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Fish & Seafood — Highest Iron Ranking

100 foods ranked by Highest Iron per 100g serving.

Highest Calorie Lowest Calorie Highest Protein Highest Fat Lowest Fat Highest Carbs Lowest Carbs (Keto-Friendly) Highest Fiber Highest Sugar Lowest Sugar Highest Sodium Lowest Sodium Highest Vitamin C Highest Vitamin A Highest Vitamin D Highest Calcium Highest Iron Highest Potassium Highest Magnesium Highest Zinc
# Food Highest Iron Calories
1 Mollusks, clam, mixed species, cooked, breaded and fried 13.9mg 202 kcal
2 Fish, caviar, black and red, granular 11.9mg 264 kcal
3 Mollusks, cuttlefish, mixed species, cooked, moist heat 10.8mg 158 kcal
4 Mollusks, whelk, unspecified, cooked, moist heat 10.1mg 275 kcal
5 Mollusks, octopus, common, cooked, moist heat 9.5mg 164 kcal
6 Mollusks, oyster, eastern, wild, cooked, moist heat 9.2mg 102 kcal
7 Mollusks, oyster, Pacific, cooked, moist heat 9.2mg 163 kcal
8 Mollusks, oyster, eastern, farmed, cooked, dry heat 7.8mg 79 kcal
9 Mollusks, oyster, eastern, wild, cooked, dry heat 7.2mg 79 kcal
10 Mollusks, oyster, eastern, cooked, breaded and fried 7.0mg 199 kcal
11 Mollusks, mussel, blue, cooked, moist heat 6.7mg 172 kcal
12 Mollusks, oyster, eastern, canned 6.7mg 68 kcal
13 Mollusks, cuttlefish, mixed species, raw 6.0mg 79 kcal
14 Mollusks, oyster, eastern, farmed, raw 5.8mg 59 kcal
15 Mollusks, octopus, common, raw 5.3mg 82 kcal
16 Mollusks, oyster, Pacific, raw 5.1mg 81 kcal
17 Mollusks, whelk, unspecified, raw 5.0mg 137 kcal
18 Fish, anchovy, european, canned in oil, drained solids 4.6mg 210 kcal
19 Mollusks, oyster, eastern, wild, raw 4.6mg 51 kcal
20 Mollusks, mussel, blue, raw 4.0mg 86 kcal
21 Mollusks, abalone, mixed species, cooked, fried 3.8mg 189 kcal
22 Mollusks, snail, raw 3.5mg 90 kcal
23 Fish, anchovy, european, raw 3.3mg 131 kcal
24 Mollusks, abalone, mixed species, raw 3.2mg 105 kcal
25 Fish, sardine, Atlantic, canned in oil, drained solids with bone 2.9mg 208 kcal
26 Crustaceans, crab, queen, cooked, moist heat 2.9mg 115 kcal
27 Mollusks, clam, mixed species, cooked, moist heat 2.8mg 148 kcal
28 Mollusks, clam, mixed species, canned, drained solids 2.7mg 142 kcal
29 Crustaceans, crab, queen, raw 2.5mg 90 kcal
30 Fish, cod, Atlantic, dried and salted 2.5mg 290 kcal
31 Fish, gefiltefish, commercial, sweet recipe 2.5mg 84 kcal
32 Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 2.3mg 185 kcal
33 Fish, mackerel, king, cooked, dry heat 2.3mg 134 kcal
34 Jellyfish, dried, salted 2.3mg 36 kcal
35 Crustaceans, shrimp, mixed species, canned 2.1mg 100 kcal
36 Fish, mackerel, jack, canned, drained solids 2.0mg 156 kcal
37 Fish, trout, mixed species, cooked, dry heat 1.9mg 190 kcal
38 Fish, bass, freshwater, mixed species, cooked, dry heat 1.9mg 146 kcal
39 Fish, mackerel, king, raw 1.8mg 105 kcal
40 Fish, sablefish, smoked 1.7mg 257 kcal
41 Fish, sucker, white, cooked, dry heat 1.7mg 119 kcal
42 Fish, pike, walleye, cooked, dry heat 1.7mg 119 kcal
43 Fish, sablefish, cooked, dry heat 1.6mg 250 kcal
44 Fish, mackerel, Atlantic, raw 1.6mg 205 kcal
45 Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) 1.6mg 86 kcal
46 Mollusks, clam, mixed species, raw 1.6mg 86 kcal
47 Fish, tuna, skipjack, fresh, cooked, dry heat 1.6mg 132 kcal
48 Fish, carp, cooked, dry heat 1.6mg 162 kcal
49 Fish, mackerel, Atlantic, cooked, dry heat 1.6mg 262 kcal
50 Fish, sunfish, pumpkin seed, cooked, dry heat 1.5mg 114 kcal
51 Fish, tuna, light, canned in water, without salt, drained solids 1.5mg 116 kcal
52 Fish, herring, Atlantic, kippered 1.5mg 217 kcal
53 Frog legs, raw 1.5mg 73 kcal
54 Fish, trout, mixed species, raw 1.5mg 148 kcal
55 Fish, bass, fresh water, mixed species, raw 1.5mg 114 kcal
56 Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 1.5mg 201 kcal
57 Salmon nuggets, cooked as purchased, unheated 1.5mg 189 kcal
58 Fish, mahimahi, cooked, dry heat 1.5mg 109 kcal
59 Fish, herring, Pacific, cooked, dry heat 1.4mg 250 kcal
60 Fish, catfish, channel, cooked, breaded and fried 1.4mg 229 kcal
61 Fish, herring, Atlantic, cooked, dry heat 1.4mg 203 kcal
62 Fish, mullet, striped, cooked, dry heat 1.4mg 150 kcal
63 Mollusks, conch, baked or broiled 1.4mg 130 kcal
64 Crustaceans, spiny lobster, mixed species, cooked, moist heat 1.4mg 143 kcal
65 Turtle, green, raw 1.4mg 89 kcal
66 Fish, mackerel, salted 1.4mg 305 kcal
67 Fish, haddock, smoked 1.4mg 116 kcal
68 Fish, tuna, light, canned in oil, drained solids 1.4mg 198 kcal
69 Fish, tuna, light, canned in oil, without salt, drained solids 1.4mg 198 kcal
70 Fish, tuna, fresh, bluefin, cooked, dry heat 1.3mg 184 kcal
71 Fish, pike, walleye, raw 1.3mg 93 kcal
72 Fish, sucker, white, raw 1.3mg 92 kcal
73 Fish, sablefish, raw 1.3mg 195 kcal
74 Crustaceans, shrimp, mixed species, cooked, breaded and fried 1.3mg 242 kcal
75 Fish, tuna, fresh, skipjack, raw 1.3mg 103 kcal
76 Fish, shad, american, cooked, dry heat 1.2mg 252 kcal
77 Fish, carp, raw 1.2mg 127 kcal
78 Salmon nuggets, breaded, frozen, heated 1.2mg 212 kcal
79 Fish, herring, Atlantic, pickled 1.2mg 262 kcal
80 Crustaceans, spiny lobster, mixed species, raw 1.2mg 112 kcal
81 Fish, sunfish, pumpkin seed, raw 1.2mg 89 kcal
82 Fish, perch, mixed species, cooked, dry heat 1.2mg 117 kcal
83 Fish, mackerel, Pacific and jack, mixed species, raw 1.2mg 158 kcal
84 Fish, drum, freshwater, cooked, dry heat 1.2mg 153 kcal
85 Fish, smelt, rainbow, cooked, dry heat 1.2mg 124 kcal
86 Fish, burbot, cooked, dry heat 1.2mg 115 kcal
87 Fish, grouper, mixed species, cooked, dry heat 1.1mg 118 kcal
88 Fish, mahimahi, raw 1.1mg 85 kcal
89 Fish, roughy, orange, cooked, dry heat 1.1mg 105 kcal
90 Fish, herring, Pacific, raw 1.1mg 195 kcal
91 Fish, shark, mixed species, cooked, batter-dipped and fried 1.1mg 228 kcal
92 Crustaceans, crayfish, mixed species, farmed, cooked, moist heat 1.1mg 87 kcal
93 Fish, herring, Atlantic, raw 1.1mg 158 kcal
94 Crustaceans, crab, blue, crab cakes, home recipe 1.1mg 155 kcal
95 Fish, bass, striped, cooked, dry heat 1.1mg 124 kcal
96 Fish, cusk, cooked, dry heat 1.1mg 112 kcal
97 Fish, salmon, sockeye, canned, without salt, drained solids with bone 1.1mg 153 kcal
98 Fish, salmon, Atlantic, wild, cooked, dry heat 1.0mg 182 kcal
99 Fish, tuna, fresh, bluefin, raw 1.0mg 144 kcal
100 Fish, mullet, striped, raw 1.0mg 117 kcal

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