Foods high in iron

On the Border soft taco with ground beef, cheese, lettuce tops the list with 6.3 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.

1. 1On the Border soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 2-3 tacos per serving (324 g)6.3 mg35% DV
2. 2Mexican soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 1 to 3 tacos per serving (281 g)5.2 mg29% DV
3. 3TGI Friday's classic sirloin steakRestaurant Foods · 1 serving (176 g)5.1 mg28% DV
4. 4Black bean soupRestaurant Foods · 1 cup (246 g)4.3 mg24% DV
5. 5Sirloin steakRestaurant Foods · 1 serving (166 g)4.3 mg24% DV
6. 6Cracker Barrel grilled sirloin steakRestaurant Foods · 1 steak (151 g)4.2 mg23% DV
7. 7Denny's top sirloin steakRestaurant Foods · 1 steak (107 g)3.5 mg19% DV
8. 8Applebee's 9 oz house sirloin steakRestaurant Foods · 1 serving (157 g)3.2 mg18% DV
9. 9Cheese quesadilla, Mexican styleRestaurant Foods · 1 serving serving size varied on diameter and count of quesadila (205 g)3.1 mg17% DV
10. 10On The Border cheese quesadillaRestaurant Foods · 1 serving 1 quesadilla (203 g)3.1 mg17% DV
11. 11Applebee's chiliRestaurant Foods · 1 serving (182 g)2.7 mg15% DV
12. 12Chili with meat and beansRestaurant Foods · 1 serving (182 g)2.7 mg15% DV
13. 13Carrabba's chicken parmesanRestaurant Foods · 1 serving (339 g)2.6 mg15% DV
14. 14Mexican restaurant cheese tamalesRestaurant Foods · 1 serving serving size varied from 1 to 3 tamales (302 g)2.6 mg15% DV
15. 15Latino beef empanadasRestaurant Foods · 1 piece (89 g)2.4 mg13% DV
16. 16Mexican refried beansRestaurant Foods · 1 cup (148 g)2.4 mg13% DV
17. 17Applebee's crunchy onion ringsRestaurant Foods · 1 serving (350 g)2.3 mg13% DV
18. 18Rice and black beansRestaurant Foods · 1 cup (146 g)2.3 mg13% DV
19. 19Cracker Barrel country fried shrimpRestaurant Foods · 1 serving (149 g)2.3 mg13% DV
20. 20On The Border refried beansRestaurant Foods · 1 cup (135 g)2.3 mg13% DV
21. 21Applebee's Double Crunch ShrimpRestaurant Foods · 1 serving (206 g)2.1 mg12% DV
22. 22Chicken parmesan without pastaRestaurant Foods · 1 serving (301 g)2 mg11% DV
23. 23Restaurant breaded fried shrimpRestaurant Foods · 1 serving (169 g)2 mg11% DV
24. 24Rice and red beansRestaurant Foods · 1 cup (157 g)1.9 mg11% DV
25. 25Denny's mozzarella cheese sticksRestaurant Foods · 1 serving (228 g)1.9 mg11% DV
26. 26Cracker Barrel thick-cut onion ringsRestaurant Foods · 1 serving (261 g)1.9 mg11% DV
27. 27Applebee's chicken tendersRestaurant Foods · 1 serving (209 g)1.9 mg10% DV
28. 28Latino pupusas con frijolesRestaurant Foods · 1 piece (126 g)1.8 mg10% DV
29. 29Onion ringsRestaurant Foods · 1 serving (259 g)1.8 mg10% DV
30. 30TGI Friday's french friesRestaurant Foods · 1 serving (184 g)1.8 mg10% DV
31. 31On The Border cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (250 g)1.8 mg10% DV
32. 32Olive Garden chicken parmigianaRestaurant Foods · 1 serving (304 g)1.8 mg10% DV
33. 33TGI Friday's chicken fingersRestaurant Foods · 1 serving (225 g)1.7 mg10% DV
34. 34Denny's spaghetti and meatballsRestaurant Foods · 1 cup (134 g)1.7 mg10% DV
35. 35Spaghetti and meatballsRestaurant Foods · 1 cup (134 g)1.7 mg10% DV
36. 36Applebee's french friesRestaurant Foods · 1 serving (164 g)1.7 mg9% DV
37. 37Mexican restaurant cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (244 g)1.6 mg9% DV
38. 38Restaurant french friesRestaurant Foods · 1 serving (170 g)1.5 mg9% DV
39. 39Denny's golden fried shrimpRestaurant Foods · 1 serving (100 g)1.5 mg9% DV
40. 40Fried mozzarella sticksRestaurant Foods · 1 serving (245 g)1.5 mg8% DV
41. 41Applebee's Kraft Macaroni & CheeseRestaurant Foods · 1 serving (180 g)1.5 mg8% DV
42. 42Restaurant chicken tendersRestaurant Foods · 1 serving (201 g)1.5 mg8% DV
43. 43Chinese vegetable lo mein, without meatRestaurant Foods · 1 cup (136 g)1.5 mg8% DV
44. 44Restaurant mac and cheeseRestaurant Foods · 1 serving (210 g)1.4 mg8% DV
45. 45Denny's macaroni and cheeseRestaurant Foods · 1 serving (180 g)1.4 mg8% DV
46. 46Cracker Barrel macaroni n' cheese, kid's menuRestaurant Foods · 1 serving (257 g)1.4 mg8% DV
47. 47Denny's chicken stripsRestaurant Foods · 1 serving (194 g)1.4 mg8% DV
48. 48Cracker Barrel steak friesRestaurant Foods · 1 serving (198 g)1.4 mg8% DV
49. 49Tripe soupRestaurant Foods · 1 cup (200 g)1.4 mg8% DV
50. 50On The Border Mexican riceRestaurant Foods · 1 cup (114 g)1.3 mg7% DV
51. 51Latino chicken and rice entreeRestaurant Foods · 1 cup (141 g)1.3 mg7% DV
52. 52Mexican Spanish riceRestaurant Foods · 1 cup (116 g)1.3 mg7% DV
53. 53Sweet and sour pork, ChineseRestaurant Foods · 3 pieces (41.8 g)1.3 mg7% DV
54. 54Cracker Barrel farm raised catfishRestaurant Foods · 1 serving (178 g)1.3 mg7% DV
55. 55Chinese assorted egg rollsRestaurant Foods · 1 piece (89 g)1.3 mg7% DV
56. 56TGI Friday's mac and cheeseRestaurant Foods · 1 serving (236 g)1.3 mg7% DV
57. 57TGI Friday's fried mozzarellaRestaurant Foods · 1 serving (212 g)1.3 mg7% DV
58. 58Restaurant, Latino, bunuelos (fried yeast bread)Restaurant Foods · 1 piece (70 g)1.2 mg7% DV
59. 59Applebee's mozzarella sticksRestaurant Foods · 1 serving (289 g)1.2 mg7% DV
60. 60Pork tamaleRestaurant Foods · 1 piece (142 g)1.2 mg7% DV
61. 61Latino pupusas del cerdoRestaurant Foods · 1 piece (122 g)1.2 mg7% DV
62. 62Denny's onion ringsRestaurant Foods · 1 serving (166 g)1.2 mg7% DV
63. 63Denny's french friesRestaurant Foods · 1 serving (165 g)1.2 mg7% DV
64. 64Chinese sweet and sour chickenRestaurant Foods · 3 pieces (55 g)1.2 mg6% DV
65. 65TGI Friday's chicken fingersRestaurant Foods · 1 serving (141 g)1.1 mg6% DV
66. 66Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (175 g)1 mg6% DV
67. 67ArepaRestaurant Foods · 1 piece (98 g)1 mg6% DV
68. 68Cracker Barrel mac and cheeseRestaurant Foods · 1 serving (175 g)1.0 mg6% DV
69. 69TGI Friday's breaded shrimpRestaurant Foods · 1 serving (175 g)0.93 mg5% DV
70. 70Denny's star shaped chicken nuggetsRestaurant Foods · 1 serving 4 pieces in serving (67 g)0.9 mg5% DV
71. 71Applebee's chicken tendersRestaurant Foods · 1 serving (3 pieces) (99 g)0.89 mg5% DV
72. 72Chinese lemon chickenRestaurant Foods · 3 pieces (73 g)0.89 mg5% DV
73. 73Latino corn tamaleRestaurant Foods · 1 piece (166 g)0.88 mg5% DV
74. 74Applebee's hand battered fishRestaurant Foods · 1 serving (250 g)0.88 mg5% DV
75. 75Restaurant chicken fingersRestaurant Foods · 1 serving (114 g)0.87 mg5% DV
76. 76Restaurant battered fried fish filletRestaurant Foods · 1 serving (226 g)0.86 mg5% DV
77. 77Chinese chicken and vegetablesRestaurant Foods · 1 cup (153 g)0.86 mg5% DV
78. 78Denny's fried battered fish filletRestaurant Foods · 1 serving (201 g)0.82 mg5% DV
79. 79Chinese vegetable chow meinRestaurant Foods · 1 cup (195 g)0.82 mg5% DV
80. 80Denny's hash brownsRestaurant Foods · 1 serving (124 g)0.69 mg4% DV
81. 81Restaurant hash brownsRestaurant Foods · 1 serving (124 g)0.69 mg4% DV
82. 82Latino pupusas con quesoRestaurant Foods · 1 piece (117 g)0.66 mg4% DV
83. 83Arroz con lecheRestaurant Foods · 1 serving (283 g)0.65 mg4% DV
84. 84Chinese General Tso's chickenRestaurant Foods · 3 pieces (53 g)0.61 mg3% DV
85. 85Chinese fried rice without meatRestaurant Foods · 1 cup (133 g)0.61 mg3% DV
86. 86Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (103 g)0.6 mg3% DV
87. 87Chinese orange chickenRestaurant Foods · 3 pieces (63 g)0.59 mg3% DV
88. 88Cracker Barrel coleslawRestaurant Foods · 1 serving (167 g)0.48 mg3% DV
89. 89Rice and pigeonpeasRestaurant Foods · 1 cup (115 g)0.33 mg2% DV
90. 90ColeslawRestaurant Foods · 1 serving (108 g)0.32 mg2% DV
91. 91Denny's coleslawRestaurant Foods · 1 serving (91 g)0.31 mg2% DV
92. 92Applebee's coleslawRestaurant Foods · 1 serving (76 g)0.2 mg1% 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.