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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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Data source: USDA FoodData Central (Public Domain) © 2026 NutriDB

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
91OLIVE GARDEN, chicken parmigiana without pasta
Restaurant Foods
0.583%
92CRACKER BARREL, chicken tenderloin platter, fried, from kid's menu
Restaurant Foods
0.583%
93CRACKER BARREL, macaroni n' cheese
Restaurant Foods
0.573%
94Restaurant, family style, hash browns
Restaurant Foods
0.563%
95DENNY'S, hash browns
Restaurant Foods
0.563%
96Restaurant, Latino, pupusas con queso (pupusas, cheese)
Restaurant Foods
0.563%
97Restaurant, Chinese, chicken and vegetables
Restaurant Foods
0.563%
98CRACKER BARREL, macaroni n' cheese plate, from kid's menu
Restaurant Foods
0.553%
99T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu
Restaurant Foods
0.533%
100Restaurant, Latino, tamale, corn
Restaurant Foods
0.533%
101T.G.I. FRIDAY'S, FRIDAY'S Shrimp, breaded
Restaurant Foods
0.533%
102CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce
Restaurant Foods
0.523%
103Restaurant, Chinese, fried rice, without meat
Restaurant Foods
0.463%
104APPLEBEE'S, mozzarella sticks
Restaurant Foods
0.432%
105Restaurant, Chinese, vegetable chow mein, without meat or noodles
Restaurant Foods
0.422%
106DENNY'S, fish fillet, battered or breaded, fried
Restaurant Foods
0.412%
107Restaurant, family style, fish fillet, battered or breaded, fried
Restaurant Foods
0.382%
108APPLEBEE'S, fish, hand battered
Restaurant Foods
0.352%
109DENNY'S, coleslaw
Restaurant Foods
0.342%
110Restaurant, family style, coleslaw
Restaurant Foods
0.32%
111Restaurant, Latino, Arroz con grandules (rice and pigeonpeas)
Restaurant Foods
0.292%
112CRACKER BARREL, coleslaw
Restaurant Foods
0.292%
113APPLEBEE'S, coleslaw
Restaurant Foods
0.261%
114Restaurant, Latino, arroz con leche (rice pudding)
Restaurant Foods
0.231%

91–114 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