Iron Rich Beef and red meat

Welcome to the list of the top 80 beef and red meat highest in iron content. Where the amount of iron ranges from 44.55 mg to 3.30 mg per 100g. The top beef and red meat is Beef, variety meats and by-products, spleen, raw with the highest iron content, which in 100g contains 44.55 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Beef, variety meats and by-products, spleen, raw, which contains 44.55 mg of iron, the corresponding RDA iron percentage is 318 %, which is the highest item from the list of beef and red meat high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Beef, variety meats and by-products, spleen, raw has a nutritional value score of 19.00 out of 100.Comparing the iron content and the nutritional density in 100g for Beef, variety meats and by-products, spleen, raw; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of beef and red meat.

Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Beef, variety meats and by-products, spleen, raw, which is the top of the beef and red meat list for iron content in your diet, the amount of Energy is 105.00 kcal (5% RDA), the amount of Protein is 18.30 g (33% RDA), the amount of Total Fat is 3.00 g (5% RDA) and the amount of Carbohydrate is 0.00 g. The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Beef, variety meats and by-products, spleen, raw from the list of beef and red meat.

Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in beef and red meat for the top 20 beef and red meat. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Beef, variety meats and by-products, spleen, raw 44.55mg (318%RDA)
2. Beef, variety meats and by-products, spleen, cooked, braised 39.36mg (281%RDA)
3. Beef, New Zealand, imported, variety meats and by-products, liver, raw 8.44mg (60%RDA)
4. Beef, variety meats and by-products, lungs, raw 7.95mg (57%RDA)
5. Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled 7.17mg (51%RDA)
6. Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled 6.81mg (49%RDA)
7. Beef, variety meats and by-products, liver, cooked, braised 6.54mg (47%RDA)
8. Beef, variety meats and by-products, heart, cooked, simmered 6.38mg (46%RDA)
9. Beef, variety meats and by-products, liver, cooked, pan-fried 6.17mg (44%RDA)
10. Beef, variety meats and by-products, kidneys, cooked, simmered 5.80mg (41%RDA)
11. Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled 5.70mg (41%RDA)
12. Beef, variety meats and by-products, mechanically separated beef, raw 5.67mg (41%RDA)
13. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled 5.46mg (39%RDA)
14. Beef, variety meats and by-products, lungs, cooked, braised 5.40mg (39%RDA)
15. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled 5.33mg (38%RDA)
16. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 5.21mg (37%RDA)
17. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled 5.09mg (36%RDA)
18. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled 5.06mg (36%RDA)
19. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled 4.95mg (35%RDA)
20. Beef, variety meats and by-products, liver, raw 4.90mg (35%RDA)

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Beef, variety meats and by-products, spleen, cooked, braised which contains 33.46 mg in 3.000 oz (or 85.00 g). The percentage of the recommended daily value for this serving is 239 %. For this serving the Energy content is 123.25 kcal (6% RDA), the Protein content is 21.34 g (38% RDA), the Total Fat content is 3.57 g (5% RDA) and the Carbohydrate content is 0 g.

Milligrams of iron in beef and red meat (per 100g)

The list below gives the total iron content in the top 80 items from the general description 'beef and red meat' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 1. The highest amount of iron from the 1 frozen items is in USDA Commodity, beef patties with VPP, frozen, cooked where the iron content is 3.64 mg per 100g. The total food items which are raw is 16 items. The highest amount of iron from the 16 raw items is in Beef, variety meats and by-products, spleen, raw where the content is 44.55 mg per 100g. The number of food items which are cooked are 64 items. The highest amount of iron from the 64 cooked items is in Beef, variety meats and by-products, spleen, cooked, braised where the amount is 39.36 mg per 100g. Comparing raw and cooked beef and red meat shows that cooking can change the levels of iron by 5.19 mg in a 100g serving.

Nutritional Information Summary