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Nutrient Ranking Tool

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111 Dairy and Egg Products Highest in Iron

Ranked by a Common Serving Size
18mg Iron = 100% DV
  1. Hot Cocoa
    1.1mg (6% DV) in 1 cup
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  2. Grated Parmesan Cheese (Low-sodium)
    1mg (5% DV) in 1 cup, grated
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  3. Egg Omelet
    0.9mg (5% DV) in 1 large
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  4. Ice Cream Cookie Sandwich
    0.9mg (5% DV) in 1 serving
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  5. Eggs (Raw)
    0.9mg (5% DV) in 1 large
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  6. Poached Eggs
    0.9mg (5% DV) in 1 large
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  7. Fried Eggs
    0.9mg (5% DV) in 1 large
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  8. Scrambled Eggs
    0.8mg (4% DV) in 1 large
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  9. Nonfat Chocolate Yogurt
    0.7mg (4% DV) in 1 container (6 oz)
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  10. Lowfat Chocolate Milk
    0.6mg (3% DV) in 1 cup
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  11. Hard Boiled Eggs
    0.6mg (3% DV) in 1 large
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  12. Lowfat Ricotta
    0.5mg (3% DV) in 1/2 cup
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  13. Soft Goat Cheese
    0.5mg (3% DV) in 1 oz
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  14. Hard Goat Cheese
    0.5mg (3% DV) in 1 oz
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  15. Ricotta Cheese
    0.5mg (3% DV) in 1/2 cup
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  16. Egg Yolks (Raw)
    0.5mg (3% DV) in 1 large
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  17. Dried Eggs
    0.4mg (2% DV) in 1 tbsp
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  18. Mozzarella Cheese (Non-fat Or Fat Free)
    0.4mg (2% DV) in 1 cup, shredded
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  19. Fatfree Chocolate Milk
    0.3mg (2% DV) in 100 grams
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  20. High Fat Milk (3.7% Fat)
    0.2mg (1% DV) in 16oz glass
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  21. Cold Pack American Cheese
    0.2mg (1% DV) in 1 oz
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  22. Grated Parmesan (Hard)
    0.2mg (1% DV) in 1 oz
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  23. Non-Fat Yogurt
    0.2mg (1% DV) in 1 cup (8 fl oz)
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  24. Romano Cheese
    0.2mg (1% DV) in 1 oz
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  25. Colby Cheese
    0.2mg (1% DV) in 1 oz
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  26. Monterey Cheese
    0.2mg (1% DV) in 1 oz
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  27. Low-sodium Cheddar Cheese
    0.2mg (1% DV) in 1 oz
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  28. Low-Fat Yogurt
    0.2mg (1% DV) in 1 cup (8 fl oz)
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  29. Feta Cheese
    0.2mg (1% DV) in 1 oz
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  30. Caraway Cheese
    0.2mg (1% DV) in 1 oz
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  31. Cottage Cheese (Blended With Fruit)
    0.2mg (1% DV) in 4 oz
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  32. Soft Serve Chocolate Ice Cream
    0.2mg (1% DV) in 1/2 cup
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  33. Processed American Cheese (With Vitamin D)
    0.2mg (1% DV) in 1 oz
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  34. Processed Swiss Cheese
    0.2mg (1% DV) in 1 oz
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  35. Low Fat Fruit Yogurt (With Vitamin D)
    0.2mg (1% DV) in 1 cup (8 fl oz)
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  36. Nonfat Cottage Cheese
    0.2mg (1% DV) in 4 oz
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  37. Mexican Blend Cheese
    0.2mg (1% DV) in 1/4 cup shredded
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  38. Roquefort
    0.2mg (1% DV) in 1 oz
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  39. Dehydrated Milk
    0.2mg (1% DV) in 1/4 cup
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  40. Gjetost Cheese
    0.1mg (1% DV) in 1 oz
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  41. Provolone Cheese
    0.1mg (1% DV) in 1 oz
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  42. Sweet Whey Fluid
    0.1mg (1% DV) in 1 cup
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  43. Low Fat Provolone
    0.1mg (1% DV) in 1 oz
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  44. Lowfat Cottage Cheese (2%)
    0.1mg (1% DV) in 4 oz
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  45. Skim Milk
    0.1mg (1% DV) in 16oz glass
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  46. Whole Milk
    0.1mg (1% DV) in 16oz glass
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  47. Low-fat Milk 1%
    0.1mg (1% DV) in 16oz glass
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  48. Brie Cheese
    0.1mg (1% DV) in 1 oz
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  49. Grated Parmesan
    0.1mg (1% DV) in 1 oz
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  50. Nonfat Greek Strawberry Yogurt
    0.1mg (1% DV) in 1 container (5.3 oz)
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  51. Queso Chihuahua
    0.1mg (1% DV) in 1 oz
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  52. Edam Cheese
    0.1mg (1% DV) in 1 oz
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  53. Mozzarella
    0.1mg (1% DV) in 1 oz
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  54. Lowfat Buttermilk
    0.1mg (1% DV) in 1 cup
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  55. Plain Yogurt
    0.1mg (1% DV) in 1 cup (8 fl oz)
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  56. Brick Cheese
    0.1mg (1% DV) in 1 oz
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  57. Port De Salut Cheese
    0.1mg (1% DV) in 1 oz
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  58. Lowfat Cheddar Cheese
    0.1mg (1% DV) in 1 oz
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  59. Nonfat Greek Yogurt
    0.1mg (1% DV) in 1 container
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  60. Muenster Cheese
    0.1mg (1% DV) in 1 oz
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  61. American Cheese Spread
    0.1mg (1% DV) in 1 slice
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  62. Imitation Sour Cream
    0.1mg (1% DV) in 1 oz
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  63. Lowfat Greek Strawberry Yogurt
    0.1mg (1% DV) in 1 container (5.3 oz)
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  64. Low-fat Milk 2%
    0.1mg (1% DV) in 16oz glass
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  65. Camambert
    0.1mg (1% DV) in 1 oz
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  66. Evaporated Milk
    0.1mg (1% DV) in 1 fl oz
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  67. Blue Cheese
    0.1mg in 1 oz
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  68. Processed Pimento Cheese
    0.1mg in 1 slice (3/4 oz)
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  69. Lowfat Greek Yogurt
    0.1mg in 1 container (7 oz)
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  70. Cottage Cheese (Blended)
    0.1mg in 4 oz
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  71. American Cheese
    0.1mg in 1 oz
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  72. Buttermilk
    0.1mg in 1 cup
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  73. Sweetened Condensed Milk
    0.1mg in 1 fl oz
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  74. Gouda Cheese
    0.1mg in 1 oz
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  75. Dried Sweet Whey Powder
    0.1mg in 1 tbsp
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  76. Fontina Cheese
    0.1mg in 1 oz
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  77. Tilsit Cheese
    0.1mg in 1 oz
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  78. Mozzarella (Lowfat)
    0.1mg in 1 oz
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  79. Mozzarella (Hard And Lowfat)
    0.1mg in 1 oz
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  80. Chesire Cheese
    0.1mg in 1 oz
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  81. Queso Fresco
    0.1mg in 1/4 cup
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  82. Nonfat Greek Vanilla Yogurt
    0.1mg in 1 container (5.3 oz)
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  83. Mozzarella (Hard)
    0.1mg in 1 oz
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  84. Queso Blanco
    0.1mg in 1/4 cup
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  85. Gruyere Cheese
    0mg in 1 oz
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  86. Fatfree Swiss Cheese
    0mg in 1 serving
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  87. Sharp Cheddar Cheese
    0mg in 1 slice (1 oz)
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  88. Shredded Parmesan
    0mg in 1 tbsp
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  89. Cheddar Cheese
    0mg in 1 oz
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  90. Lowfat Cottage Cheese (1%)
    0mg in 1 oz
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  91. Neufchatel Cheese
    0mg in 1 oz
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  92. Swiss Cheese
    0mg in 1 oz
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  93. Light Whipping Cream
    0mg in 1 cup, whipped
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  94. Dried Whey Powder (Acid)
    0mg in 1 tbsp
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  95. Fat Free Cream Cheese
    0mg in 1 tbsp
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  96. Heavy Whipping Cream
    0mg in 1 fl oz
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  97. Egg Whites (Raw)
    0mg in 1 large
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  98. Limburger Cheese
    0mg in 1 cubic inch
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  99. Cream Cheese
    0mg in 1 tbsp
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  100. Half And Half Cream
    0mg in 1 fl oz
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  101. Light Cream (Coffe Cream)
    0mg in 1 fl oz
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  102. Goat Milk
    0mg in 1 fl oz
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  103. Egg White Powder
    0mg in 1 tbsp
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  104. Lowfat Sour Cream
    0mg in 1 tbsp
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  105. Breast Milk (Human)
    0mg in 1 fl oz
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  106. Cultured Sour Cream
    0mg in 1 tbsp
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  107. Low Fat Sour Cream
    0mg in 1 tablespoon
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  108. Unsalted Butter
    0mg in 1 tbsp
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  109. Whipped Butter (Salted)
    0mg in 1 pat (1 Inch sq, 1/3 Inch high)
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  110. Whipped Cream
    0mg in 1 tbsp
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  111. Salted Butter
    0mg in 1 pat (1 Inch sq, 1/3 Inch high)
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