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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
781Caribou, bone marrow, raw (Alaska Native)
Other
4.525%
782Crackers, melba toast, wheat
Baked Products
4.525%
783Muffins, English, raisin-cinnamon (includes apple-cinnamon)
Baked Products
4.525%
784Fish, salmon, king, chinook, smoked, brined (Alaska Native)
Other
4.525%
785Emu, fan fillet, raw
Poultry Products
4.525%
786Emu, outside drum, raw
Poultry Products
4.525%
787Duck, young duckling, domesticated, White Pekin, breast, meat only, boneless, cooked without skin, broiled
Poultry Products
4.4925%
788Beans, Dry, Flor de Mayo (0% moisture)
Legumes and Legume Products
4.4725%
789Game meat, deer, cooked, roasted
Lamb, Veal, and Game Products
4.4725%
790Beans, Dry, Flor de Mayo (0% moisture)
Legumes and Legume Products
4.4725%
791Nabisco, Nabisco Ritz Crackers
Baked Products
4.4725%
792Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan
Baked Products
4.4525%
793Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw
Beef Products
4.4425%
794Flour, corn, yellow, fine meal, enriched
Cereal Grains and Pasta
4.4425%
795Spelt, uncooked
Cereal Grains and Pasta
4.4425%
796Quail, cooked, total edible
Poultry Products
4.4325%
797Ice cream cones, sugar, rolled-type
Baked Products
4.4325%
798Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza
Baked Products
4.4325%
799Cereals, QUAKER, hominy grits, white, quick, dry
Breakfast Cereals
4.4225%
800Seeds, sesame butter, tahini, type of kernels unspecified
Nut and Seed Products
4.4225%
801Cereals, QUAKER, hominy grits, white, regular, dry
Breakfast Cereals
4.4225%
802Wheat flour, white, bread, enriched
Cereal Grains and Pasta
4.4125%
803Beverages, coffee, instant, regular, half the caffeine
Beverages
4.4125%
804Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat
Breakfast Cereals
4.4125%
805Beverages, coffee, instant, regular, powder
Beverages
4.4125%
806Crackers, wheat, low salt
Baked Products
4.424%
807Chocolate-flavored hazelnut spread
Sweets
4.3824%
808Beef, New Zealand, imported, variety meats and by-products, heart, raw
Beef Products
4.3824%
809Nuts, hazelnuts or filberts, dry roasted, without salt added
Nut and Seed Products
4.3824%
810Ostrich, fan, raw
Poultry Products
4.3824%

781–810 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