Nutrient Ranking Tool

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111 Dairy and Egg Products Highest in Iron, Fe

Ranked by a Common Serving Size
18mg Iron, Fe = 100% DV
  1. Hot Cocoa
    (Milk Chocolate Beverage Hot Cocoa Homemade)
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  2. Grated Parmesan Cheese (Low-Sodium)
    (Cheese Parmesan Low Sodium)
    1mg (5% DV) in 1 cup, grated
    Database: Standard Release (Common) (Source)
  3. Eggs (Raw)
    (Egg Whole Raw Fresh)
    0.9mg (5% DV) in 1 large
    Database: Standard Release (Common) (Source)
  4. Fried Eggs
    (Egg Whole Cooked Fried)
    0.9mg (5% DV) in 1 large
    Database: Standard Release (Common) (Source)
  5. Egg Omelet
    (Egg Whole Cooked Omelet)
    0.9mg (5% DV) in 1 large
    Database: Standard Release (Common) (Source)
  6. Poached Eggs
    (Egg Whole Cooked Poached)
    0.9mg (5% DV) in 1 large
    Database: Standard Release (Common) (Source)
  7. Ice Cream Cookie Sandwich
    0.9mg (5% DV) in 1 serving
    Database: Standard Release (Common) (Source)
  8. Scrambled Eggs
    (Egg Whole Cooked Scrambled)
    0.8mg (4% DV) in 1 large
    Database: Standard Release (Common) (Source)
  9. Nonfat Chocolate Yogurt
    (Yogurt Chocolate Nonfat Milk Fortified With Vitamin D)
    0.7mg (4% DV) in 1 container (6 oz)
    Database: Standard Release (Common) (Source)
  10. Hard Boiled Eggs
    (Egg Whole Cooked Hard-Boiled)
    0.6mg (3% DV) in 1 large
    Database: Standard Release (Common) (Source)
  11. Lowfat Chocolate Milk
    (Milk Chocolate Fluid Commercial Reduced Fat With Added Vitamin A And Vitamin D)
    0.6mg (3% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  12. Soft Goat Cheese
    (Cheese Goat Soft Type)
    0.5mg (3% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  13. Egg Yolks (Raw)
    (Egg Yolk Raw Fresh)
    0.5mg (3% DV) in 1 large
    Database: Standard Release (Common) (Source)
  14. Hard Goat Cheese
    (Cheese Goat Hard Type)
    0.5mg (3% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  15. Lowfat Ricotta
    (Cheese Ricotta Part Skim Milk)
    0.5mg (3% DV) in 1/2 cup
    Database: Standard Release (Common) (Source)
  16. Dried Eggs
    (Egg Whole Dried)
    0.4mg (2% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  17. Fatfree Chocolate Milk
    (Milk Chocolate Fat Free With Added Vitamin A And Vitamin D)
    0.3mg (2% DV) in 100 grams
    Database: Standard Release (Common) (Source)
  18. High Fat Milk (3.7% Fat)
    (Milk Producer Fluid 3.7% Milkfat)
    0.2mg (1% DV) in 16oz glass
    Database: Standard Release (Common) (Source)
  19. Mexican Blend Cheese
    (Cheese Mexican Blend)
    0.2mg (1% DV) in 1/4 cup shredded
    Database: Standard Release (Common) (Source)
  20. Monterey Cheese
    (Cheese Monterey)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  21. Grated Parmesan (Hard)
    (Cheese Parmesan Hard)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  22. Ricotta Cheese
    (Cheese Ricotta Whole Milk)
    0.2mg (1% DV) in 1/2 cup
    Database: Standard Release (Common) (Source)
  23. Processed American Cheese (With Vitamin D)
    (Cheese Pasteurized Process American Fortified With Vitamin D)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  24. Caraway Cheese
    (Cheese Caraway)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  25. Processed Swiss Cheese
    (Cheese Pasteurized Process Swiss)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  26. Cold Pack American Cheese
    (Cheese Food Cold Pack American)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  27. Colby Cheese
    (Cheese Colby)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  28. Feta Cheese
    (Cheese Feta)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  29. Dehydrated Milk
    (Milk Dry Whole With Added Vitamin D)
    0.2mg (1% DV) in 1/4 cup
    Database: Standard Release (Common) (Source)
  30. Low-Sodium Cheddar Cheese
    (Cheese Low-Sodium Cheddar Or Colby)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  31. Low-Fat Yogurt
    (Yogurt Plain Low Fat)
    0.2mg (1% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) (Source)
  32. Non-Fat Yogurt
    (Yogurt Plain Skim Milk)
    0.2mg (1% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) (Source)
  33. Low Fat Fruit Yogurt (With Vitamin D)
    (Yogurt Fruit Low Fat 10 Grams Protein Per 8 Ounce Fortified With Vitamin D)
    0.2mg (1% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) (Source)
  34. Cottage Cheese (Blended With Fruit)
    (Cheese Cottage Creamed With Fruit)
    0.2mg (1% DV) in 4 oz
    Database: Standard Release (Common) (Source)
  35. Nonfat Cottage Cheese
    (Cheese Cottage Nonfat Uncreamed Dry Large Or Small Curd)
    0.2mg (1% DV) in 4 oz
    Database: Standard Release (Common) (Source)
  36. Soft Serve Chocolate Ice Cream
    (Ice Cream Soft Serve Chocolate)
    0.2mg (1% DV) in 1/2 cup
    Database: Standard Release (Common) (Source)
  37. Romano Cheese
    (Cheese Romano)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  38. Roquefort
    (Cheese Roquefort)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  39. Whole Milk
    (Milk Whole 3.25% Milkfat With Added Vitamin D)
    0.1mg (1% DV) in 16oz glass
    Database: Standard Release (Common) (Source)
  40. Low-Fat Milk 2%
    (Milk Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D)
    0.1mg (1% DV) in 16oz glass
    Database: Standard Release (Common) (Source)
  41. Skim Milk
    (Milk Nonfat Fluid With Added Vitamin A And Vitamin D (Fat Free Or Skim))
    0.1mg (1% DV) in 16oz glass
    Database: Standard Release (Common) (Source)
  42. Sweetened Condensed Milk
    (Milk Canned Condensed Sweetened)
    0.1mg in 1 fl oz
    Database: Standard Release (Common) (Source)
  43. Sweet Whey Fluid
    (Whey Sweet Fluid)
    0.1mg (1% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  44. Dried Sweet Whey Powder
    (Whey Sweet Dried)
    0.1mg in 1 tbsp
    Database: Standard Release (Common) (Source)
  45. Plain Yogurt
    (Yogurt Plain Whole Milk)
    0.1mg (1% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) (Source)
  46. Lowfat Greek Strawberry Yogurt
    (Yogurt Greek Strawberry Lowfat)
    0.1mg (1% DV) in 1 container (5.3 oz)
    Database: Standard Release (Common) (Source)
  47. Mozzarella Cheese (Non-Fat Or Fat Free)
    (Cheese Mozzarella Nonfat)
    0.1mg in 1 oz
    Database: Standard Release (Common) (Source)
  48. Fontina Cheese
    (Cheese Fontina)
    0.1mg in 1 oz
    Database: Standard Release (Common) (Source)
  49. Mozzarella
    (Cheese Mozzarella Whole Milk)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  50. Mozzarella (Hard)
    (Cheese Mozzarella Whole Milk Low Moisture)
    0.1mg in 1 oz
    Database: Standard Release (Common) (Source)
  51. Mozzarella (Lowfat)
    (Cheese Mozzarella Part Skim Milk)
    0.1mg in 1 oz
    Database: Standard Release (Common) (Source)
  52. Port De Salut Cheese
    (Cheese Port De Salut)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  53. Provolone Cheese
    (Cheese Provolone)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  54. Tilsit Cheese
    (Cheese Tilsit)
    0.1mg in 1 oz
    Database: Standard Release (Common) (Source)
  55. Processed Pimento Cheese
    (Cheese Pasteurized Process Pimento)
    0.1mg in 1 slice (3/4 oz)
    Database: Standard Release (Common) (Source)
  56. Chesire Cheese
    (Cheese Cheshire)
    0.1mg in 1 oz
    Database: Standard Release (Common) (Source)
  57. Edam Cheese
    (Cheese Edam)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  58. Imitation Sour Cream
    (Sour Cream Imitation Cultured)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  59. Low-Fat Milk 1%
    (Milk Lowfat Fluid 1% Milkfat With Added Vitamin A And Vitamin D)
    0.1mg (1% DV) in 16oz glass
    Database: Standard Release (Common) (Source)
  60. Lowfat Buttermilk
    (Milk Buttermilk Fluid Cultured Lowfat)
    0.1mg (1% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  61. Evaporated Milk
    (Milk Canned Evaporated Nonfat With Added Vitamin A And Vitamin D)
    0.1mg (1% DV) in 1 fl oz
    Database: Standard Release (Common) (Source)
  62. Queso Chihuahua
    (Cheese Mexican Queso Chihuahua)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  63. Lowfat Cheddar Cheese
    (Cheese Low Fat Cheddar Or Colby)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  64. Nonfat Greek Yogurt
    (Yogurt Greek Plain Nonfat (Includes Foods For Usda's Food Distribution Program))
    0.1mg (1% DV) in 1 container
    Database: Standard Release (Common) (Source)
  65. Blue Cheese
    (Cheese Blue)
    0.1mg in 1 oz
    Database: Standard Release (Common) (Source)
  66. Brick Cheese
    (Cheese Brick)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  67. Brie Cheese
    (Cheese Brie)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  68. Camambert
    (Cheese Camembert)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  69. Cottage Cheese (Blended)
    (Cheese Cottage Creamed Large Or Small Curd)
    0.1mg in 4 oz
    Database: Standard Release (Common) (Source)
  70. Nonfat Greek Strawberry Yogurt
    (Yogurt Greek Strawberry Nonfat)
    0.1mg (1% DV) in 1 container (5.3 oz)
    Database: Standard Release (Common) (Source)
  71. Nonfat Greek Vanilla Yogurt
    (Yogurt Greek Vanilla Nonfat)
    0.1mg in 1 container (5.3 oz)
    Database: Standard Release (Common) (Source)
  72. Lowfat Cottage Cheese (2%)
    (Cheese Cottage Lowfat 2% Milkfat)
    0.1mg (1% DV) in 4 oz
    Database: Standard Release (Common) (Source)
  73. Lowfat Greek Yogurt
    (Yogurt Greek Plain Lowfat)
    0.1mg in 1 container (7 oz)
    Database: Standard Release (Common) (Source)
  74. Low Fat Provolone
    (Cheese Provolone Reduced Fat)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  75. Queso Fresco
    (Cheese Fresh Queso Fresco)
    0.1mg in 1/4 cup
    Database: Standard Release (Common) (Source)
  76. Queso Blanco
    (Cheese White Queso Blanco)
    0.1mg in 1/4 cup
    Database: Standard Release (Common) (Source)
  77. Buttermilk
    (Milk Buttermilk Fluid Whole)
    0.1mg in 1 cup
    Database: Standard Release (Common) (Source)
  78. Gjetost Cheese
    (Cheese Gjetost)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  79. Gouda Cheese
    (Cheese Gouda)
    0.1mg in 1 oz
    Database: Standard Release (Common) (Source)
  80. Mozzarella (Hard And Lowfat)
    (Cheese Mozzarella Low Moisture Part-Skim)
    0.1mg in 1 oz
    Database: Standard Release (Common) (Source)
  81. Muenster Cheese
    (Cheese Muenster)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  82. Grated Parmesan
    (Cheese Parmesan Grated)
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  83. American Cheese
    (Cheese Food Pasteurized Process American Vitamin D Fortified)
    0.1mg in 1 oz
    Database: Standard Release (Common) (Source)
  84. American Cheese Spread
    (Cheese Spread Pasteurized Process American)
    0.1mg (1% DV) in 1 slice
    Database: Standard Release (Common) (Source)
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