Foods high in iron

Canned beef stew tops the list with 2.5 mg per 100 calories. The Daily Value for iron is 18 mg. Ranked from 12,668 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Canned beef stewMeals, Entrees, and Side Dishes2.5 mg
  2. 2Canned chili without beansMeals, Entrees, and Side Dishes1.7 mg
  3. 3Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes1.4 mg
  4. 4Unprepared dry cheese-flavored rice mixMeals, Entrees, and Side Dishes1.3 mg
  5. 5Canned pasta with tomato sauceMeals, Entrees, and Side Dishes1.3 mg
  6. 6Frozen reduced-fat chicken or turkey turnoversMeals, Entrees, and Side Dishes1.3 mg
  7. 7Hot Pockets chicken, broccoli, cheddar croissant, frozenMeals, Entrees, and Side Dishes1.3 mg
  8. 8Canned chili con carne with beansMeals, Entrees, and Side Dishes1.3 mg
  9. 9Frozen beef and bean burritoMeals, Entrees, and Side Dishes1.2 mg
  10. 10Reduced fat frozen beef macaroni and cheeseMeals, Entrees, and Side Dishes1.2 mg
  11. 11Frozen bean and cheese burritoMeals, Entrees, and Side Dishes1.1 mg
  12. 12Microwavable chili with beansMeals, Entrees, and Side Dishes1.1 mg
  13. 13Canned meat ravioli with tomato or meat sauceMeals, Entrees, and Side Dishes1.1 mg
  14. 14Canned macaroni and cheeseMeals, Entrees, and Side Dishes1.1 mg
  15. 15Microwaved beef and bean burritoMeals, Entrees, and Side Dishes1 mg
  16. 16Canned spaghetti with meatballs in tomato sauceMeals, Entrees, and Side Dishes1 mg
  17. 17White and wild rice mix, unpreparedMeals, Entrees, and Side Dishes1 mg
  18. 18Canned pasta with sliced franks in tomato sauceMeals, Entrees, and Side Dishes1 mg
  19. 19Reduced fat meat and cheese turnover, frozenMeals, Entrees, and Side Dishes0.99 mg
  20. 20Frozen cheese lasagna, preparedMeals, Entrees, and Side Dishes0.98 mg
  21. 21Canned cheese ravioliMeals, Entrees, and Side Dishes0.96 mg
  22. 22Low-fat frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes0.96 mg
  23. 23Lean Pockets ham and cheddarMeals, Entrees, and Side Dishes0.93 mg
  24. 24Egg, meat and cheese turnover, frozenMeals, Entrees, and Side Dishes0.93 mg
  25. 25Oven-heated frozen beef and cheese taquitosMeals, Entrees, and Side Dishes0.93 mg
  26. 26Spanish rice mix, unpreparedMeals, Entrees, and Side Dishes0.91 mg
  27. 27Prepared frozen vegetable egg rollsMeals, Entrees, and Side Dishes0.91 mg
  28. 28Four cheese lasagna mix, unpreparedMeals, Entrees, and Side Dishes0.88 mg
  29. 29Oven-heated frozen chicken and cheese taquitosMeals, Entrees, and Side Dishes0.87 mg
  30. 30Lean Pockets meatballs and mozzarellaMeals, Entrees, and Side Dishes0.86 mg
  31. 31Heated refrigerated chicken egg rollsMeals, Entrees, and Side Dishes0.86 mg
  32. 32Frozen cheese ravioli with tomato sauce, unpreparedMeals, Entrees, and Side Dishes0.84 mg
  33. 33Frozen Hot Pockets meatballs and mozzarella sandwichMeals, Entrees, and Side Dishes0.83 mg
  34. 34Prepared Spanish rice mix, with oil or tomatoesMeals, Entrees, and Side Dishes0.82 mg
  35. 35Italian lasagna mix, unpreparedMeals, Entrees, and Side Dishes0.81 mg
  36. 36Cheeseburger macaroni mix, unpreparedMeals, Entrees, and Side Dishes0.79 mg
  37. 37Frozen unprepared cheese turnovers, tomato sauceMeals, Entrees, and Side Dishes0.79 mg
  38. 38Beef flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes0.79 mg
  39. 39Rice-A-Roni chicken flavor, unpreparedMeals, Entrees, and Side Dishes0.78 mg
  40. 40Beef pasta mix, unpreparedMeals, Entrees, and Side Dishes0.77 mg
  41. 41Frozen corn dogs, preparedMeals, Entrees, and Side Dishes0.76 mg
  42. 42Hungry Man frozen Salisbury steak with gravyMeals, Entrees, and Side Dishes0.75 mg
  43. 43Hot Pockets ham and cheese croissant, frozenMeals, Entrees, and Side Dishes0.74 mg
  44. 44Pulled pork in barbecue sauceMeals, Entrees, and Side Dishes0.74 mg
  45. 45Seasoned yellow rice mix, unpreparedMeals, Entrees, and Side Dishes0.74 mg
  46. 46Boxed macaroni and cheese with dry sauce mix, uncookedMeals, Entrees, and Side Dishes0.73 mg
  47. 47Prepared box macaroni and cheese mixMeals, Entrees, and Side Dishes0.71 mg
  48. 48Rice and vermicelli mix, chicken flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes0.7 mg
  49. 49Heated refrigerated pork egg rollsMeals, Entrees, and Side Dishes0.68 mg
  50. 50Rice and vermicelli mix, beef flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes0.68 mg
  51. 51Rice pilaf flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes0.68 mg
  52. 52Microwavable canned macaroni and cheeseMeals, Entrees, and Side Dishes0.68 mg
  53. 53Frozen potato or cheese-filled dumplingsMeals, Entrees, and Side Dishes0.65 mg
  54. 54Salisbury steak with gravy, frozenMeals, Entrees, and Side Dishes0.64 mg
  55. 55Banquet frozen family-size Salisbury steakMeals, Entrees, and Side Dishes0.63 mg
  56. 56Unprepared box macaroni and cheese mixMeals, Entrees, and Side Dishes0.62 mg
  57. 57Frozen turkey, stuffing, potatoes, veggies, microwavedMeals, Entrees, and Side Dishes0.62 mg
  58. 58Canned corned beef hash with potatoMeals, Entrees, and Side Dishes0.61 mg
  59. 59Unprepared reduced-fat macaroni and cheese mixMeals, Entrees, and Side Dishes0.61 mg
  60. 60Unprepared microwaveable macaroni and cheeseMeals, Entrees, and Side Dishes0.61 mg
  61. 61Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes0.57 mg
  62. 62Sausage, egg and cheese breakfast biscuitMeals, Entrees, and Side Dishes0.57 mg
  63. 63Prepared frozen beef pot pieMeals, Entrees, and Side Dishes0.57 mg
  64. 64Frozen turkey pot pieMeals, Entrees, and Side Dishes0.57 mg
  65. 65Jimmy Dean frozen sausage egg cheese biscuitMeals, Entrees, and Side Dishes0.56 mg
  66. 66Frozen pizza rolls, unpreparedMeals, Entrees, and Side Dishes0.55 mg
  67. 67Frozen chicken nuggets, white meat, not reheatedMeals, Entrees, and Side Dishes0.55 mg
  68. 68Frozen unprepared pork and vegetable potstickersMeals, Entrees, and Side Dishes0.54 mg
  69. 69Frozen lasagna with meat sauce, preparedMeals, Entrees, and Side Dishes0.53 mg
  70. 70Frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes0.52 mg
  71. 71Frozen cheese lasagna, unpreparedMeals, Entrees, and Side Dishes0.52 mg
  72. 72Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mixMeals, Entrees, and Side Dishes0.52 mg
  73. 73Fresh refrigerated cheese tortelliniMeals, Entrees, and Side Dishes0.49 mg
  74. 74Baked frozen vegetable lasagnaMeals, Entrees, and Side Dishes0.4 mg
  75. 75Frozen macaroni and cheeseMeals, Entrees, and Side Dishes0.38 mg
  76. 76Breaded chicken thighs, frozen, reheatedMeals, Entrees, and Side Dishes0.38 mg
  77. 77Frozen chicken pot pie, preparedMeals, Entrees, and Side Dishes0.37 mg
  78. 78Frozen precooked chicken nuggetsMeals, Entrees, and Side Dishes0.35 mg
  79. 79Breaded chicken tenders, frozen, preparedMeals, Entrees, and Side Dishes0.35 mg
  80. 80Potato salad with eggMeals, Entrees, and Side Dishes0.32 mg
  81. 81Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties)Meals, Entrees, and Side Dishes0.28 mg

More rankings

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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.