.436%
486Waffles, chocolate chip, frozen, ready-to-heat
Baked Products
6.436%
487Cookies, gingersnaps
Baked Products
6.436%
488Blood sausage
Sausages and Luncheon Meats
6.436%
489Lamb, variety meats and by-products, lungs, raw
Lamb, Veal, and Game Products
6.436%
490Veal, variety meats and by-products, liver, raw
Lamb, Veal, and Game Products
6.436%
491Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack
Baby Foods
6.436%
492Lamb, variety meats and by-products, kidneys, raw
Lamb, Veal, and Game Products
6.3835%
493Beef, variety meats and by-products, heart, cooked, simmered
Beef Products
6.3835%
494Soy flour, full-fat, raw
Legumes and Legume Products
6.3735%
495Seeds, sesame seed kernels, dried (decorticated)
Nut and Seed Products
6.3635%
496Snacks, crisped rice bar, almond
Snacks
6.3535%
497Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)
Nut and Seed Products
6.3535%
498Chocolate, dark, 60-69% cacao solids
Sweets
6.3235%
499Apricots, dehydrated (low-moisture), sulfured, uncooked
Fruits and Fruit Juices
6.3135%
500Snacks, crisped rice bar, chocolate chip
Snacks
6.335%
501Rice, white, long-grain, precooked or instant, enriched, dry
Cereal Grains and Pasta
6.335%
502Olives, ripe, canned (small-extra large)
Fruits and Fruit Juices
6.2835%
503Beans, Dry, Medium Red (0% moisture)
Legumes and Legume Products
6.2735%
504Gravy, instant beef, dry
Soups, Sauces, and Gravies
6.2735%
505Beans, Dry, Medium Red (0% moisture)
Legumes and Legume Products
6.2735%
506Wheat germ, crude
Cereal Grains and Pasta
6.2635%
507Chicken, capons, giblets, raw
Poultry Products
6.2535%
508Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES
Breakfast Cereals
6.2135%
509Cereals ready-to-eat, POST, COCOA PEBBLES
Breakfast Cereals
6.234%
510Parsley, fresh
Vegetables and Vegetable Products
6.234%

481–510 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