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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
5071Snacks, M&M MARS, KUDOS Whole Grain Bar, M&M's milk chocolate
Snacks
0.855%
5072Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw
Pork Products
0.855%
5073Veal, loin, separable lean only, raw
Lamb, Veal, and Game Products
0.855%
5074Fish, salmon, chinook, smoked, (lox), regular
Finfish and Shellfish Products
0.855%
5075Pork, cured, ham with natural juices, whole, boneless, separable lean only, heated, roasted
Pork Products
0.855%
5076Veal, loin, separable lean only, cooked, roasted
Lamb, Veal, and Game Products
0.855%
5077Pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked, roasted
Pork Products
0.855%
5078Fish, halibut, greenland, cooked, dry heat
Finfish and Shellfish Products
0.855%
5079Pork, fresh, loin, country-style ribs, separable lean and fat, raw
Pork Products
0.855%
5080Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised
Pork Products
0.855%
5081Boysenberries, frozen, unsweetened
Fruits and Fruit Juices
0.855%
5082Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated
Pork Products
0.855%
5083Kale, frozen, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
0.845%
5084Pork, fresh, loin, whole, separable lean only, raw
Pork Products
0.845%
5085Plums, canned, purple, heavy syrup pack, solids and liquids
Fruits and Fruit Juices
0.845%
5086Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, heated, roasted
Pork Products
0.845%
5087Kale, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
0.845%
5088Fish, salmon, pink, canned, without salt, solids with bone and liquid
Finfish and Shellfish Products
0.845%
5089Ice creams, BREYERS, 98% Fat Free Chocolate
Sweets
0.845%
5090Lamb, New Zealand, imported, flap, boneless, separable lean and fat, raw
Lamb, Veal, and Game Products
0.845%
5091Kale, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
0.845%
5092Crustaceans, crayfish, mixed species, wild, raw
Finfish and Shellfish Products
0.845%
5093Potatoes, frozen, whole, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
0.845%
5094DENNY'S, mozzarella cheese sticks
Restaurant Foods
0.845%
5095Chicken tenders, breaded, frozen, prepared
Meals, Entrees, and Side Dishes
0.845%
5096APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu
Restaurant Foods
0.845%
5097Fish, bass, striped, raw
Finfish and Shellfish Products
0.845%
5098Guinea hen, meat and skin, raw
Poultry Products
0.845%
5099Candies, HERSHEY, KIT KAT BIG KAT Bar
Sweets
0.845%
5100Kale, frozen, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
0.845%

5071–5100 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