Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Fish Highest in Iron

116 results
Name
Iron
Data source
1
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
18.2mg (101% DV)
Standard Release (Common)
2
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
9.2mg (51% DV)
Standard Release (Common)
3
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
8.6mg (48% DV)
Standard Release (Common)
4
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
8.1mg (45% DV)
Standard Release (Common)
5
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
7.8mg (43% DV)
Standard Release (Common)
6
Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz
6.6mg (37% DV)
Standard Release (Common)
7
Cooked Eastern Oysters (Wild) (Mollusks, oyster, eastern, wild, cooked, dry heat) 3 oz
6.1mg (34% DV)
Standard Release (Common)
8
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
5.7mg (32% DV)
Standard Release (Common)
9
Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz
4.9mg (27% DV)
Standard Release (Common)
10
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
4.4mg (24% DV)
Standard Release (Common)
11
Cooked Wild Eastern Oysters (Mollusks, oyster, eastern, wild, cooked, moist heat) 6 medium
3.9mg (21% DV)
Standard Release (Common)
12
Cooked Abalone (Mollusks, abalone, mixed species, cooked, fried) 3 oz
3.2mg (18% DV)
Standard Release (Common)
13
Raw Anchovies (Fish, anchovy, european, raw) 3 oz
2.8mg (15% DV)
Standard Release (Common)
14
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
2.7mg (15% DV)
Standard Release (Common)
15
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
2.7mg (15% DV)
Standard Release (Common)
16
Raw Pacific Oysters (Mollusks, oyster, Pacific, raw) 1 medium
2.6mg (14% DV)
Standard Release (Common)
17
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
2.4mg (14% DV)
Standard Release (Common)
18
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
2.4mg (13% DV)
Standard Release (Common)
19
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
2.3mg (13% DV)
Standard Release (Common)
20
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
2.3mg (13% DV)
Standard Release (Common)
21
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
2.3mg (13% DV)
Standard Release (Common)
22
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
2.2mg (12% DV)
Standard Release (Common)
23
Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz
2.1mg (12% DV)
Standard Release (Common)
24
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
2.1mg (12% DV)
Standard Release (Common)
25
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
2.1mg (12% DV)
Standard Release (Common)
26
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
2mg (11% DV)
Standard Release (Common)
27
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
1.9mg (11% DV)
Standard Release (Common)
28
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
1.8mg (10% DV)
Standard Release (Common)
29
Baked Conch (Mollusks, conch, baked or broiled) 1 cup, sliced
1.8mg (10% DV)
Standard Release (Common)
30
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
1.8mg (10% DV)
Standard Release (Common)
31
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
1.6mg (9% DV)
Standard Release (Common)
32
Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz
1.4mg (8% DV)
Standard Release (Common)
33
Raw Clams (Mollusks, clam, mixed species, raw) 3 oz
1.4mg (8% DV)
Standard Release (Common)
34
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
1.4mg (8% DV)
Standard Release (Common)
35
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
1.3mg (7% DV)
Standard Release (Common)
36
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
1.3mg (7% DV)
Standard Release (Common)
37
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
1.2mg (7% DV)
Standard Release (Common)
38
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
1.2mg (7% DV)
Standard Release (Common)
39
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
1.2mg (7% DV)
Standard Release (Common)
40
Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet
1.2mg (7% DV)
Standard Release (Common)
41
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
1.2mg (7% DV)
Standard Release (Common)
42
Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz
1.1mg (6% DV)
Standard Release (Common)
43
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
1mg (6% DV)
Standard Release (Common)
44
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
1mg (6% DV)
Standard Release (Common)
45
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
1mg (6% DV)
Standard Release (Common)
46
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
1mg (5% DV)
Standard Release (Common)
47
Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz
1mg (5% DV)
Standard Release (Common)
48
Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz
0.9mg (5% DV)
Standard Release (Common)
49
Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 5 anchovies
0.9mg (5% DV)
Standard Release (Common)
50
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
0.9mg (5% DV)
Standard Release (Common)
51
Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz
0.9mg (5% DV)
Standard Release (Common)
52
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
0.9mg (5% DV)
Standard Release (Common)
53
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
0.9mg (5% DV)
Standard Release (Common)
54
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
0.9mg (5% DV)
Standard Release (Common)
55
Fried Calamari (Mollusks, squid, mixed species, cooked, fried) 3 oz
0.9mg (5% DV)
Standard Release (Common)
56
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
0.8mg (5% DV)
Standard Release (Common)
57
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
0.8mg (4% DV)
Standard Release (Common)
58
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
0.8mg (4% DV)
Standard Release (Common)
59
Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz
0.7mg (4% DV)
Standard Release (Common)
60
Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz
0.7mg (4% DV)
Standard Release (Common)
61
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
0.7mg (4% DV)
Standard Release (Common)
62
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
0.7mg (4% DV)
Standard Release (Common)
63
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
0.7mg (4% DV)
Standard Release (Common)
64
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
0.7mg (4% DV)
Standard Release (Common)
65
Raw Tilapia (Fish, tilapia, raw) 1 fillet
0.7mg (4% DV)
Standard Release (Common)
66
Blue Crab Cakes (Crustaceans, crab, blue, crab cakes, home recipe) 1 cake
0.6mg (4% DV)
Standard Release (Common)
67
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
0.6mg (3% DV)
Standard Release (Common)
68
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
0.6mg (3% DV)
Standard Release (Common)
69
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
0.6mg (3% DV)
Standard Release (Common)
70
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
0.6mg (3% DV)
Standard Release (Common)
71
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
0.6mg (3% DV)
Standard Release (Common)
72
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
0.6mg (3% DV)
Standard Release (Common)
73
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
0.5mg (3% DV)
Standard Release (Common)
74
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
0.5mg (3% DV)
Standard Release (Common)
75
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
0.5mg (3% DV)
Standard Release (Common)
76
Steamed Scallops (Mollusks, scallop, (bay and sea), cooked, steamed) 3 oz
0.5mg (3% DV)
Standard Release (Common)
77
Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz
0.5mg (3% DV)
Standard Release (Common)
78
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
0.5mg (3% DV)
Standard Release (Common)
79
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
0.5mg (3% DV)
Standard Release (Common)
80
Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz
0.4mg (2% DV)
Standard Release (Common)
81
Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz
0.4mg (2% DV)
Standard Release (Common)
82
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
0.4mg (2% DV)
Standard Release (Common)
83
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
0.4mg (2% DV)
Standard Release (Common)
84
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
0.4mg (2% DV)
Standard Release (Common)
85
Smoked Haddock (Fish, haddock, smoked) 1 oz, boneless
0.4mg (2% DV)
Standard Release (Common)
86
Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz
0.4mg (2% DV)
Standard Release (Common)
87
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
0.4mg (2% DV)
Standard Release (Common)
88
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
0.4mg (2% DV)
Standard Release (Common)
89
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
0.4mg (2% DV)
Standard Release (Common)
90
Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz
0.3mg (2% DV)
Standard Release (Common)
91
Pickled Herring (Fish, herring, Atlantic, pickled) 1 oz, boneless
0.3mg (2% DV)
Standard Release (Common)
92
Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
0.3mg (2% DV)
Standard Release (Common)
93
Imitation Crab Meat (Crustaceans, crab, alaska king, imitation, made from surimi) 3 oz
0.3mg (2% DV)
Standard Release (Common)
94
Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz
0.3mg (2% DV)
Standard Release (Common)
95
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
0.3mg (2% DV)
Standard Release (Common)
96
Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz
0.3mg (2% DV)
Standard Release (Common)
97
Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet
0.3mg (2% DV)
Standard Release (Common)
98
Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet
0.3mg (2% DV)
Standard Release (Common)
99
Kippered Herring (Fish, herring, Atlantic, kippered) 1 fillet, small (2-3/8 inch x 1-3/8 inch x 1/4 inch)
0.3mg (2% DV)
Standard Release (Common)
100
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
0.3mg (2% DV)
Standard Release (Common)
101
Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz
0.3mg (2% DV)
Standard Release (Common)
102
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
0.3mg (2% DV)
Standard Release (Common)
103
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
0.3mg (2% DV)
Standard Release (Common)
104
Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet
0.3mg (1% DV)
Standard Release (Common)
105
Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz
0.2mg (1% DV)
Standard Release (Common)
106
Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet
0.2mg (1% DV)
Standard Release (Common)
107
Smoked Salmon (Fish, salmon, chinook, smoked) 1 oz, boneless
0.2mg (1% DV)
Standard Release (Common)
108
Raw Yellowfin Tuna (Fish, tuna, fresh, yellowfin, raw) 1 oz, boneless
0.2mg (1% DV)
Standard Release (Common)
109
Cooked Fish Roe (Fish, roe, mixed species, cooked, dry heat) 1 oz
0.2mg (1% DV)
Standard Release (Common)
110
Raw Squid (Mollusks, squid, mixed species, raw) 1 oz, boneless
0.2mg (1% DV)
Standard Release (Common)
111
Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
0.2mg (1% DV)
Standard Release (Common)
112
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
0.2mg (1% DV)
Standard Release (Common)
113
Cooked Cod (Fish, cod, Pacific, cooked) 3 oz
0.1mg (1% DV)
Standard Release (Common)
114
Cooked Atlantic Perch (Fish, ocean perch, Atlantic, cooked, dry heat) 1 fillet
0.1mg (1% DV)
Standard Release (Common)
115
Raw Scallops (Mollusks, scallop, mixed species, raw) 1 unit 2 large or 5 small
0.1mg (1% DV)
Standard Release (Common)
116
Fish Roe (Fish, roe, mixed species, raw) 1 tbsp
0.1mg (0% DV)
Standard Release (Common)