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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
5101Kale, frozen, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
0.845%
5102Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, pan-fried
Pork Products
0.845%
5103Fish, fish sticks, frozen, prepared
Finfish and Shellfish Products
0.845%
5104Potatoes, frozen, whole, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
0.845%
5105Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan-fried
Pork Products
0.845%
5106Sesbania flower, raw
Vegetables and Vegetable Products
0.845%
5107Pork loin, fresh, backribs, bone-in, raw, lean only
Pork Products
0.845%
5108Chicken, broilers or fryers, wing, meat and skin, cooked, roasted
Poultry Products
0.845%
5109Cheese food, cold pack, American
Dairy and Egg Products
0.845%
5110Plums, canned, heavy syrup, drained
Fruits and Fruit Juices
0.845%
5111Fish, shark, mixed species, raw
Finfish and Shellfish Products
0.845%
5112Pork, Leg Cap Steak, boneless, separable lean and fat, raw
Pork Products
0.845%
5113Veal, loin, separable lean and fat, raw
Lamb, Veal, and Game Products
0.845%
5114Pork, cured, ham with natural juices, spiral slice, meat only, boneless, separable lean only, heated, roasted
Pork Products
0.845%
5115Veal, composite of trimmed retail cuts, separable lean and fat, raw
Lamb, Veal, and Game Products
0.835%
5116Veal, breast, whole, boneless, separable lean only, cooked, braised
Lamb, Veal, and Game Products
0.835%
5117Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared
Vegetables and Vegetable Products
0.835%
5118Turkey, dark meat from whole, meat and skin, with added solution, raw
Poultry Products
0.835%
5119Sauce, cocktail, ready-to-serve
Soups, Sauces, and Gravies
0.835%
5120Chicken, broiler, rotisserie, BBQ, back, meat and skin
Poultry Products
0.835%
5121Ham, chopped, not canned
Sausages and Luncheon Meats
0.835%
5122Fish, cusk, raw
Finfish and Shellfish Products
0.835%
5123Beans, snap, green, microwaved
Vegetables and Vegetable Products
0.835%
5124Fast foods, chicken, breaded and fried, boneless pieces, plain
Fast Foods
0.835%
5125Fish, ling, cooked, dry heat
Finfish and Shellfish Products
0.835%
5126Endive, raw
Vegetables and Vegetable Products
0.835%
5127KFC, Fried Chicken, EXTRA CRISPY, Thigh, meat and skin with breading
Fast Foods
0.835%
5128Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, heated, roasted
Pork Products
0.835%
5129Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, pan-fried
Pork Products
0.835%
5130Babyfood, vegetables, garden vegetable, strained
Baby Foods
0.835%

5101–5130 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