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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
721Cornmeal, yellow, self-rising, degermed, enriched
Cereal Grains and Pasta
4.7326%
722Cornmeal, white, self-rising, degermed, enriched
Cereal Grains and Pasta
4.7326%
723Pepperidge Farm, Goldfish, Baked Snack Crackers, Original
Baked Products
4.7326%
724Peas, green, split, mature seeds, raw
Legumes and Legume Products
4.7326%
725Oats (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta
4.7226%
726Molasses
Sweets
4.7226%
727Cookies, chocolate sandwich, with creme filling, special dietary
Baked Products
4.7226%
728Barley malt flour
Cereal Grains and Pasta
4.7126%
729Squirrel, ground, meat (Alaska Native)
Other
4.726%
730Cake, gingerbread, dry mix
Baked Products
4.726%
731Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt
Breakfast Cereals
4.726%
732Beans, Dry, Brown (0% moisture)
Legumes and Legume Products
4.726%
733Beans, Dry, Brown (0% moisture)
Legumes and Legume Products
4.726%
734Nuts, hazelnuts or filberts
Nut and Seed Products
4.726%
735Game meat, squirrel, raw
Lamb, Veal, and Game Products
4.726%
736Caribou, eye, raw (Alaska Native)
Other
4.726%
737Game meat, caribou, raw
Lamb, Veal, and Game Products
4.6926%
738Archway Home Style Cookies, Molasses
Baked Products
4.6826%
739Pork, fresh, variety meats and by-products, heart, raw
Pork Products
4.6826%
740Wheat flour, white, all-purpose, self-rising, enriched
Cereal Grains and Pasta
4.6726%
741Fast foods, breadstick, soft, prepared with garlic and parmesan cheese
Fast Foods
4.6526%
742Crackers, matzo, whole-wheat
Baked Products
4.6526%
743Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)
Baked Products
4.6526%
744PIZZA HUT, breadstick, parmesan garlic
Fast Foods
4.6526%
745Game meat, opossum, cooked, roasted
Lamb, Veal, and Game Products
4.6426%
746Cracker, meal
Baked Products
4.6426%
747Wheat flour, white, all-purpose, enriched, bleached
Cereal Grains and Pasta
4.6426%
748Wheat flour, white, all-purpose, enriched, unbleached
Cereal Grains and Pasta
4.6426%
749Cereals, QUAKER, Quick Oats, Dry
Breakfast Cereals
4.6426%
750Wheat flour, white, all-purpose, enriched, calcium-fortified
Cereal Grains and Pasta
4.6426%

721–750 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