Foods high in iron

Unprepared dry cheese-flavored rice mix tops the list with 4.7 mg per 100 g. The Daily Value for iron is 18 mg. Ranked from 376,342 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

1. 1Unprepared dry cheese-flavored rice mixMeals, Entrees, and Side Dishes4.7 mg26% DV
2. 2Spanish rice mix, unpreparedMeals, Entrees, and Side Dishes3.3 mg18% DV
3. 3Four cheese lasagna mix, unpreparedMeals, Entrees, and Side Dishes3.1 mg17% DV
4. 4Microwaved beef and bean burritoMeals, Entrees, and Side Dishes3.1 mg17% DV
5. 5Hot Pockets chicken, broccoli, cheddar croissant, frozenMeals, Entrees, and Side Dishes3 mg17% DV
6. 6Frozen beef and bean burritoMeals, Entrees, and Side Dishes3 mg16% DV
7. 7Italian lasagna mix, unpreparedMeals, Entrees, and Side Dishes2.9 mg16% DV
8. 8Beef flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes2.8 mg16% DV
9. 9Rice-A-Roni chicken flavor, unpreparedMeals, Entrees, and Side Dishes2.8 mg15% DV
10. 10Boxed macaroni and cheese with dry sauce mix, uncookedMeals, Entrees, and Side Dishes2.8 mg15% DV
11. 11Cheeseburger macaroni mix, unpreparedMeals, Entrees, and Side Dishes2.8 mg15% DV
12. 12Beef pasta mix, unpreparedMeals, Entrees, and Side Dishes2.7 mg15% DV
13. 13Oven-heated frozen beef and cheese taquitosMeals, Entrees, and Side Dishes2.7 mg15% DV
14. 14Seasoned yellow rice mix, unpreparedMeals, Entrees, and Side Dishes2.5 mg14% DV
15. 15Frozen bean and cheese burritoMeals, Entrees, and Side Dishes2.5 mg14% DV
16. 16Canned beef stewMeals, Entrees, and Side Dishes2.5 mg14% DV
17. 17Oven-heated frozen chicken and cheese taquitosMeals, Entrees, and Side Dishes2.5 mg14% DV
18. 18Rice pilaf flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes2.4 mg14% DV
19. 19Unprepared microwaveable macaroni and cheeseMeals, Entrees, and Side Dishes2.4 mg13% DV
20. 20Lean Pockets ham and cheddarMeals, Entrees, and Side Dishes2.1 mg12% DV
21. 21Egg, meat and cheese turnover, frozenMeals, Entrees, and Side Dishes2.1 mg12% DV
22. 22Frozen reduced-fat chicken or turkey turnoversMeals, Entrees, and Side Dishes2.1 mg12% DV
23. 23Reduced fat meat and cheese turnover, frozenMeals, Entrees, and Side Dishes2.1 mg12% DV
24. 24Frozen Hot Pockets meatballs and mozzarella sandwichMeals, Entrees, and Side Dishes2.1 mg12% DV
25. 25Unprepared box macaroni and cheese mixMeals, Entrees, and Side Dishes2.1 mg12% DV
26. 26Lean Pockets meatballs and mozzarellaMeals, Entrees, and Side Dishes2.1 mg11% DV
27. 27Canned chili without beansMeals, Entrees, and Side Dishes2 mg11% DV
28. 28Hot Pockets ham and cheese croissant, frozenMeals, Entrees, and Side Dishes2 mg11% DV
29. 29Prepared frozen vegetable egg rollsMeals, Entrees, and Side Dishes1.9 mg11% DV
30. 30Frozen corn dogs, preparedMeals, Entrees, and Side Dishes1.9 mg11% DV
31. 31Frozen unprepared cheese turnovers, tomato sauceMeals, Entrees, and Side Dishes1.9 mg10% DV
32. 32Sausage, egg and cheese breakfast biscuitMeals, Entrees, and Side Dishes1.9 mg10% DV
33. 33Jimmy Dean frozen sausage egg cheese biscuitMeals, Entrees, and Side Dishes1.8 mg10% DV
34. 34Unprepared reduced-fat macaroni and cheese mixMeals, Entrees, and Side Dishes1.8 mg10% DV
35. 35Frozen pizza rolls, unpreparedMeals, Entrees, and Side Dishes1.8 mg10% DV
36. 36Heated refrigerated chicken egg rollsMeals, Entrees, and Side Dishes1.7 mg9% DV
37. 37Heated refrigerated pork egg rollsMeals, Entrees, and Side Dishes1.6 mg9% DV
38. 38Fresh refrigerated cheese tortelliniMeals, Entrees, and Side Dishes1.5 mg8% DV
39. 39White and wild rice mix, unpreparedMeals, Entrees, and Side Dishes1.4 mg8% DV
40. 40Frozen chicken nuggets, white meat, not reheatedMeals, Entrees, and Side Dishes1.4 mg8% DV
41. 41Canned chili con carne with beansMeals, Entrees, and Side Dishes1.3 mg7% DV
42. 42Reduced fat frozen beef macaroni and cheeseMeals, Entrees, and Side Dishes1.3 mg7% DV
43. 43Frozen cheese lasagna, preparedMeals, Entrees, and Side Dishes1.3 mg7% DV
44. 44Breaded chicken thighs, frozen, reheatedMeals, Entrees, and Side Dishes1.3 mg7% DV
45. 45Frozen potato or cheese-filled dumplingsMeals, Entrees, and Side Dishes1.3 mg7% DV
46. 46Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes1.3 mg7% DV
47. 47Prepared frozen beef pot pieMeals, Entrees, and Side Dishes1.3 mg7% DV
48. 48Pulled pork in barbecue sauceMeals, Entrees, and Side Dishes1.2 mg7% DV
49. 49Prepared box macaroni and cheese mixMeals, Entrees, and Side Dishes1.2 mg7% DV
50. 50Microwavable chili with beansMeals, Entrees, and Side Dishes1.1 mg6% DV
51. 51Canned meat ravioli with tomato or meat sauceMeals, Entrees, and Side Dishes1.1 mg6% DV
52. 52Canned spaghetti with meatballs in tomato sauceMeals, Entrees, and Side Dishes1 mg6% DV
53. 53Hungry Man frozen Salisbury steak with gravyMeals, Entrees, and Side Dishes1 mg6% DV
54. 54Prepared Spanish rice mix, with oil or tomatoesMeals, Entrees, and Side Dishes1 mg6% DV
55. 55Canned corned beef hash with potatoMeals, Entrees, and Side Dishes1 mg6% DV
56. 56Frozen turkey pot pieMeals, Entrees, and Side Dishes1 mg6% DV
57. 57Macaroni and cheese dry mix, prepared with 2% milkMeals, Entrees, and Side Dishes0.99 mg6% DV
58. 58Banquet frozen family-size Salisbury steakMeals, Entrees, and Side Dishes0.98 mg5% DV
59. 59Low-fat frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes0.97 mg5% DV
60. 60Frozen precooked chicken nuggetsMeals, Entrees, and Side Dishes0.95 mg5% DV
61. 61Rice and vermicelli mix, chicken flavor, preparedMeals, Entrees, and Side Dishes0.95 mg5% DV
62. 62Salisbury steak with gravy, frozenMeals, Entrees, and Side Dishes0.95 mg5% DV
63. 63Frozen cheese ravioli with tomato sauce, unpreparedMeals, Entrees, and Side Dishes0.93 mg5% DV
64. 64Canned pasta with sliced franks in tomato sauceMeals, Entrees, and Side Dishes0.91 mg5% DV
65. 65Canned pasta with tomato sauceMeals, Entrees, and Side Dishes0.91 mg5% DV
66. 66Microwavable canned macaroni and cheeseMeals, Entrees, and Side Dishes0.91 mg5% DV
67. 67Canned macaroni and cheeseMeals, Entrees, and Side Dishes0.9 mg5% DV
68. 68Beef flavor rice and vermicelli mix, preparedMeals, Entrees, and Side Dishes0.88 mg5% DV
69. 69Rice pilaf mix, prepared with margarineMeals, Entrees, and Side Dishes0.85 mg5% DV
70. 70Breaded chicken tenders, frozen, preparedMeals, Entrees, and Side Dishes0.84 mg5% DV
71. 71Frozen turkey, stuffing, potatoes, veggies, microwavedMeals, Entrees, and Side Dishes0.79 mg4% DV
72. 72Frozen cheese lasagna, unpreparedMeals, Entrees, and Side Dishes0.76 mg4% DV
73. 73Frozen chicken pot pie, preparedMeals, Entrees, and Side Dishes0.76 mg4% DV
74. 74Canned cheese ravioliMeals, Entrees, and Side Dishes0.74 mg4% DV
75. 75Frozen unprepared pork and vegetable potstickersMeals, Entrees, and Side Dishes0.74 mg4% DV
76. 76Frozen lasagna with meat sauce, preparedMeals, Entrees, and Side Dishes0.71 mg4% DV
77. 77Frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes0.65 mg4% DV
78. 78Frozen macaroni and cheeseMeals, Entrees, and Side Dishes0.57 mg3% DV
79. 79Baked frozen vegetable lasagnaMeals, Entrees, and Side Dishes0.55 mg3% DV
80. 80Potato salad with eggMeals, Entrees, and Side Dishes0.5 mg3% DV
81. 81Frozen rice bowl with chicken, preparedMeals, Entrees, and Side Dishes0.35 mg2% DV

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.