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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
901Snacks, granola bar, fruit-filled, nonfat
Snacks
422%
902Oat flour, partially debranned
Cereal Grains and Pasta
422%
903Flour, oat, whole grain
Cereal Grains and Pasta
422%
904Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt
Breakfast Cereals
3.9922%
905Flour, cassava
Vegetables and Vegetable Products
3.9922%
906Bagels, egg
Baked Products
3.9822%
907Quail, meat and skin, raw
Poultry Products
3.9722%
908Game meat, elk, loin, separable lean only, cooked, broiled
Lamb, Veal, and Game Products
3.9622%
909Cereals, CREAM OF RICE, cooked with water, with salt
Breakfast Cereals
3.9622%
910Soybeans, mature seeds, dry roasted
Legumes and Legume Products
3.9522%
911Rolls, hamburger or hotdog, mixed-grain
Baked Products
3.9522%
912Mollusks, mussel, blue, raw
Finfish and Shellfish Products
3.9522%
913Cereals ready-to-eat, granola, homemade
Breakfast Cereals
3.9522%
914Beverages, citrus fruit juice drink, frozen concentrate
Beverages
3.9422%
915Millet flour
Cereal Grains and Pasta
3.9422%
916Pate, truffle flavor
Sausages and Luncheon Meats
3.9422%
917Gravy, pork, dry, powder
Soups, Sauces, and Gravies
3.9422%
918Soup, ramen noodle, beef flavor, dry
Soups, Sauces, and Gravies
3.9322%
919Carrot, dehydrated
Vegetables and Vegetable Products
3.9322%
920Pretzels, soft
Snacks
3.9222%
921Bread, rice bran, toasted
Baked Products
3.9222%
922Nuts, pistachio nuts, raw
Nut and Seed Products
3.9222%
923Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)
Baked Products
3.9222%
924Pretzels, soft, unsalted
Snacks
3.9222%
925Peanuts, spanish, raw
Legumes and Legume Products
3.9122%
926Bread, french or vienna (includes sourdough)
Baked Products
3.9122%
927Snacks, popcorn, caramel-coated, with peanuts
Snacks
3.9122%
928Soybeans, mature seeds, roasted, no salt added
Legumes and Legume Products
3.922%
929Fish, whitefish, broad, head, eyes, cheeks and soft bones (Alaska Native)
Other
3.922%
930Seasoning mix, dry, chili, original
Spices and Herbs
3.922%

901–930 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