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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
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#FoodIron(mg)
991flour, spelt, whole grain4.19
992Beans, Dry, Pinto, 686 (0% moisture)4.19
993Beans, Dry, Black, 522 (0% moisture)4.18
994Beans, Dry, Navy, 567 (0% moisture)4.17
995Nuts, almonds, raw, whole4.17
996Beans, Dry, Navy, 234 (0% moisture)4.16
997Beans, Dry, Navy, 582 (0% moisture)4.16
998Beans, Dry, Black, 537 (0% moisture)4.16
999Beans, Dry, Black, 298 (0% moisture)4.16
1000Beans, Dry, Navy, 584 (0% moisture)4.15
1001Beans, Dry, Small Red, 698 (0% moisture)4.15
1002almond butter, creamy4.15
1003Beans, Dry, Pinto, 691 (0% moisture)4.15
1004flour, spelt, whole grain4.14
1005Beans, Dry, Great Northern, 449 (0% moisture)4.14
1006beans, chickpeas/garbanzos, dry4.14
1007Beans, Dry, Pinto, 684 (0% moisture)4.14
1008Beans, Dry, Black, 276 (0% moisture)4.14
1009almond butter, creamy4.14
1010Minerals, Sweet And Sour Pork, Chinese restaurant (IN1) - NFY0903M54.14
1011sunflower seed kernels, raw4.14
1012Beans, Dry, Pinto, 791 (0% moisture)4.14
1013Nuts, almonds, raw, whole4.13
1014Egg, yolk, raw, frozen, pasteurized4.13
1015Beans, Dry, Pinto, 416 (0% moisture)4.12
1016Beans, Dry, Pinto, 393 (0% moisture)4.12
1017Beans, Dry, Pinto, 734 (0% moisture)4.12
1018Beans, Dry, Navy, 603 (0% moisture)4.12
1019Beans, Dry, Small Red, 813 (0% moisture)4.12
1020Beans, Dry, Black, 301 (0% moisture)4.12

991–1020 of 3,427 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
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Related Products & Books

Iron Bisglycinate Supplement

Supplement

Highly bioavailable, gentle on the stomach. Ideal for treating or preventing iron-deficiency anemia.

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Iron-Rich Foods Guide

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Evidence-based guide to boosting iron intake through heme and non-heme food sources and smart meal combinations.

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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov