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, chicken, heart, roasted, grill, without oil, unsalted, Brazil
Average protein
9,8 g
per 100g
Average carbs
23,1 g
per 100g
Average fat
7,5 g
per 100g
This curated list presents the top 100 foods richest in iron based on a detailed database. It focuses on foods with high iron content and provides practical comparison points such as calories, protein, carbs, and serving size to help you make informed daily choices.
This curated list presents the top 100 foods richest in iron based on a detailed database. It focuses on foods with high iron content and provides Practical food comparison points such as Calories, Protein, Carbs, and serving size to help you make informed daily choices.
Among the standout foods, Bread, wheat, toasted, with margarine leads with an exceptionally high iron content of 907 mg per 100 g, making it a key choice for increasing iron intake. Other notable items include:
These foods stand out because they combine high iron levels with other beneficial nutrients, which enhances their value in a balanced diet.
If you aim for general nutrition general general health or iron deficiency prevention, foods like bread and vitamin complexes are excellent options due to their high iron density and nutrient diversity. For those focused on low-carb or keto diets, mushrooms and certain seafood (like oysters and mussels) offer high iron with fewer Carbs. To support muscle gain or increased Protein intake, meats like roasted chicken heart or spleen provide both iron and high Protein content.
One frequent error is assuming that all foods with high iron are equally suitable for every diet—some, like bread, are calorie-dense and high in Carbs, which might not align with weight loss goals. Conversely, relying solely on foods like vitamin complexes or dried herbs may overlook the importance of combining iron sources with other nutrients or considering portion sizes. Remember, the values are per 100 g, so adjust accordingly to your actual serving sizes.
Start by identifying your primary goal—be it improving overall general general health, increasing iron intake, or managing caloric intake. Use the provided food comparison points to select foods that fit your dietary pattern and incorporate them into your meals. For example, if you want a quick iron boost, adding a small portion of cooked oysters or mushrooms can make a difference without overloading your diet. Remember, combining this data with personalized advice from a general general healthcare professional ensures optimal results.
🔥 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 |
|---|---|---|---|---|---|---|
Bread, wheat, toasted, with margarine | 445,0 | 8,6 | 53,8 | 21,7 | 1,0 | 4/10 |
Vitamin complex | 569,0 | 20,1 | 18,8 | 45,9 | — | 5/10 |
Sumac, dried (imported data) | 261,0 | 0,0 | 39,2 | 11,6 | 32,9 | 6/10 |
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 | 331,0 | 9,1 | 57,1 | 7,4 | 18,6 | 5/10 |
Thyme, dried (imported date) | 248,0 | 0,0 | 45,3 | 7,4 | 18,6 | 4/10 |
White bread, fried | 256,0 | 8,8 | 51,5 | 1,6 | 3,5 | 3/10 |
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 |
Cumin | 417,0 | 17,8 | 45,4 | 18,2 | 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 |
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 |
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 |
Blood, bovine, raw (imported data) | 73,0 | 17,8 | 0,1 | 0,1 | 0,0 | 6/10 |
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 |
Laurel, leaf, dried (imported date) | 300,0 | 7,6 | 48,7 | 8,4 | 26,3 | 5/10 |
bay, leaf | 300,0 | 7,6 | 48,6 | 8,4 | — | 2/10 |
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 | 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 |
Porridge, dry mix, Brazil | 360,0 | 0,6 | 88,5 | 0,4 | 0,9 | 1/10 |
Basil, dried (imported date) | 209,0 | 0,0 | 43,2 | 4,0 | 17,8 | 4/10 |
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 |
Curry | 435,0 | 15,0 | 60,0 | 15,0 | 0,0 | 3/10 |
Rosemary, dried (imported date) | 223,0 | 0,0 | 21,5 | 15,2 | 42,6 | 7/10 |
Tarragon, raw (imported date) | 27,0 | 0,0 | 4,3 | 1,1 | 2,9 | 4/10 |
Black pepper | 74,0 | 11,0 | — | 3,3 | — | 4/10 |
Black pepper | 230,0 | 11,0 | 38,3 | 3,3 | 26,5 | 6/10 |
Rosemary | 342,0 | 5,0 | 46,4 | 15,2 | 24,1 | 5/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
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Protein
Moderate
Carbs
High
Fat
High
Calories
High
Summary
Decide better
It groups 100 filtered foods; Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil is a standout for the general health angle.
Start with Bread, wheat, toasted, with margarine, Vitamin complex, Sumac, dried (imported data) and compare protein, fiber and calories per 100 g.
All values are per 100 g. Mentally adjust for the portion you actually eat.
On this page, unless noted otherwise, main macros are per 100 g.
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