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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
811Crackers, matzo, egg and onion
Baked Products
4.3724%
812BURGER KING, WHOPPER, no cheese
Fast Foods
4.3724%
813Seeds, sunflower seed, kernel, raw
Nut and Seed Products
4.3724%
814Semolina, enriched
Cereal Grains and Pasta
4.3624%
815Cornmeal, degermed, enriched, white
Cereal Grains and Pasta
4.3624%
816Cornmeal, degermed, enriched, yellow
Cereal Grains and Pasta
4.3624%
817Lupins, mature seeds, raw
Legumes and Legume Products
4.3624%
818Rice, white, medium-grain, raw, enriched
Cereal Grains and Pasta
4.3624%
819Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)
Baked Products
4.3524%
820Oats, whole grain, rolled, old fashioned
Cereal Grains and Pasta
4.3424%
821Winged beans, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
4.3324%
822Winged beans, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
4.3324%
823Kraft, Stove Top Stuffing Mix Chicken Flavor
Baked Products
4.3224%
824Veal, variety meats and by-products, heart, cooked, braised
Lamb, Veal, and Game Products
4.3224%
825Snacks, pretzels, hard, plain, made with enriched flour, unsalted
Snacks
4.3224%
826Rice, white, long-grain, regular, raw, enriched
Cereal Grains and Pasta
4.3124%
827Beef, variety meats and by-products, heart, raw
Beef Products
4.3124%
828Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
Legumes and Legume Products
4.3124%
829Ostrich, outside strip, cooked
Poultry Products
4.324%
830Pie Crust, Cookie-type, Chocolate, Ready Crust
Baked Products
4.324%
831Seeds, sunflower seed kernels, oil roasted, without salt
Nut and Seed Products
4.2824%
832Bread, sticks, plain
Baked Products
4.2824%
833Macaroni, vegetable, enriched, dry
Cereal Grains and Pasta
4.2824%
834Seeds, sunflower seed kernels, oil roasted, with salt added
Nut and Seed Products
4.2824%
835Candies, sesame crunch
Sweets
4.2724%
836Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar
Baked Products
4.2624%
837Game meat, deer, tenderloin, separable lean only, cooked, broiled
Lamb, Veal, and Game Products
4.2524%
838Pork, fresh, variety meats and by-products, mechanically separated, raw
Pork Products
4.2524%
839Cereals, oats, regular and quick, not fortified, dry
Breakfast Cereals
4.2524%
840Veal, variety meats and by-products, heart, raw
Lamb, Veal, and Game Products
4.2424%

811–840 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