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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
5221Candies, TOOTSIE ROLL, chocolate-flavor roll
Sweets
0.84%
5222Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated
Vegetables and Vegetable Products
0.84%
5223Beverages, fruit punch juice drink, frozen concentrate
Beverages
0.84%
5224Rice, white, short-grain, raw, unenriched
Cereal Grains and Pasta
0.84%
5225Vitasoy USA Azumaya, Silken Tofu
Legumes and Legume Products
0.84%
5226Pie fillings, blueberry, canned
Sweets
0.84%
5227Veal, leg (top round), separable lean and fat, raw
Lamb, Veal, and Game Products
0.794%
5228Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled
Pork Products
0.794%
5229KFC, Fried Chicken, EXTRA CRISPY, Wing, meat and skin with breading
Fast Foods
0.794%
5230Pork, fresh, loin, whole, separable lean and fat, raw
Pork Products
0.794%
5231Restaurant, Italian, lasagna with meat
Restaurant Foods
0.794%
5232DENNY'S, macaroni & cheese, from kid's menu
Restaurant Foods
0.794%
5233Sauce, barbecue, KRAFT, original
Soups, Sauces, and Gravies
0.794%
5234Beets, cooked, boiled. drained, with salt
Vegetables and Vegetable Products
0.794%
5235Veal, loin, chop, separable lean only, cooked, grilled
Lamb, Veal, and Game Products
0.794%
5236Soup, chili beef, canned, prepared with equal volume water
Soups, Sauces, and Gravies
0.794%
5237Soup, pea, green, canned, prepared with equal volume milk
Soups, Sauces, and Gravies
0.794%
5238Fish, salmon, king (chinook), raw (Alaska Native)
Other
0.794%
5239Pheasant, breast, meat only, raw
Poultry Products
0.794%
5240Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved
Meals, Entrees, and Side Dishes
0.794%
5241Soup, vegetable with beef broth, canned, condensed
Soups, Sauces, and Gravies
0.794%
5242Pork, fresh, variety meats and by-products, tail, cooked, simmered
Pork Products
0.794%
5243Corn with red and green peppers, canned, solids and liquids
Vegetables and Vegetable Products
0.794%
5244Nuts, acorns, raw
Nut and Seed Products
0.794%
5245Squash, zucchini, baby, raw
Vegetables and Vegetable Products
0.794%
5246Veal, breast, point half, boneless, separable lean and fat, cooked, braised
Lamb, Veal, and Game Products
0.794%
5247Sandwich spread, pork, beef
Sausages and Luncheon Meats
0.794%
5248Sweet potato, cooked, candied, home-prepared
Vegetables and Vegetable Products
0.794%
5249Candies, NESTLE, BUTTERFINGER Bar
Sweets
0.794%
5250MORI-NU, Tofu, silken, lite extra firm
Legumes and Legume Products
0.794%

5221–5250 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