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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
661Beans, black, mature seeds, raw
Legumes and Legume Products
5.0228%
662Game meat, deer, shoulder clod, separable lean only, cooked, braised
Lamb, Veal, and Game Products
5.0128%
663Emu, ground, cooked, pan-broiled
Poultry Products
5.0128%
664Beans, cranberry (roman), mature seeds, raw
Legumes and Legume Products
528%
665Parmesan cheese topping, fat free
Dairy and Egg Products
528%
666Emu, flat fillet, raw
Poultry Products
528%
667Archway Home Style Cookies, Old Fashioned Molasses
Baked Products
4.9928%
668Pork, fresh, variety meats and by-products, tongue, cooked, braised
Pork Products
4.9928%
669Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut
Snacks
4.9828%
670Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt
Breakfast Cereals
4.9828%
671Beans, adzuki, mature seeds, raw
Legumes and Legume Products
4.9828%
672Rye flour, dark
Cereal Grains and Pasta
4.9728%
673Beverages, Cocoa mix, no sugar added, powder
Beverages
4.9628%
674Cereals, CREAM OF WHEAT, instant, prepared with water, without salt
Breakfast Cereals
4.9628%
675Emu, full rump, raw
Poultry Products
4.9628%
676Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A
Beverages
4.9628%
677Beans, Dry, Small Red (0% moisture)
Legumes and Legume Products
4.9528%
678Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Beef Products
4.9528%
679Cornmeal, white, self-rising, bolted, with wheat flour added, enriched
Cereal Grains and Pasta
4.9528%
680Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched
Cereal Grains and Pasta
4.9528%
681Beans, Dry, Small Red (0% moisture)
Legumes and Legume Products
4.9528%
682Lamb, New Zealand, imported, heart, cooked, soaked and simmered
Lamb, Veal, and Game Products
4.9427%
683Beans, Dry, Small White (0% moisture)
Legumes and Legume Products
4.9327%
684Beans, Dry, Small White (0% moisture)
Legumes and Legume Products
4.9327%
685Bread, crumbs, dry, grated, seasoned
Baked Products
4.9227%
686Nuts, cashew butter, plain, with salt added
Nut and Seed Products
4.9127%
687Beef, variety meats and by-products, liver, raw
Beef Products
4.927%
688Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)
Baked Products
4.927%
689Seeds, safflower seed kernels, dried
Nut and Seed Products
4.927%
690Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping
Baked Products
4.927%

661–690 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