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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
991Crackers, melba toast, plain, without salt
Baked Products
3.721%
992Beans, white, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
3.721%
993Egg, yolk, raw, frozen, sugared, pasteurized
Dairy and Egg Products
3.721%
994Beans, white, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
3.721%
995Frankfurter, pork
Sausages and Luncheon Meats
3.721%
996Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
Beef Products
3.721%
997Snacks, tortilla chips, nacho-flavor, made with enriched masa flour
Snacks
3.721%
998Crackers, melba toast, plain
Baked Products
3.721%
999Turkey, all classes, heart, raw
Poultry Products
3.721%
1000Nuts, mixed nuts, dry roasted, with peanuts, with salt added
Nut and Seed Products
3.721%
1001Einkorn, grain, dry, raw
Cereal Grains and Pasta
3.6921%
1002Ostrich, outside strip, raw
Poultry Products
3.6921%
1003Nuts, macadamia nuts, raw
Nut and Seed Products
3.6921%
1004Nuts, almonds, oil roasted, lightly salted
Nut and Seed Products
3.6820%
1005Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Beef Products
3.6820%
1006Crackers, melba toast, rye (includes pumpernickel)
Baked Products
3.6820%
1007Turkey, all classes, gizzard, cooked, simmered
Poultry Products
3.6820%
1008Nuts, almonds, oil roasted, with salt added
Nut and Seed Products
3.6820%
1009Nuts, almonds, oil roasted, without salt added
Nut and Seed Products
3.6820%
1010Cookies, gluten-free, chocolate wafer
Baked Products
3.6720%
1011Glutino, Gluten Free Wafers, Milk Chocolate
Baked Products
3.6720%
1012Seeds, breadfruit seeds, raw
Nut and Seed Products
3.6720%
1013Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, select, cooked, broiled
Beef Products
3.6620%
1014Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled
Beef Products
3.6620%
1015Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, cooked, grilled
Beef Products
3.6520%
1016Crackers, standard snack-type, with whole wheat
Baked Products
3.6520%
1017Egg, quail, whole, fresh, raw
Dairy and Egg Products
3.6520%
1018Beef, loin, bottom sirloin butt, tri-tip steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled
Beef Products
3.6420%
1019Borage, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
3.6420%
1020Agave, dried (Southwest)
Other
3.6420%

991–1020 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