Foods high in iron

Canned beef stew tops the list with 4.9 mg per serving. 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 Dishes · 1 cup (1 serving) (196 g)4.9 mg27% DV
  2. 2Canned chili without beansMeals, Entrees, and Side Dishes · 1 cup (240 g)4.8 mg27% DV
  3. 3Frozen beef and bean burritoMeals, Entrees, and Side Dishes · 1 burrito frozen (139 g)4.1 mg23% DV
  4. 4Italian lasagna mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (141 g)4 mg22% DV
  5. 5Hot Pockets chicken, broccoli, cheddar croissant, frozenMeals, Entrees, and Side Dishes · 1 serving (1 hot pocket) (127 g)3.8 mg21% DV
  6. 6Four cheese lasagna mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (117 g)3.7 mg20% DV
  7. 7Microwaved beef and bean burritoMeals, Entrees, and Side Dishes · 1 burrito cooked (116 g)3.6 mg20% DV
  8. 8Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes · 1 serving (283 g)3.5 mg20% DV
  9. 9Reduced fat frozen beef macaroni and cheeseMeals, Entrees, and Side Dishes · 1 serving (269 g)3.5 mg19% DV
  10. 10Cheeseburger macaroni mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (123 g)3.4 mg19% DV
  11. 11Prepared frozen beef pot pieMeals, Entrees, and Side Dishes · 1 pie, cooked (average weight) (268 g)3.4 mg19% DV
  12. 12Beef pasta mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (122 g)3.3 mg18% DV
  13. 13Canned chili con carne with beansMeals, Entrees, and Side Dishes · 1 cup (242 g)3.2 mg18% DV
  14. 14Frozen bean and cheese burritoMeals, Entrees, and Side Dishes · 1 burrito (129 g)3.2 mg18% DV
  15. 15Pulled pork in barbecue sauceMeals, Entrees, and Side Dishes · 1 cup (249 g)3.1 mg17% DV
  16. 16Frozen cheese lasagna, preparedMeals, Entrees, and Side Dishes · 1 cup 1 serving (225 g)2.9 mg16% DV
  17. 17Canned meat ravioli with tomato or meat sauceMeals, Entrees, and Side Dishes · 1 cup (262 g)2.9 mg16% DV
  18. 18White and wild rice mix, unpreparedMeals, Entrees, and Side Dishes · 1 cup (191 g)2.8 mg15% DV
  19. 19Microwavable chili with beansMeals, Entrees, and Side Dishes · 1 cup (244 g)2.8 mg15% DV
  20. 20Lean Pockets ham and cheddarMeals, Entrees, and Side Dishes · 1 hot pocket (1 NLEA serving) (127 g)2.7 mg15% DV
  21. 21Frozen reduced-fat chicken or turkey turnoversMeals, Entrees, and Side Dishes · 1 piece turnover 1 serving (127 g)2.7 mg15% DV
  22. 22Egg, meat and cheese turnover, frozenMeals, Entrees, and Side Dishes · 1 piece turnover 1 serving (127 g)2.7 mg15% DV
  23. 23Reduced fat meat and cheese turnover, frozenMeals, Entrees, and Side Dishes · 1 piece turnover 1 serving (127 g)2.7 mg15% DV
  24. 24Unprepared dry cheese-flavored rice mixMeals, Entrees, and Side Dishes · 0.25 cup dry rice mix (57 g)2.7 mg15% DV
  25. 25Frozen Hot Pockets meatballs and mozzarella sandwichMeals, Entrees, and Side Dishes · 1 hot pocket (1 NLEA serving) (127 g)2.6 mg15% DV
  26. 26Lean Pockets meatballs and mozzarellaMeals, Entrees, and Side Dishes · 1 each (128 g)2.6 mg15% DV
  27. 27Hot Pockets ham and cheese croissant, frozenMeals, Entrees, and Side Dishes · 1 serving (1 hot pocket) (127 g)2.5 mg14% DV
  28. 28Canned spaghetti with meatballs in tomato sauceMeals, Entrees, and Side Dishes · 1 cup (246 g)2.5 mg14% DV
  29. 29Canned corned beef hash with potatoMeals, Entrees, and Side Dishes · 1 cup (236 g)2.4 mg13% DV
  30. 30Jimmy Dean frozen sausage egg cheese biscuitMeals, Entrees, and Side Dishes · 1 biscuit (128 g)2.4 mg13% DV
  31. 31Frozen unprepared cheese turnovers, tomato sauceMeals, Entrees, and Side Dishes · 1 serving 4.5 oz (127 g)2.3 mg13% DV
  32. 32Sausage, egg and cheese breakfast biscuitMeals, Entrees, and Side Dishes · 1 biscuit (126 g)2.3 mg13% DV
  33. 33Frozen chicken pot pie, preparedMeals, Entrees, and Side Dishes · 1 pie (302 g)2.3 mg13% DV
  34. 34Canned pasta with sliced franks in tomato sauceMeals, Entrees, and Side Dishes · 1 serving (1 cup) (252 g)2.3 mg13% DV
  35. 35Canned pasta with tomato sauceMeals, Entrees, and Side Dishes · 1 serving (1 NLEA serving) (252 g)2.3 mg13% DV
  36. 36Rice and vermicelli mix, chicken flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes · 1 cup (233 g)2.2 mg12% DV
  37. 37Prepared box macaroni and cheese mixMeals, Entrees, and Side Dishes · 1 cup prepared (189 g)2.2 mg12% DV
  38. 38Canned macaroni and cheeseMeals, Entrees, and Side Dishes · 1 serving (244 g)2.2 mg12% DV
  39. 39Rice and vermicelli mix, beef flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes · 1 cup (247 g)2.2 mg12% DV
  40. 40Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes · 1 cup (238 g)2 mg11% DV
  41. 41Prepared Spanish rice mix, with oil or tomatoesMeals, Entrees, and Side Dishes · 1 cup (198 g)2 mg11% DV
  42. 42Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mixMeals, Entrees, and Side Dishes · 1 cup (198 g)2 mg11% DV
  43. 43Microwavable canned macaroni and cheeseMeals, Entrees, and Side Dishes · 7.5 oz 1 serving (213 g)1.9 mg11% DV
  44. 44Boxed macaroni and cheese with dry sauce mix, uncookedMeals, Entrees, and Side Dishes · 1 serving (makes about 1 cup prepared) (70 g)1.9 mg11% DV
  45. 45Frozen cheese lasagna, unpreparedMeals, Entrees, and Side Dishes · 1 cup 1 serving (237 g)1.8 mg10% DV
  46. 46Unprepared reduced-fat macaroni and cheese mixMeals, Entrees, and Side Dishes · 1 serving (3.5 oz) (99 g)1.8 mg10% DV
  47. 47Canned cheese ravioliMeals, Entrees, and Side Dishes · 1 cup (242 g)1.8 mg10% DV
  48. 48Breaded chicken thighs, frozen, reheatedMeals, Entrees, and Side Dishes · 1 thigh with bone and breading (133 g)1.7 mg9% DV
  49. 49Frozen corn dogs, preparedMeals, Entrees, and Side Dishes · 1 corndog (78 g)1.5 mg8% DV
  50. 50Frozen cheese ravioli with tomato sauce, unpreparedMeals, Entrees, and Side Dishes · 1 cup (159 g)1.5 mg8% DV
  51. 51Seasoned yellow rice mix, unpreparedMeals, Entrees, and Side Dishes · 1 serving (2 oz) (57 g)1.4 mg8% DV
  52. 52Frozen pizza rolls, unpreparedMeals, Entrees, and Side Dishes · 1 serving 6 rolls (80 g)1.4 mg8% DV
  53. 53Unprepared microwaveable macaroni and cheeseMeals, Entrees, and Side Dishes · 1 serving 1 pouch (61 g)1.4 mg8% DV
  54. 54Frozen potato or cheese-filled dumplingsMeals, Entrees, and Side Dishes · 3 pieces pierogies (114 g)1.4 mg8% DV
  55. 55Prepared frozen vegetable egg rollsMeals, Entrees, and Side Dishes · 1 egg roll (68 g)1.3 mg7% DV
  56. 56Baked frozen vegetable lasagnaMeals, Entrees, and Side Dishes · 1 serving (227 g)1.2 mg7% DV
  57. 57Fresh refrigerated cheese tortelliniMeals, Entrees, and Side Dishes · 0.75 cup (81 g)1.2 mg7% DV
  58. 58Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties)Meals, Entrees, and Side Dishes · 1 bowl (340 g)1.2 mg7% DV
  59. 59Frozen chicken nuggets, white meat, not reheatedMeals, Entrees, and Side Dishes · 1 serving (82 g)1.2 mg7% DV
  60. 60Oven-heated frozen beef and cheese taquitosMeals, Entrees, and Side Dishes · 1 piece (42 g)1.1 mg6% DV
  61. 61Frozen unprepared pork and vegetable potstickersMeals, Entrees, and Side Dishes · 5 pieces 1 serving (145 g)1.1 mg6% DV
  62. 62Oven-heated frozen chicken and cheese taquitosMeals, Entrees, and Side Dishes · 1 piece (42 g)1 mg6% DV
  63. 63Frozen lasagna with meat sauce, preparedMeals, Entrees, and Side Dishes · 1 piece side (123 g)0.87 mg5% DV
  64. 64Frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes · 1 piece side (134 g)0.87 mg5% DV
  65. 65Frozen precooked chicken nuggetsMeals, Entrees, and Side Dishes · 1 serving (87 g)0.83 mg5% DV
  66. 66Frozen macaroni and cheeseMeals, Entrees, and Side Dishes · 1 cup (137 g)0.78 mg4% DV
  67. 67Banquet frozen family-size Salisbury steakMeals, Entrees, and Side Dishes · 1 patty (72 g)0.71 mg4% DV
  68. 68Hungry Man frozen Salisbury steak with gravyMeals, Entrees, and Side Dishes · 1 patty (64 g)0.65 mg4% DV
  69. 69Potato salad with eggMeals, Entrees, and Side Dishes · 0.5 cup (125 g)0.63 mg3% DV
  70. 70Salisbury steak with gravy, frozenMeals, Entrees, and Side Dishes · 1 patty (63 g)0.6 mg3% DV
  71. 71Unprepared box macaroni and cheese mixMeals, Entrees, and Side Dishes · 1 serving (3.5 oz) (25 g)0.52 mg3% DV
  72. 72Heated refrigerated chicken egg rollsMeals, Entrees, and Side Dishes · 1 oz (28.4 g)0.48 mg3% DV
  73. 73Heated refrigerated pork egg rollsMeals, Entrees, and Side Dishes · 1 oz (28.4 g)0.44 mg2% DV
  74. 74Spanish rice mix, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (8.8 g)0.29 mg2% DV
  75. 75Rice-A-Roni chicken flavor, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (10.2 g)0.28 mg2% DV
  76. 76Low-fat frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes · 1 oz (28.4 g)0.27 mg2% DV
  77. 77Beef flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (9 g)0.25 mg1% DV
  78. 78Rice pilaf flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (9.6 g)0.23 mg1% DV
  79. 79Frozen turkey, stuffing, potatoes, veggies, microwavedMeals, Entrees, and Side Dishes · 1 oz (28.4 g)0.22 mg1% DV
  80. 80Breaded chicken tenders, frozen, preparedMeals, Entrees, and Side Dishes · 1 piece (21 g)0.18 mg1% DV

More rankings

Foods high in sodiumFoods high in potassiumFoods high in calciumFoods high in magnesiumFoods high in phosphorusFoods high in zincFoods high in copperFoods high in manganeseFoods high in seleniumFoods high in iodine

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.