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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
511Lima beans, thin seeded (baby), mature seeds, raw
Legumes and Legume Products
6.1934%
512Game meat, caribou, cooked, roasted
Lamb, Veal, and Game Products
6.1734%
513Beef, variety meats and by-products, liver, cooked, pan-fried
Beef Products
6.1734%
514Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit
Snacks
6.1434%
515Pepeao, dried
Vegetables and Vegetable Products
6.1434%
516Piki bread, made from blue cornmeal (Hopi)
Other
6.1134%
517Bear, polar, meat, raw (Alaska Native)
Other
6.134%
518Chicken, roasting, giblets, cooked, simmered
Poultry Products
6.0934%
519Potatoes, boiled, cooked in skin, skin, without salt
Vegetables and Vegetable Products
6.0734%
520Potatoes, boiled, cooked in skin, skin, with salt
Vegetables and Vegetable Products
6.0734%
521Nuts, cashew nuts, oil roasted, without salt added
Nut and Seed Products
6.0534%
522Nuts, cashew nuts, oil roasted, with salt added
Nut and Seed Products
6.0534%
523Chia seeds, dry, raw
Cereal Grains and Pasta
6.0434%
524Waffles, buttermilk, frozen, ready-to-heat
Baked Products
6.0434%
525Peppers, hot chile, sun-dried
Vegetables and Vegetable Products
6.0434%
526Mollusks, cuttlefish, mixed species, raw
Finfish and Shellfish Products
6.0233%
527Shallots, freeze-dried
Vegetables and Vegetable Products
633%
528Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors
Snacks
633%
529Nuts, cashew nuts, dry roasted, without salt added
Nut and Seed Products
633%
530Nuts, cashew nuts, dry roasted, with salt added
Nut and Seed Products
633%
531Milk and cereal bar
Snacks
5.9933%
532Nuts, cashew nuts, raw
Nut and Seed Products
5.9933%
533Veal, variety meats and by-products, liver, cooked, pan-fried
Lamb, Veal, and Game Products
5.9833%
534Chicken, heart, all classes, raw
Poultry Products
5.9633%
535Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
Breakfast Cereals
5.9633%
536Fish, whitefish, eggs (Alaska Native)
Other
5.9533%
537Potatoes, microwaved, cooked in skin, skin, without salt
Vegetables and Vegetable Products
5.9433%
538Crackers, rye, wafers, plain
Baked Products
5.9433%
539Potatoes, microwaved, cooked, in skin, skin with salt
Vegetables and Vegetable Products
5.9433%
540Blackeye pea, dry
Legumes and Legume Products
5.9333%

511–540 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