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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
5821Squash, winter, butternut, frozen, cooked, boiled, without salt
Vegetables and Vegetable Products
0.583%
5822Squash, winter, butternut, frozen, cooked, boiled, with salt
Vegetables and Vegetable Products
0.583%
5823Pork, fresh, variety meats and by-products, feet, raw
Pork Products
0.583%
5824Squash, winter, all varieties, raw
Vegetables and Vegetable Products
0.583%
5825Candies, MARS SNACKFOOD US, POP'ABLES 3 MUSKETEERS Brand Bite Size Candies
Sweets
0.583%
5826OLIVE GARDEN, chicken parmigiana without pasta
Restaurant Foods
0.583%
5827Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)
Fruits and Fruit Juices
0.583%
5828Parsnips, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
0.583%
5829Potatoes, scalloped, home-prepared with butter
Vegetables and Vegetable Products
0.573%
5830Yambean (jicama), cooked, boiled, drained, with salt
Vegetables and Vegetable Products
0.573%
5831Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt
Breakfast Cereals
0.573%
5832Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt
Breakfast Cereals
0.573%
5833Turkey, skin from whole (light and dark), with added solution, raw
Poultry Products
0.573%
5834Pumpkin, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
0.573%
5835Pumpkin, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
0.573%
5836Fish, Salmon, pink, canned, drained solids, without skin and bones
Finfish and Shellfish Products
0.573%
5837Chicken, dark meat, thigh, meat and skin, with added solution, raw
Poultry Products
0.573%
5838Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated
Soups, Sauces, and Gravies
0.573%
5839Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt
Breakfast Cereals
0.573%
5840Pork, fresh, shoulder, arm picnic, separable lean and fat, raw
Pork Products
0.573%
5841Tomatoes, red, ripe, canned, packed in tomato juice, no salt added
Vegetables and Vegetable Products
0.573%
5842Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, broiled
Pork Products
0.573%
5843Puddings, coconut cream, dry mix, regular
Sweets
0.573%
5844Radicchio, raw
Vegetables and Vegetable Products
0.573%
5845CRACKER BARREL, macaroni n' cheese
Restaurant Foods
0.573%
5846Yambean (jicama), cooked, boiled, drained, without salt
Vegetables and Vegetable Products
0.573%
5847Babyfood, juice, apple
Baby Foods
0.573%
5848KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading
Fast Foods
0.573%
5849Tomatoes, canned, red, ripe, diced
Vegetables and Vegetable Products
0.573%
5850Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated
Vegetables and Vegetable Products
0.573%

5821–5850 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.

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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