A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Nutrition selection
A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
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Total foods
100
items analyzed
Best choice
Protein supplement
Average protein
10,2 g
per 100g
Average carbs
25,4 g
per 100g
Average fat
7,3 g
per 100g
This curated list showcases foods from DATA.top_foods and related sources that are high in both iron and zinc per 100 grams. It’s designed to help you make informed daily choices based on nutrient density, with practical comparisons of calories, protein, and other macro and micronutrients.
This curated list showcases foods from DATA.top_foods and related sources that are high in both iron and zinc per 100 grams. It’s designed to help you make informed daily choices based on nutrient density, with Practical food comparisons of Calories, Protein, and other macro and micronutrients.
Among the foods, Vitamin complex stands out with exceptionally high zinc (1683.5 mg) and iron (785.63 mg), making it a potent source—though it’s a supplement rather than a natural food. For natural options, Thyme, dried (imported date) ranks highly with 6.2 mg zinc and 123 mg iron, plus a solid 248 Calories per 100g. Mollusc, mussel, fresh, Brazil also scores well on both minerals with 1.92 mg zinc and 83.5 mg iron, combined with a relatively low calorie count (105 kcal).
Foods like the dried herbs (e.g., Zaatar and Mix de ervas) also contain notable zinc levels (~4.5–8.9 mg), but Calories and macro profiles vary, so consider your dietary goals.
This list ranks foods based on their iron and zinc content per 100 grams, with the highest levels at the top. Values are sourced from DATA.top_foods and other verified entries, only including foods with at least 1 mg of each mineral. When product reviewing the table, compare macro nutrients like Calories, Protein, and Carbs alongside mineral levels to find foods that fit your dietary needs—whether for weight loss, muscle gain, or general nutrition general general health.
Foods with the highest nutrient density scores general nutritionly offer better mineral content relative to their macro profile. Use these insights to select foods that balance your macro requirements with your goal of boosting iron and zinc intake.
Use this list as a practical reference when planning meals—integrate foods like fresh mussels or dried thyme into your diet to naturally increase your iron and zinc intake. Focus on balancing macro nutrients with mineral density, aligning your choices with your general general health goals and dietary preferences. Remember, for personalized advice, consulting a general general healthcare professional is always recommended.
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
Vitamin complex | 569,0 | 20,1 | 18,8 | 45,9 | — | 5/10 |
Mushrooms, braised (with soy oil, onion and garlic), with salt, Brazil [average of 3 types - Shimeji (oyster), Paris and Shiitake] | 54,0 | 0,0 | 4,0 | 4,2 | 0,0 | 4/10 |
Thyme, dried (imported date) | 248,0 | 0,0 | 45,3 | 7,4 | 18,6 | 4/10 |
Zaatar, homemade, with salt (imported cube) (dried thyme, toasted sesame seeds, sumac, with salt) | 345,0 | 0,0 | 29,6 | 25,2 | 18,6 | 4/10 |
Mollusc, mussel, fresh, Brazil | 105,0 | 17,3 | 0,4 | 3,8 | 0,0 | 6/10 |
Marjoram, dried (imported date) | 233,0 | 0,0 | 42,5 | 7,0 | 18,1 | 4/10 |
Coriandro (cilantro), leaves, dehydrated, Brazil | 136,0 | 0,0 | 10,7 | 10,4 | 37,3 | 7/10 |
Cumin, seed, raw (imported date) | 407,0 | 17,8 | 33,7 | 22,3 | 10,5 | 4/10 |
Turmeric, powder (imported date) | 207,0 | 0,0 | 44,4 | 3,2 | 22,7 | 4/10 |
Mix of dried herbs (imported date) | 209,0 | 0,0 | 33,7 | 8,2 | 28,9 | 5/10 |
Sage, dried (imported date) | 285,0 | 0,0 | 42,7 | 12,7 | 18,1 | 4/10 |
Mollusc, mussel, prepared with coconut milk, without salt | 144,0 | 14,0 | 6,9 | 6,8 | 0,0 | 4/10 |
Meat, goat, offal, spleen, raw (imported data) | 95,0 | 18,5 | 0,0 | 2,4 | 0,0 | 6/10 |
Dill | 288,0 | 19,9 | 42,2 | 4,4 | 37,6 | 8/10 |
Nori, dried algae (imported data) | 17,0 | 0,0 | 2,7 | 0,7 | 36,4 | 10/10 |
oregano, dried | 412,0 | 11,0 | 68,9 | 10,3 | — | 2/10 |
Mollusc, mussel, fresh, Brazil | 71,0 | 12,7 | 2,5 | 1,1 | 0,0 | 5/10 |
bay, leaf | 300,0 | 7,6 | 48,6 | 8,4 | — | 2/10 |
Laurel, leaf, dried (imported date) | 300,0 | 7,6 | 48,7 | 8,4 | 26,3 | 5/10 |
Porridge, dry mix, Brazil | 360,0 | 0,6 | 88,5 | 0,4 | 0,9 | 1/10 |
Basil | 740,6 | 14,4 | 20,5 | 4,0 | 40,5 | 7/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Basil, dried (imported date) | 209,0 | 0,0 | 43,2 | 4,0 | 17,8 | 4/10 |
Mollusc, mussel, boiled, drained, without oil, without salt, Brazil | 78,0 | 15,9 | 0,0 | 1,6 | — | 6/10 |
Mollusc, mussel, cooked, without oil, with salt | 77,0 | 15,8 | 0,0 | 1,6 | 0,0 | 6/10 |
Parsley, dried (imported date) | 121,0 | 0,0 | 14,5 | 7,0 | 44,7 | 8/10 |
Mollusc, mussel, fresh, Brazil | 101,0 | 16,4 | 2,5 | 2,8 | 0,0 | 5/10 |
Meat, beef, spleen, boiled, without oil, without salt (imported date) | 138,0 | 25,0 | 0,0 | 4,2 | 0,0 | 6/10 |
Cinnamon, powder | 44,0 | 3,9 | — | 3,2 | 54,3 | 10/10 |
Meat beef, spleen, braised (with oil, onion and garlic), with salt | 143,0 | 23,7 | 0,6 | 5,0 | 0,1 | 6/10 |
Star anise, seed (imported date) | 285,0 | 0,0 | 35,4 | 15,9 | 14,6 | 3/10 |
Oregano, dried (imported date) | 144,0 | 0,0 | 26,4 | 4,3 | 42,5 | 7/10 |
Chili or hotpepper, powder | 303,0 | 12,0 | 31,7 | 14,3 | 34,8 | 7/10 |
Mollusc, mussel, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt | 76,0 | 13,0 | 0,8 | 2,3 | 0,5 | 5/10 |
Cereals, flour, corn, Brazil | 377,0 | 5,9 | 86,2 | 0,9 | 0,0 | 2/10 |
Rosemary, dried (imported date) | 223,0 | 0,0 | 21,5 | 15,2 | 42,6 | 7/10 |
Black pepper | 74,0 | 11,0 | — | 3,3 | — | 4/10 |
Black pepper | 230,0 | 11,0 | 38,3 | 3,3 | 26,5 | 6/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Mollusc, oyster, cooked, without oil, with salt | 96,0 | 15,7 | 3,2 | 2,3 | 0,0 | 5/10 |
Meat, pork, offal, spleen, raw (imported data) | 85,0 | 15,1 | 0,0 | 2,7 | 0,0 | 5/10 |
Mollusc, oyster, cooked, without oil and salt, Brazil | 97,0 | 15,8 | 3,2 | 2,3 | 0,0 | 5/10 |
Mollusc, oyster, fresh, Brazil | 70,0 | 10,5 | 3,3 | 1,7 | 0,0 | 4/10 |
Canned clams | 336,6 | 17,4 | 1,5 | 0,4 | 0,0 | 4/10 |
Canned clams | 79,0 | 17,4 | 1,5 | 0,4 | 0,0 | 6/10 |
Cockles, canned | 200,4 | 10,7 | — | 0,5 | 0,0 | 2/10 |
Baby clam | 43,0 | 10,7 | 0,0 | — | 0,0 | 6/10 |
Baby clam | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Cockles | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Clams | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
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Protein
High
Carbs
Moderate
Fat
High
Calories
High
Summary
Decide better
It highlights foods high in iron and zinc based on verified data, helping you make informed dietary decisions.
Values are per 100 grams; compare calories, protein, carbs, and mineral content to find foods suitable for your goals.
Ignoring serving sizes, focusing only on minerals without macro context, or over-relying on supplements.
Include natural sources like mussels or thyme in your meals to boost minerals healthily, tailored to your dietary needs.
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Guides connected to common nutrition goals and search intent.
Ranking, list and cluster pages that help search engines discover related topics.