Foods high in iron

Denny's top sirloin steak tops the list with 3.3 mg per 100 g. 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. 1Denny's top sirloin steakRestaurant Foods3.3 mg18% DV
  2. 2Sweet and sour pork, ChineseRestaurant Foods3.1 mg17% DV
  3. 3TGI Friday's classic sirloin steakRestaurant Foods2.9 mg16% DV
  4. 4Cracker Barrel grilled sirloin steakRestaurant Foods2.8 mg15% DV
  5. 5Latino beef empanadasRestaurant Foods2.7 mg15% DV
  6. 6Sirloin steakRestaurant Foods2.6 mg14% DV
  7. 7Chinese sweet and sour chickenRestaurant Foods2.1 mg12% DV
  8. 8Applebee's 9 oz house sirloin steakRestaurant Foods2.1 mg12% DV
  9. 9On the Border soft taco with ground beef, cheese, lettuceRestaurant Foods1.9 mg11% DV
  10. 10Mexican soft taco with ground beef, cheese, lettuceRestaurant Foods1.9 mg10% DV
  11. 11Restaurant, Latino, bunuelos (fried yeast bread)Restaurant Foods1.8 mg10% DV
  12. 12Black bean soupRestaurant Foods1.8 mg10% DV
  13. 13On The Border refried beansRestaurant Foods1.7 mg9% DV
  14. 14Mexican refried beansRestaurant Foods1.6 mg9% DV
  15. 15Rice and black beansRestaurant Foods1.6 mg9% DV
  16. 16Denny's golden fried shrimpRestaurant Foods1.5 mg9% DV
  17. 17Cracker Barrel country fried shrimpRestaurant Foods1.5 mg9% DV
  18. 18On The Border cheese quesadillaRestaurant Foods1.5 mg8% DV
  19. 19Cheese quesadilla, Mexican styleRestaurant Foods1.5 mg8% DV
  20. 20Applebee's chiliRestaurant Foods1.5 mg8% DV
  21. 21Chili with meat and beansRestaurant Foods1.5 mg8% DV
  22. 22Latino pupusas con frijolesRestaurant Foods1.5 mg8% DV
  23. 23Chinese assorted egg rollsRestaurant Foods1.4 mg8% DV
  24. 24Denny's star shaped chicken nuggetsRestaurant Foods1.3 mg7% DV
  25. 25Denny's spaghetti and meatballsRestaurant Foods1.3 mg7% DV
  26. 26Spaghetti and meatballsRestaurant Foods1.3 mg7% DV
  27. 27Chinese lemon chickenRestaurant Foods1.2 mg7% DV
  28. 28Rice and red beansRestaurant Foods1.2 mg7% DV
  29. 29On The Border Mexican riceRestaurant Foods1.2 mg7% DV
  30. 30Chinese General Tso's chickenRestaurant Foods1.2 mg6% DV
  31. 31Restaurant breaded fried shrimpRestaurant Foods1.2 mg6% DV
  32. 32Mexican Spanish riceRestaurant Foods1.1 mg6% DV
  33. 33Chinese beef and vegetablesRestaurant Foods1.1 mg6% DV
  34. 34Chinese sesame chickenRestaurant Foods1.1 mg6% DV
  35. 35Chinese vegetable lo mein, without meatRestaurant Foods1.1 mg6% DV
  36. 36ArepaRestaurant Foods1 mg6% DV
  37. 37Applebee's Double Crunch ShrimpRestaurant Foods1 mg6% DV
  38. 38Olive Garden spaghetti with meat sauceRestaurant Foods1 mg6% DV
  39. 39Applebee's french friesRestaurant Foods1 mg6% DV
  40. 40Latino pupusas del cerdoRestaurant Foods1 mg6% DV
  41. 41Olive Garden spaghetti with pomodoroRestaurant Foods0.98 mg5% DV
  42. 42TGI Friday's french friesRestaurant Foods0.98 mg5% DV
  43. 43Italian spaghetti with meat sauceRestaurant Foods0.97 mg5% DV
  44. 44Olive Garden cheese ravioli with marinaraRestaurant Foods0.96 mg5% DV
  45. 45Latino chicken and rice entreeRestaurant Foods0.95 mg5% DV
  46. 46Chinese orange chickenRestaurant Foods0.94 mg5% DV
  47. 47Restaurant french friesRestaurant Foods0.91 mg5% DV
  48. 48Applebee's chicken tendersRestaurant Foods0.9 mg5% DV
  49. 49Applebee's chicken tendersRestaurant Foods0.9 mg5% DV
  50. 50Spaghetti with pomodoro sauce, no meatRestaurant Foods0.9 mg5% DV
  51. 51Carrabba's spaghetti with meat sauceRestaurant Foods0.89 mg5% DV
  52. 52Pork tamaleRestaurant Foods0.87 mg5% DV
  53. 53Mexican restaurant cheese tamalesRestaurant Foods0.87 mg5% DV
  54. 54Applebee's Kraft Macaroni & CheeseRestaurant Foods0.84 mg5% DV
  55. 55Denny's mozzarella cheese sticksRestaurant Foods0.84 mg5% DV
  56. 56Cheese ravioli with marinara sauceRestaurant Foods0.82 mg5% DV
  57. 57Denny's macaroni and cheeseRestaurant Foods0.79 mg4% DV
  58. 58Italian restaurant lasagna with meatRestaurant Foods0.79 mg4% DV
  59. 59TGI Friday's chicken fingersRestaurant Foods0.79 mg4% DV
  60. 60Carrabba's chicken parmesanRestaurant Foods0.78 mg4% DV
  61. 61TGI Friday's chicken fingersRestaurant Foods0.77 mg4% DV
  62. 62Chinese kung pao chickenRestaurant Foods0.76 mg4% DV
  63. 63Restaurant chicken fingersRestaurant Foods0.76 mg4% DV
  64. 64Olive Garden lasagna classicoRestaurant Foods0.75 mg4% DV
  65. 65Carabba's lasagneRestaurant Foods0.74 mg4% DV
  66. 66Carrabba's spaghetti with pomodoroRestaurant Foods0.74 mg4% DV
  67. 67Denny's onion ringsRestaurant Foods0.74 mg4% DV
  68. 68Restaurant chicken tendersRestaurant Foods0.74 mg4% DV
  69. 69Cracker Barrel thick-cut onion ringsRestaurant Foods0.73 mg4% DV
  70. 70Denny's chicken stripsRestaurant Foods0.72 mg4% DV
  71. 71Denny's french friesRestaurant Foods0.72 mg4% DV
  72. 72Chinese shrimp and vegetablesRestaurant Foods0.72 mg4% DV
  73. 73Cracker Barrel farm raised catfishRestaurant Foods0.71 mg4% DV
  74. 74On The Border cheese enchiladaRestaurant Foods0.71 mg4% DV
  75. 75Onion ringsRestaurant Foods0.71 mg4% DV
  76. 76Cracker Barrel steak friesRestaurant Foods0.69 mg4% DV
  77. 77Restaurant mac and cheeseRestaurant Foods0.68 mg4% DV
  78. 78Chicken parmesan without pastaRestaurant Foods0.68 mg4% DV
  79. 79Tripe soupRestaurant Foods0.68 mg4% DV
  80. 80Applebee's crunchy onion ringsRestaurant Foods0.67 mg4% DV
  81. 81Chinese chicken chow meinRestaurant Foods0.67 mg4% DV
  82. 82Mexican restaurant cheese enchiladaRestaurant Foods0.66 mg4% DV
  83. 83Fried mozzarella sticksRestaurant Foods0.62 mg3% DV
  84. 84Cracker Barrel fried chicken tendersRestaurant Foods0.59 mg3% DV
  85. 85TGI Friday's fried mozzarellaRestaurant Foods0.59 mg3% DV
  86. 86Cracker Barrel fried chicken tendersRestaurant Foods0.58 mg3% DV
  87. 87Olive Garden chicken parmigianaRestaurant Foods0.58 mg3% DV
  88. 88Cracker Barrel mac and cheeseRestaurant Foods0.57 mg3% DV
  89. 89Denny's hash brownsRestaurant Foods0.56 mg3% DV
  90. 90Chinese chicken and vegetablesRestaurant Foods0.56 mg3% DV
  91. 91Restaurant hash brownsRestaurant Foods0.56 mg3% DV
  92. 92Latino pupusas con quesoRestaurant Foods0.56 mg3% DV
  93. 93Cracker Barrel macaroni n' cheese, kid's menuRestaurant Foods0.55 mg3% DV
  94. 94Latino corn tamaleRestaurant Foods0.53 mg3% DV
  95. 95TGI Friday's breaded shrimpRestaurant Foods0.53 mg3% DV
  96. 96TGI Friday's mac and cheeseRestaurant Foods0.53 mg3% DV
  97. 97Carrabba's cheese ravioli with marinaraRestaurant Foods0.52 mg3% DV
  98. 98Chinese fried rice without meatRestaurant Foods0.46 mg3% DV
  99. 99Applebee's mozzarella sticksRestaurant Foods0.43 mg2% DV
  100. 100Chinese vegetable chow meinRestaurant Foods0.42 mg2% 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.