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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
931Fish, whitefish, broad, head, eyes, cheeks and soft bones (Alaska Native)
Other
3.922%
932Soybeans, mature seeds, roasted, no salt added
Legumes and Legume Products
3.922%
933Soybeans, mature seeds, roasted, salted
Legumes and Legume Products
3.922%
934Sorghum, whole grain, white, dry, raw
Cereal Grains and Pasta
3.922%
935Khorasan, grain, dry, raw
Cereal Grains and Pasta
3.8722%
936Puddings, chocolate flavor, low calorie, regular, dry mix
Sweets
3.8722%
937Bread, french or vienna, toasted (includes sourdough)
Baked Products
3.8722%
938Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size
Breakfast Cereals
3.8722%
939Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered
Beef Products
3.8621%
940Ostrich, oyster, raw
Poultry Products
3.8621%
941Flour, whole wheat, unenriched
Cereal Grains and Pasta
3.8621%
942Nuts, almonds, oil roasted, with salt added, smoke flavor
Nut and Seed Products
3.8621%
943Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS
Vegetables and Vegetable Products
3.8521%
944Egg, duck, whole, fresh, raw
Dairy and Egg Products
3.8521%
945Flour, buckwheat
Cereal Grains and Pasta
3.8421%
946Beef, New Zealand, imported, variety meats and by-products, kidney, raw
Beef Products
3.8321%
947Chicken, meatless, breaded, fried
Legumes and Legume Products
3.8321%
948Game meat, horse, raw
Lamb, Veal, and Game Products
3.8221%
949Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry
Baked Products
3.8121%
950Bread, stuffing, dry mix
Baked Products
3.8121%
951George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry
Baked Products
3.8121%
952Tortilla, includes plain and from mutton sandwich (Navajo)
Other
3.8121%
953Oats, whole grain, steel cut
Cereal Grains and Pasta
3.821%
954Beverages, coffee, instant, decaffeinated, powder
Beverages
3.821%
955Snacks, peas, roasted, wasabi-flavored
Snacks
3.821%
956Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch
Breakfast Cereals
3.821%
957Seeds, sunflower seed kernels from shell, dry roasted, with salt added
Nut and Seed Products
3.821%
958Mollusks, abalone, mixed species, cooked, fried
Finfish and Shellfish Products
3.821%
959Bagels, cinnamon-raisin
Baked Products
3.821%
960Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw
Beef Products
3.821%

931–960 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