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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
541Blackeye pea, dry
Legumes and Legume Products
5.9333%
542Turkey, whole, giblets, raw
Poultry Products
5.9233%
543Dove, cooked (includes squab)
Poultry Products
5.9133%
544Canada Goose, breast meat only, skinless, raw
Poultry Products
5.9133%
545Lamb, variety meats and by-products, mechanically separated, raw
Lamb, Veal, and Game Products
5.933%
546Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes
Breakfast Cereals
5.8933%
547Fungi, Cloud ears, dried
Vegetables and Vegetable Products
5.8833%
548Beans, Dry, Carioca (0% moisture)
Legumes and Legume Products
5.8733%
549Beans, Dry, Carioca (0% moisture)
Legumes and Legume Products
5.8733%
550Chicken, broilers or fryers, giblets, raw
Poultry Products
5.8633%
551Beans, Dry, Tan (0% moisture)
Legumes and Legume Products
5.8533%
552Beans, Dry, Tan (0% moisture)
Legumes and Legume Products
5.8533%
553Pork, fresh, variety meats and by-products, heart, cooked, braised
Pork Products
5.8332%
554Soy flour, full-fat, roasted
Legumes and Legume Products
5.8232%
555Waffle, plain, frozen, ready-to-heat, microwave
Baked Products
5.8132%
556Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS
Breakfast Cereals
5.832%
557Beef, variety meats and by-products, kidneys, cooked, simmered
Beef Products
5.832%
558Mollusks, oyster, eastern, farmed, raw
Finfish and Shellfish Products
5.7832%
559Flaxseed, ground
Nut and Seed Products
5.7832%
560Cornmeal, yellow, self-rising, bolted, plain, enriched
Cereal Grains and Pasta
5.7632%
561Cornmeal, white, self-rising, bolted, plain, enriched
Cereal Grains and Pasta
5.7632%
562Seeds, flaxseed
Nut and Seed Products
5.7332%
563Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled
Beef Products
5.732%
564Pancakes plain, frozen, ready-to-heat (includes buttermilk)
Baked Products
5.6732%
565Beef, variety meats and by-products, mechanically separated beef, raw
Beef Products
5.6732%
566Crackers, snack, Goya Crackers
Baked Products
5.6631%
567Spices, garlic powder
Spices and Herbs
5.6531%
568Snacks, NUTRI-GRAIN FRUIT AND NUT BAR
Snacks
5.6531%
569Flour, wheat, all-purpose, enriched, bleached
Cereal Grains and Pasta
5.6231%
570Toaster pastries, brown-sugar-cinnamon
Baked Products
5.6231%

541–570 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