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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
601Formulated Bar, SOUTH BEACH protein bar
Snacks
5.430%
602Beans, Dry, Pinto (0% moisture)
Legumes and Legume Products
5.430%
603Beef, variety meats and by-products, lungs, cooked, braised
Beef Products
5.430%
604Beans, Dry, Pinto (0% moisture)
Legumes and Legume Products
5.430%
605Wheat, soft white
Cereal Grains and Pasta
5.3730%
606Tofu, raw, regular, prepared with calcium sulfate
Legumes and Legume Products
5.3630%
607Nuts, pine nuts, raw
Nut and Seed Products
5.3630%
608Beans, Dry, Black (0% moisture)
Legumes and Legume Products
5.3430%
609Beans, Dry, Black (0% moisture)
Legumes and Legume Products
5.3430%
610Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Beef Products
5.3330%
611Cereals, farina, enriched, cooked with water, with salt
Breakfast Cereals
5.3330%
612Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt
Breakfast Cereals
5.3330%
613Mollusks, octopus, common, raw
Finfish and Shellfish Products
5.329%
614Sauce, worcestershire
Soups, Sauces, and Gravies
5.329%
615BURGER KING, DOUBLE WHOPPER, with cheese
Fast Foods
5.329%
616Beans, Dry, Navy (0% moisture)
Legumes and Legume Products
5.2929%
617Beans, Dry, Navy (0% moisture)
Legumes and Legume Products
5.2929%
618Pork, fresh, variety meats and by-products, kidneys, cooked, braised
Pork Products
5.2929%
619Beans, Dry, Cranberry (0% moisture)
Legumes and Legume Products
5.2629%
620Beans, Dry, Cranberry (0% moisture)
Legumes and Legume Products
5.2629%
621Seeds, sunflower seed kernels, dried
Nut and Seed Products
5.2529%
622Veal, variety meats and by-products, lungs, raw
Lamb, Veal, and Game Products
5.2329%
623Pigeon peas (red gram), mature seeds, raw
Legumes and Legume Products
5.2329%
624Emu, inside drum, raw
Poultry Products
5.2329%
625Seeds, sunflower seed kernels, dry roasted, with salt added
Nut and Seed Products
5.2129%
626Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
5.2129%
627Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors
Snacks
5.229%
628Snacks, soy chips or crisps, salted
Snacks
5.229%
629Vital wheat gluten
Cereal Grains and Pasta
5.229%
630Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt
Breakfast Cereals
5.1929%

601–630 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.

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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov