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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
691Ostrich, oyster, cooked
Poultry Products
4.927%
692Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)
Baked Products
4.927%
693Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping
Baked Products
4.927%
694Bread, white wheat
Baked Products
4.8927%
695Pork, fresh, variety meats and by-products, kidneys, raw
Pork Products
4.8927%
696Crackers, cheese, regular
Baked Products
4.8827%
697Ostrich, tenderloin, raw
Poultry Products
4.8827%
698Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt
Breakfast Cereals
4.8827%
699Tofu, fried, prepared with calcium sulfate
Legumes and Legume Products
4.8727%
700Tofu, fried
Legumes and Legume Products
4.8727%
701Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza
Baked Products
4.8727%
702Chickpea flour (besan)
Legumes and Legume Products
4.8627%
703Breakfast bar, corn flake crust with fruit
Snacks
4.8627%
704Seeds, safflower seed meal, partially defatted
Nut and Seed Products
4.8627%
705Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised
Lamb, Veal, and Game Products
4.8627%
706Game meat, rabbit, wild, cooked, stewed
Lamb, Veal, and Game Products
4.8527%
707Bread, crumbs, dry, grated, plain
Baked Products
4.8327%
708Sausage, chicken, beef, pork, skinless, smoked
Sausages and Luncheon Meats
4.827%
709Owl, horned, flesh, raw (Alaska Native)
Other
4.827%
710Caribou, hind quarter, meat, cooked (Alaska Native)
Other
4.827%
711Snacks, tortilla chips, low fat, made with olestra, nacho cheese
Snacks
4.827%
712Ostrich, inside strip, cooked
Poultry Products
4.827%
713Crackers, cheese, reduced fat
Baked Products
4.827%
714Crackers, cheese, low sodium
Baked Products
4.7727%
715Jute, potherb, raw
Vegetables and Vegetable Products
4.7626%
716Mutton, cooked, roasted (Navajo)
Other
4.7626%
717Beverages, coffee, instant, with chicory
Beverages
4.7626%
718Rice mix, cheese flavor, dry mix, unprepared
Meals, Entrees, and Side Dishes
4.7426%
719Peanut flour, low fat
Legumes and Legume Products
4.7426%
720Cornmeal, yellow, self-rising, degermed, enriched
Cereal Grains and Pasta
4.7326%

691–720 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