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Nutrient Rankings/Iron

🩸 Restaurant Foods — 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
31Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans)
Restaurant Foods
1.227%
32ON THE BORDER, Mexican rice
Restaurant Foods
1.187%
33Restaurant, Chinese, general tso's chicken
Restaurant Foods
1.166%
34Restaurant, family style, shrimp, breaded and fried
Restaurant Foods
1.166%
35Restaurant, Mexican, spanish rice
Restaurant Foods
1.156%
36Restaurant, Chinese, beef and vegetables
Restaurant Foods
1.116%
37Restaurant, Chinese, sesame chicken
Restaurant Foods
1.096%
38Restaurant, Chinese, vegetable lo mein, without meat
Restaurant Foods
1.076%
39Restaurant, Latino, arepa (unleavened cornmeal bread)
Restaurant Foods
1.046%
40OLIVE GARDEN, spaghetti with meat sauce
Restaurant Foods
1.036%
41APPLEBEE'S, Double Crunch Shrimp
Restaurant Foods
1.036%
42Restaurant, Latino, pupusas del cerdo (pupusas, pork)
Restaurant Foods
1.016%
43APPLEBEE'S, french fries
Restaurant Foods
1.016%
44OLIVE GARDEN, spaghetti with pomodoro sauce
Restaurant Foods
0.985%
45T.G.I. FRIDAY'S, french fries
Restaurant Foods
0.985%
46Restaurant, Italian, spaghetti with meat sauce
Restaurant Foods
0.975%
47OLIVE GARDEN, cheese ravioli with marinara sauce
Restaurant Foods
0.965%
48Restaurant, Latino, chicken and rice, entree, prepared
Restaurant Foods
0.955%
49Restaurant, Chinese, orange chicken
Restaurant Foods
0.945%
50Restaurant, family style, french fries
Restaurant Foods
0.915%
51APPLEBEE'S, chicken tenders, from kids' menu
Restaurant Foods
0.95%
52Restaurant, Italian, spaghetti with pomodoro sauce (no meat)
Restaurant Foods
0.95%
53APPLEBEE'S, chicken tenders platter
Restaurant Foods
0.95%
54CARRABBA'S ITALIAN GRILL, spaghetti with meat sauce
Restaurant Foods
0.895%
55Restaurant, Latino, tamale, pork
Restaurant Foods
0.875%
56Restaurant, Latino, tamale, pork
Restaurant Foods
0.875%
57Restaurant, Mexican, cheese tamales
Restaurant Foods
0.875%
58APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu
Restaurant Foods
0.845%
59DENNY'S, mozzarella cheese sticks
Restaurant Foods
0.845%
60Restaurant, Italian, cheese ravioli with marinara sauce
Restaurant Foods
0.825%

31–60 of 114 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.

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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