Top 10 Foods High In Iron / Fiber / Calcium / B12 / [Your Choice Nutrient]

A Food Ranking By Nutrient Tool

Last Updated: December 17, 2015. Author: Dr. Gily Ionescu MD, MS.

Follow the 3 steps below to find out the top 10 foods highest in the nutrient of you choice.

  • Select/Unselect All
  • Dairy and Egg Products
  • Spices and Herbs
  • Baby Foods
  • Fats and Oils
  • Poultry Products
  • Soups, Sauces, and Gravies
  • Sausages and Luncheon Meats
  • Breakfast Cereals
  • Fruits and Fruit Juices
  • Pork Products
  • Vegetables and Vegetable Products
  • Nut and Seed Products
  • Beef Products
  • Beverages
  • Finfish and Shellfish Products
  • Legumes and Legume Products
  • Lamb, Veal, and Game Products
  • Baked Products
  • Sweets
  • Cereal Grains and Pasta
  • Fast Foods
  • Meals, Entrees, and Sidedishes
  • Snacks
  • American Indian/Alaska Native Foods
  • Restaurant Foods

3. Look for your results here (be patient, server can get very busy at times...).

Tips on How To Perform Nutrient Searches

Top foods by nutrient

The nutrient search tool on this page ranks almost 9,000 foods!

First of all, make sure you follow the 3 steps above. It really is as simple as 1-2-3...

Second, keep in mind that the results may take a bit of time to load, especially when there are a lot of people performing similar searches. So be patient!

Third, please understand that results are displayed as the amount of selected nutrient per 100 grams of food item returned. In some cases, this can be close to what the typical serving size is (100 grams amounts to about 3.5 ounces), but in other cases a typical serving can be much less (when was the last time you ate 3.5 ounces of parsley?) or more (water, for example). To get a better idea of what the typical serving for a particular food is, please click on the food name and a new window will open in a new browser tab where you will be presented with detailed nutrition information as well as typical serving sizes for that food item.

A User-Friendly, Instant Nutrient Search & Food Scoring Tool

As a practicing primary care physician with a degree in human nutrition, I often hear patients asking questions like these:

  • what foods have alot of vitamin D (or A, K, E, B12, folate, etc.)
  • what food has the most fiber (or what are the top 10 foods high in fiber)
  • what foods are high in calcium
  • what are some foods rich in magnesium
  • what plant food has the most iron
  • what food has the most protein with the least calories, or somewhat similar, what food has the most protein per serving. Related to this, I was even asked once by a young patient who was into body building what food has the most protein in the world...
  • what are some foods high in potassium
  • what foods rich in carbs or sugar should I avoid
  • what are foods with a lot of sodium

I am sure most of you have asked or looked up on the web similar questions, and while there is no shortage of answers, their accuracy can be an issue. Many an enthusiastic web publisher has put together a top 10 list of foods rich in iron or some other nutrient, and generally speaking, I think these resources can be helpful, especially if they come from reputable sources.

It is much harder to find, however, web tools that allows YOU, the user, to build, in real time, lists of foods rich in a particular nutrient. With close to 150 known nutrients in literally thousands of foods we eat, such search and analysis tools are not easy to put together, with a couple of notable exceptions: USDAs nutrient search page and Nutrition Data's Nutrient Search Tool.

While valuable for what they offer, I find these two nutrient search and scoring tools dated, not very user-friendly, with their multiple select fields, intermediate pages and, in the second case, ad-cluttered interface.

The Outcome

I had several goals in mind when I built this nutrient search and food scoring tool:

  1. keep it simple
  2. make it intuitive
  3. use web 2.0, "instant gratification" techniques to eliminate the need for multiple page navigation, page refreshes, etc.
  4. make the results easy to understand and practical for the average Internet user
  5. and, of course, keep it simple :-)

Have I managed to achieve these objectives? I will let you decide that.

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