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Nutrient comparisonUSDA survey foods

Iron in common meals: compare USDA values

Iron estimates reflect the foods and proportions represented by a source record. The table ranks milligrams per 100 grams, then shows the listed serving because a dense food eaten in a small amount may contribute less than a larger mixed meal.

Read the rank carefully

Concentration and portion answer different questions.

This dataset does not distinguish every factor that affects iron absorption, and a food value cannot diagnose low iron status. Laboratory testing and clinical interpretation belong with a qualified professional.

Boundary: Needs differ by age, sex, pregnancy, health status, and other factors; this comparison is educational rather than an individualized target.

USDA comparison

Records with more iron per 100 grams

The list surfaces the strongest values in this specific survey-food corpus. Open any row to see household portions, the full nutrient panel, uncertainty factors, and the exact FoodData Central record.

Rank and foodPer 100 gPer source servingServing context
01Cereal, O's, multigrainBreakfast foods 46.6 mg 14 mg≈ 78% label Daily Value Typical reported amount112 kcal in that serving
02Cereal, O's, plainBreakfast foods 30.9 mg 9.3 mg≈ 52% label Daily Value Typical reported amount112 kcal in that serving
03Cereal, oat squaresBreakfast foods 30.1 mg 13.5 mg≈ 75% label Daily Value Typical reported amount171 kcal in that serving
04Cereal, other, plainBreakfast foods 29.4 mg 8.8 mg≈ 49% label Daily Value Typical reported amount111 kcal in that serving
05Cereal, K's, plainBreakfast foods 29.3 mg 10.3 mg≈ 57% label Daily Value Typical reported amount125 kcal in that serving
06Cereal, corn squaresBreakfast foods 28.5 mg 8.6 mg≈ 48% label Daily Value Typical reported amount111 kcal in that serving
07Cereal, oat bunchesBreakfast foods 28.2 mg 12.7 mg≈ 71% label Daily Value Typical reported amount176 kcal in that serving
08Cereal, bran flakes, plainBreakfast foods 28.1 mg 14.1 mg≈ 78% label Daily Value Typical reported amount181 kcal in that serving
09Cereal, corn flakes, plainBreakfast foods 28 mg 8.4 mg≈ 47% label Daily Value Typical reported amount110 kcal in that serving
10Cereal, corn puffsBreakfast foods 28 mg 7 mg≈ 39% label Daily Value Typical reported amount93 kcal in that serving
11Cereal, wheat squaresBreakfast foods 27.8 mg 16.7 mg≈ 93% label Daily Value Typical reported amount214 kcal in that serving
12Cereal, shredded wheat, flavoredBreakfast foods 27.7 mg 13.9 mg≈ 77% label Daily Value Typical reported amount184 kcal in that serving
13Cereal, wheat flakesBreakfast foods 27.6 mg 11 mg≈ 61% label Daily Value Typical reported amount144 kcal in that serving
14Cereal, K's, flavoredBreakfast foods 27 mg 9.5 mg≈ 52% label Daily Value Typical reported amount127 kcal in that serving
15Cereal, rice squaresBreakfast foods 26.9 mg 8.1 mg≈ 45% label Daily Value Typical reported amount107 kcal in that serving
16Cereal, rice crispy, plainBreakfast foods 26.7 mg 6.7 mg≈ 37% label Daily Value Typical reported amount90 kcal in that serving
17Nutritional powder mix, high protein (Slim Fast)Beans, nuts & protein foods 24.8 mg 6.4 mg≈ 36% label Daily Value Typical reported amount113 kcal in that serving
18Nutritional powder mix, high protein (Herbalife)Beans, nuts & protein foods 22.5 mg 5.6 mg≈ 31% label Daily Value Typical reported amount98 kcal in that serving
19Cereal, other, honeyBreakfast foods 20 mg 8 mg≈ 44% label Daily Value Typical reported amount155 kcal in that serving
20Peanut butter, vitamin and mineral fortifiedBeans, nuts & protein foods 16.6 mg 5.3 mg≈ 30% label Daily Value Typical reported amount189 kcal in that serving
21Nutritional powder mix (Carnation Instant Breakfast)Beans, nuts & protein foods 12.8 mg 4.7 mg≈ 26% label Daily Value Typical reported amount131 kcal in that serving
22Cookie, chocolate and vanilla sandwichSnacks & desserts 12.1 mg 5.1 mg≈ 28% label Daily Value Typical reported amount195 kcal in that serving
23Cookie, chocolate sandwichSnacks & desserts 12.1 mg 5.1 mg≈ 28% label Daily Value Typical reported amount195 kcal in that serving
24Nutritional powder mix, light (Muscle Milk)Beans, nuts & protein foods 12 mg 6 mg≈ 33% label Daily Value Typical reported amount198 kcal in that serving
25Cereal, frosted oats with marshmallowsBreakfast foods 11.7 mg 4.1 mg≈ 23% label Daily Value Typical reported amount130 kcal in that serving
26Cereal, O's, flavoredBreakfast foods 11.7 mg 4.7 mg≈ 26% label Daily Value Typical reported amount154 kcal in that serving
27Cereal, O's, honey nutBreakfast foods 11.7 mg 4.7 mg≈ 26% label Daily Value Typical reported amount154 kcal in that serving
28Cereal, multigrainBreakfast foods 11 mg 5.5 mg≈ 31% label Daily Value Typical reported amount187 kcal in that serving
29Cereal, reduced sugarBreakfast foods 10.8 mg 3.8 mg≈ 21% label Daily Value Typical reported amount132 kcal in that serving
30Cereal, chocolate puffsBreakfast foods 10.3 mg 3.6 mg≈ 20% label Daily Value Typical reported amount136 kcal in that serving
31Cereal, other, peanut butterBreakfast foods 10.2 mg 4.1 mg≈ 23% label Daily Value Typical reported amount169 kcal in that serving
32Cereal, crunchBreakfast foods 9.9 mg 3.5 mg≈ 19% label Daily Value Typical reported amount139 kcal in that serving
33Cereal, other, chocolateBreakfast foods 9.9 mg 4 mg≈ 22% label Daily Value Typical reported amount154 kcal in that serving
34Cereal, corn flakes, flavoredBreakfast foods 9.9 mg 4 mg≈ 22% label Daily Value Typical reported amount150 kcal in that serving
35Cereal, bran flakes, flavoredBreakfast foods 9.9 mg 5.9 mg≈ 33% label Daily Value Typical reported amount212 kcal in that serving
36Cereal, corn squares, flavoredBreakfast foods 9.8 mg 3.9 mg≈ 22% label Daily Value Typical reported amount152 kcal in that serving

This is a descriptive ranking, not a list of recommended portions. Values are rounded for readability; each linked profile retains the source details.

A three-step comparison

Move from a ranked record to your actual meal.

  1. 01

    Match the description

    Open the closest record and check its exact USDA food description, ingredients implied by the name, and preparation style.

  2. 02

    Match the amount

    Use the household portions or gram calculator instead of assuming the database's source serving equals what you ate.

  3. 03

    Add what the record misses

    Brands, recipes, sauces, cooking fat, fortification, and substitutions can move iron and the rest of the nutrient profile.

Why two versions of the same meal can differ

Food names are useful search labels, not complete recipes. A restaurant dish, homemade version, frozen entrée, and school meal may share a familiar name while using different ingredients and portions. Water loss during cooking can also raise the amount per 100 grams without adding more of the nutrient to the original ingredients.

USDA survey-food records are valuable because they provide a traceable comparison point. They do not remove normal variation. For a packaged item, use the current label; for a homemade dish, a weighed recipe can be more specific than a generic record; for an unweighed plate, keep the result as an estimate.

Daily Value is context, not a prescription

The adult food-label Daily Value used here is 18 mg. Percentages are calculated only to make a source serving easier to interpret. They are not personalized requirements and should not be applied as treatment targets.

For the labeling framework, see the FDA's Daily Value guide. For corpus provenance and calculations, read Feast's nutrition-page methodology.

Common questions

Using this comparison responsibly

What does iron per 100 grams mean?

It is the amount of iron in 100 grams of the USDA reference food. Holding weight constant helps compare concentration, but it does not describe the amount in every person's serving.

Does a higher iron rank mean a meal is better?

No. The rank describes one nutrient relative to food weight. It does not score the whole meal, account for individual needs, or replace the serving, ingredient, and preparation context.

Will my meal match the USDA value?

Not necessarily. Recipe, brand, cooking method, additions, and portion weight can all change the total. Use the linked profile as a reference and compare its exact description with your food.