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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
631Nuts, mixed nuts, oil roasted, without peanuts, lightly salted
Nut and Seed Products
5.1829%
632Soybeans, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
5.1429%
633Crackers, saltines, whole wheat (includes multi-grain)
Baked Products
5.1429%
634Soybeans, mature cooked, boiled, without salt
Legumes and Legume Products
5.1429%
635Crackers, saltines, low salt (includes oyster, soda, soup)
Baked Products
5.1329%
636Kanpyo, (dried gourd strips)
Vegetables and Vegetable Products
5.1228%
637Veal, variety meats and by-products, liver, cooked, braised
Lamb, Veal, and Game Products
5.1128%
638Mollusks, oyster, Pacific, raw
Finfish and Shellfish Products
5.1128%
639Hyacinth beans, mature seeds, raw
Legumes and Legume Products
5.128%
640Chickpeas, (garbanzo beans, bengal gram), dry
Legumes and Legume Products
5.0928%
641Jujube, Chinese, fresh, dried
Fruits and Fruit Juices
5.0928%
642Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
5.0928%
643Peppermint, fresh
Spices and Herbs
5.0828%
644Emu, top loin, cooked, broiled
Poultry Products
5.0728%
645Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)
Legumes and Legume Products
5.0728%
646Wheat flour, white (industrial), 11.5% protein, bleached, enriched
Cereal Grains and Pasta
5.0628%
647Wheat flour, white (industrial), 9% protein, bleached, enriched
Cereal Grains and Pasta
5.0628%
648Wheat flour, white (industrial), 10% protein, bleached, enriched
Cereal Grains and Pasta
5.0628%
649Wheat flour, white (industrial), 11.5% protein, unbleached, enriched
Cereal Grains and Pasta
5.0628%
650Wheat flour, white (industrial), 13% protein, bleached, enriched
Cereal Grains and Pasta
5.0628%
651Wheat flour, white (industrial), 10% protein, unbleached, enriched
Cereal Grains and Pasta
5.0628%
652Wheat flour, white (industrial), 15% protein, bleached, enriched
Cereal Grains and Pasta
5.0628%
653Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Beef Products
5.0628%
654Snacks, bagel chips, plain
Snacks
5.0528%
655Beans, Dry, Red (0% moisture)
Legumes and Legume Products
5.0528%
656Beans, Dry, Red (0% moisture)
Legumes and Legume Products
5.0528%
657Game meat, horse, cooked, roasted
Lamb, Veal, and Game Products
5.0328%
658Nuts, cashew butter, plain, without salt added
Nut and Seed Products
5.0328%
659Mollusks, whelk, unspecified, raw
Finfish and Shellfish Products
5.0328%
660Crackers, wheat, reduced fat
Baked Products
5.0228%

631–660 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