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
Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil
Average protein
18,8 g
per 100g
Average carbs
2,4 g
per 100g
Average fat
4,7 g
per 100g
This curated list showcases 100 foods high in iron that also support muscle gain and body definition. All data are based on the top foods from the dataset, focusing on nutrient density, protein content, and caloric balance to help you make practical dietary choices.
This curated list showcases 100 foods high in iron that also support muscle gain and body muscle definition. All data are based on the top foods from the dataset, focusing on nutrient density, Protein content, and caloric balance to help you make practical dietary choices.
Foods like Mollusc, mussel, fresh, Brazil lead the ranking with an exceptional iron content of 83.5 mg per 100 g, making it a prime choice for increasing iron intake. It also offers a substantial 17.3 g of Protein with low Carbs, ideal for muscle-building diets.
Other notable options include Blood, bovine, raw and Blood, pork, raw, both providing over 48 mg of iron and high Protein levels (~17.8-18.5 g). These are practical for those seeking to boost iron levels efficiently.
Fish like Fish, marine, whitefish, baked/grilled provide around 50.8 mg of iron and nearly 18 g of Protein, combining low calorie content with high nutrient density. Similarly, Meat, beef, spleen, cooked offers high iron (~37.6 mg) and Protein, supporting muscle recovery.
If your goal is muscle gain, prioritize foods like mussels, beef liver, and fresh blood, which rank high in both iron and Protein per 100 g. For those aiming at overall general health, incorporating a variety of organ meats and seafood can provide a broad spectrum of nutrients.
For weight loss or lean body muscle definition, focus on foods with lower calorie counts but high iron and Protein, such as whitefish or cooked mussels. Adjust serving sizes accordingly to match your caloric needs.
One common error is assuming all foods have similar absorption rates—nutrients like iron from animal sources (heme iron) are better absorbed than plant sources. Also, relying solely on nutrient density without considering overall caloric intake can lead to imbalance.
Another mistake is ignoring portion sizes; values are per 100 g, but typical servings vary. Always adjust intake to your personal caloric and macro targets.
Start by selecting 2-3 foods from the top of the list, such as fresh mussels or beef liver, and incorporate them into your meals weekly. Compare their Protein and calorie content to your daily macro goals, ensuring you're balancing iron intake with overall nutrition for body muscle definition.
Remember, this list is a practical guide. Pair these foods with your existing diet plan tailored for muscle gain, and consult with a general healthcare professional for personalized guidance.
🔥 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 |
|---|---|---|---|---|---|---|
Mollusc, mussel, fresh, Brazil | 105,0 | 17,3 | 0,4 | 3,8 | 0,0 | 6/10 |
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 |
Fish, marine, whitefish, baked/grilled, with tomato sauce (tomato, with oil, onion and garlic) and seafood (shrimp, squid and mussel), with oil, onion and garlic, with salt | 145,0 | 17,8 | 0,7 | 7,9 | 0,3 | 5/10 |
Blood, bovine, raw (imported data) | 73,0 | 17,8 | 0,1 | 0,1 | 0,0 | 6/10 |
Mollusc, mussel, fresh, Brazil | 71,0 | 12,7 | 2,5 | 1,1 | 0,0 | 5/10 |
Blood, pork, raw (imported data) | 75,0 | 18,5 | 0,1 | 0,1 | 0,0 | 6/10 |
Mollusc, mussel, boiled, drained, without oil, without salt, Brazil | 78,0 | 15,9 | 0,0 | 1,6 | — | 6/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Mollusc, mussel, cooked, without oil, with salt | 77,0 | 15,8 | 0,0 | 1,6 | 0,0 | 6/10 |
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 |
Meat beef, spleen, braised (with oil, onion and garlic), with salt | 143,0 | 23,7 | 0,6 | 5,0 | 0,1 | 6/10 |
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 |
Black pepper | 74,0 | 11,0 | — | 3,3 | — | 4/10 |
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 | 79,0 | 17,4 | 1,5 | 0,4 | 0,0 | 6/10 |
Clams | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Clams | 200,4 | 10,7 | 0,0 | 1,6 | 0,0 | 3/10 |
Baby clam | 43,0 | 10,7 | 0,0 | — | 0,0 | 6/10 |
Cockles, canned | 200,4 | 10,7 | — | 0,5 | 0,0 | 2/10 |
Cockles | 200,4 | 10,7 | 0,0 | 0,5 | 0,0 | 3/10 |
Cockles | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Baby clam | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Canned cockles | 47,0 | 10,7 | — | 0,5 | 0,0 | 5/10 |
Brazilian recipe, with mussel, with salt (mussel, tomato, coconut milk, breadcrumbs, chive, with palm oil, with oil, onion and garlic, with black pepper, with salt) | 139,0 | 11,4 | 5,1 | 8,1 | 0,7 | 4/10 |
Brazilian recipe, with mussel, unsalted (mussel, tomato, coconut milk, breadcrumbs, chive, with palm oil, with oil, onion and garlic, with black pepper, unsalted) | 139,0 | 11,4 | 5,1 | 8,1 | 0,8 | 4/10 |
Meat, pork, offal, liver, raw (imported data) | 128,0 | 21,4 | 2,4 | 3,6 | 0,0 | 5/10 |
Mussel with white sauce (wheat flour, butter and milk), with parmesan cheese, with salt (mussel, tomato, parsley, lemon juice, with white sauce (wheat flour, butter and milk), with parmesan cheese, with oil, onion and garlic, with black pepper, with salt) | 127,0 | 11,2 | 5,3 | 6,8 | 0,5 | 4/10 |
Mussel with white sauce (wheat flour, butter and milk), unsalted (mussel, tomato, parsley, lemon juice, with white sauce (wheat flour, butter and milk), with oil, onion and garlic, with black pepper, unsalted) | 113,0 | 9,9 | 5,9 | 5,5 | 0,4 | 4/10 |
Pigeon, part n/e, without skin, roasted | 175,0 | 37,0 | 0,0 | 3,0 | 0,0 | 7/10 |
Lung, pork, raw | 81,0 | 14,1 | 0,0 | 2,7 | 0,0 | 5/10 |
Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil | 183,0 | 39,0 | 0,9 | 2,6 | 0,0 | 7/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
white pepper | 60,0 | 10,4 | — | 2,1 | — | 4/10 |
Meat, ostrich, outside leg, raw, Brazil | 141,0 | 30,8 | 0,0 | 1,9 | 0,0 | 6/10 |
Meat, chicken, offal, liver, cooked, drained, without oil, without salt, Brazil | 177,0 | 27,2 | 2,5 | 6,5 | 0,0 | 6/10 |
Zamburiñas | 77,0 | 15,4 | 1,5 | 1,0 | 0,0 | 5/10 |
Meat, chicken, liver, braised (with oil, onion and garlic), unsalted | 161,0 | 22,7 | 2,7 | 6,6 | 0,1 | 5/10 |
Meat, chicken, liver, braised (with oil, onion and garlic), with salt | 160,0 | 22,6 | 2,7 | 6,5 | 0,1 | 5/10 |
Meat, ostrich, inside strip, raw, Brazil | 142,0 | 27,8 | 0,0 | 3,4 | 0,0 | 6/10 |
Meat, pork, giblets, boiled, without oil, without salt (average of different types), Brazil | 192,0 | 22,9 | 1,6 | 10,5 | 0,0 | 5/10 |
Meat, pork, giblets, boiled, wihtout salt, with salt (average of different types) | 192,0 | 22,8 | 1,6 | 10,5 | 0,0 | 5/10 |
Liver, pork, raw | 119,0 | 21,4 | — | 3,7 | 0,0 | 5/10 |
Liver, pork, raw | 135,0 | 21,0 | 1,5 | 5,0 | 0,0 | 5/10 |
Meat, chicken, liver, cooked (cooking liquid excluded), without oil, with salt | 147,0 | 22,5 | 2,1 | 5,3 | 0,0 | 5/10 |
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Protein
High
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 foods high in iron, mainly focusing on muscle gain, highlighting foods like mussels, blood, and organ meats for their iron and protein content.
Start with Mollusc, mussel, fresh, Brazil, and compare its protein, iron, and calories per 100 g to other options like blood or liver.
All values are per 100 g. Adjust portions mentally to match your actual serving size.
For muscle gain, select high-protein, high-iron foods like mussels or liver, and balance with your overall diet.
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