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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
751Fish, anchovy, european, canned in oil, drained solids
Finfish and Shellfish Products
4.6326%
752Mollusks, oyster, eastern, wild, raw
Finfish and Shellfish Products
4.6126%
753Lamb, variety meats and by-products, heart, raw
Lamb, Veal, and Game Products
4.626%
754Beverages, Carob-flavor beverage mix, powder
Beverages
4.626%
755Fish, blackfish, whole (Alaska Native)
Other
4.626%
756Seeds, breadnut tree seeds, dried
Nut and Seed Products
4.626%
757Beef, variety meats and by-products, kidneys, raw
Beef Products
4.626%
758Lamb, New Zealand, imported, liver, raw
Lamb, Veal, and Game Products
4.626%
759Beverages, coffee substitute, cereal grain beverage, powder
Beverages
4.626%
760Snacks, pita chips, salted
Snacks
4.5926%
761Crackers, flavored, fish-shaped
Baked Products
4.5825%
762Hyacinth beans, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
4.5825%
763Hyacinth beans, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
4.5825%
764Snacks, pretzels, hard, plain, salted
Snacks
4.5825%
765Peanuts, all types, raw
Legumes and Legume Products
4.5825%
766Quinoa, uncooked
Cereal Grains and Pasta
4.5725%
767Lamb, variety meats and by-products, lungs, cooked, braised
Lamb, Veal, and Game Products
4.5725%
768Tomato powder
Vegetables and Vegetable Products
4.5625%
769Bread, protein, (includes gluten), toasted
Baked Products
4.5625%
770Wheat, hard white
Cereal Grains and Pasta
4.5625%
771Emu, fan fillet, cooked, broiled
Poultry Products
4.5625%
772Egg, yolk, raw, frozen, pasteurized
Dairy and Egg Products
4.5525%
773Agutuk, meat-caribou (Alaskan ice cream) (Alaska Native)
Other
4.5525%
774Candies, halavah, plain
Sweets
4.5325%
775Flour, quinoa
Cereal Grains and Pasta
4.5325%
776Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium
Soups, Sauces, and Gravies
4.5225%
777Duck, wild, breast, meat only, raw
Poultry Products
4.5125%
778Quail, meat only, raw
Poultry Products
4.5125%
779Squab, (pigeon), meat only, raw
Poultry Products
4.5125%
780Emu, outside drum, raw
Poultry Products
4.525%

751–780 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