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A food nutrition database built on USDA FoodData Central. Search calories, protein, vitamins and minerals per 100g, compare foods side by side, and explore nutrient rankings.

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Nutrient Rankings/Iron

🩸 Meals, Entrees, and Side Dishes — Highest Iron(per 100g)

Carries oxygen in red blood cells. Critical for preventing anemia. FDA Daily Value: 18mg.

AllPork ProductsVegetables and Vegetable ProductsNut and Seed ProductsBeef ProductsBeveragesFinfish and Shellfish ProductsLegumes and Legume ProductsLamb, Veal, and Game ProductsBaked ProductsSweetsCereal Grains and PastaFast FoodsMeals, Entrees, and Side DishesSnacksRestaurant FoodsDairy and Egg ProductsSpices and HerbsBaby FoodsFats and OilsPoultry ProductsSoups, Sauces, and GraviesSausages and Luncheon MeatsBreakfast CerealsFruits and Fruit Juices
#FoodCategoryIron(mg)% DV
31Turnover, cheese-filled, tomato-based sauce, frozen, unprepared
Meals, Entrees, and Side Dishes
1.8510%
32Sausage, egg and cheese breakfast biscuit
Meals, Entrees, and Side Dishes
1.8510%
33JIMMY DEAN, Sausage, Egg, and Cheese Breakfast Biscuit, frozen, unprepared
Meals, Entrees, and Side Dishes
1.8410%
34Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared
Meals, Entrees, and Side Dishes
1.8110%
35Pizza rolls, frozen, unprepared
Meals, Entrees, and Side Dishes
1.810%
36Egg rolls, chicken, refrigerated, heated
Meals, Entrees, and Side Dishes
1.699%
37Egg rolls, pork, refrigerated, heated
Meals, Entrees, and Side Dishes
1.559%
38Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased
Meals, Entrees, and Side Dishes
1.58%
39Rice mix, white and wild, flavored, unprepared
Meals, Entrees, and Side Dishes
1.458%
40Chicken, nuggets, white meat, precooked, frozen, not reheated
Meals, Entrees, and Side Dishes
1.438%
41Chili con carne with beans, canned entree
Meals, Entrees, and Side Dishes
1.347%
42Beef macaroni with tomato sauce, frozen entree, reduced fat
Meals, Entrees, and Side Dishes
1.37%
43Lasagna, cheese, frozen, prepared
Meals, Entrees, and Side Dishes
1.277%
44Dumpling, potato- or cheese-filled, frozen
Meals, Entrees, and Side Dishes
1.267%
45Chicken, thighs, frozen, breaded, reheated
Meals, Entrees, and Side Dishes
1.267%
46Spaghetti with meat sauce, frozen entree
Meals, Entrees, and Side Dishes
1.257%
47Beef Pot Pie, frozen entree, prepared
Meals, Entrees, and Side Dishes
1.257%
48Pulled pork in barbecue sauce
Meals, Entrees, and Side Dishes
1.247%
49Macaroni and cheese, box mix with cheese sauce, prepared
Meals, Entrees, and Side Dishes
1.177%
50Chili with beans, microwavable bowls
Meals, Entrees, and Side Dishes
1.136%
51Ravioli, meat-filled, with tomato sauce or meat sauce, canned
Meals, Entrees, and Side Dishes
1.096%
52Spaghetti, with meatballs in tomato sauce, canned
Meals, Entrees, and Side Dishes
1.036%
53Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)
Meals, Entrees, and Side Dishes
1.026%
54HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared
Meals, Entrees, and Side Dishes
1.026%
55Turkey Pot Pie, frozen entree
Meals, Entrees, and Side Dishes
16%
56Beef, corned beef hash, with potato, canned
Meals, Entrees, and Side Dishes
16%
57Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix
Meals, Entrees, and Side Dishes
0.996%
58BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared
Meals, Entrees, and Side Dishes
0.985%
59Lasagna with meat & sauce, low-fat, frozen entree
Meals, Entrees, and Side Dishes
0.975%
60Rice and vermicelli mix, chicken flavor, prepared with 80% margarine
Meals, Entrees, and Side Dishes
0.955%

31–60 of 81 foods

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Other Nutrient Rankings

🥩 Protein🦴 Calcium🍊 Vitamin C🌾 Dietary Fiber⚡ Potassium👁️ Vitamin A💪 Magnesium☀️ Vitamin D🔋 Thiamine (B1)🟡 Riboflavin (B2)🔥 Energy🧈 Fat🍚 Carbohydrates🧂 Sodium🦪 Zinc🫀 Cholesterol🌻 Vitamin E🥬 Vitamin K🥩 Vitamin B12
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Related Products & Books

Iron Bisglycinate Supplement

Supplement

Highly bioavailable, gentle on the stomach. Ideal for treating or preventing iron-deficiency anemia.

Shop on Amazon

Iron-Rich Foods Guide

Nutrition

Evidence-based guide to boosting iron intake through heme and non-heme food sources and smart meal combinations.

View on Amazon

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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov