NutriDB

🩸 Foods Highest in Iron — TOP 30(per 100g)

Carries oxygen in red blood cells. Critical for preventing anemia. FDA Daily Value: 18mg.

#FoodIron(mg)
631Nuts, mixed nuts, oil roasted, without peanuts, lightly salted5.18
632Soybeans, mature seeds, cooked, boiled, with salt5.14
633Crackers, saltines, whole wheat (includes multi-grain)5.14
634Soybeans, mature cooked, boiled, without salt5.14
635Crackers, saltines, low salt (includes oyster, soda, soup)5.13
636Kanpyo, (dried gourd strips)5.12
637Veal, variety meats and by-products, liver, cooked, braised5.11
638Mollusks, oyster, Pacific, raw5.11
639Hyacinth beans, mature seeds, raw5.1
640Chickpeas, (garbanzo beans, bengal gram), dry5.09
641Jujube, Chinese, fresh, dried5.09
642Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled5.09
643Peppermint, fresh5.08
644Emu, top loin, cooked, broiled5.07
645Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)5.07
646Wheat flour, white (industrial), 11.5% protein, bleached, enriched5.06
647Wheat flour, white (industrial), 9% protein, bleached, enriched5.06
648Wheat flour, white (industrial), 10% protein, bleached, enriched5.06
649Wheat flour, white (industrial), 11.5% protein, unbleached, enriched5.06
650Wheat flour, white (industrial), 13% protein, bleached, enriched5.06
651Wheat flour, white (industrial), 10% protein, unbleached, enriched5.06
652Wheat flour, white (industrial), 15% protein, bleached, enriched5.06
653Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled5.06
654Snacks, bagel chips, plain5.05
655Beans, Dry, Red (0% moisture)5.05
656Beans, Dry, Red (0% moisture)5.05
657Game meat, horse, cooked, roasted5.03
658Nuts, cashew butter, plain, without salt added5.03
659Mollusks, whelk, unspecified, raw5.03
660Crackers, wheat, reduced fat5.02

631–660 of 7,855 foods

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