Amount of Iron in Steak

Welcome to the nutritional iron content in 17 different types of steak, ranging from 3.66 mg to 1.64 mg per 100g. The basic type of steak is Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw, where the amount of iron in 100g is 1.64 mg. 1.64 mg of iron per 100g, from Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw corresponds to 12% of the iron RDA. For a typical serving size of 3.000 oz (or 85.00 g) the amount of Iron is 1.39 mg. This corresponds to an RDA percentage of 10%.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top ten steak products high in iron

Below is a summary list for the top ten steak items ranked by the amount or level of iron in 100g.

1. Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled : 3.66mg (26%RDA)
2. Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, select, cooked, broiled : 3.66mg (26%RDA)
3. Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, cooked, grilled : 3.65mg (26%RDA)
4. Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled : 3.57mg (26%RDA)
5. Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled : 3.57mg (26%RDA)
6. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled : 3.38mg (24%RDA)
7. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled : 3.35mg (24%RDA)
8. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled : 3.33mg (24%RDA)
9. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled : 3.32mg (24%RDA)
10. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled : 3.24mg (23%RDA)

Following on from the ten top steak items or products containing iron we have a more comprehensive break down of Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw, and the highest item containing iron which is Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 17 types of steak.

At the bottom of the page is the full list for the 17 different types of steak based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in steak.

Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Beef Products.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 228.00 kcal (11% RDA), the amount of Protein is 20.00 g (36% RDA), the amount of Total Fat is 15.83 g (24% 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 RDA chart below as percentages of the recommended daily allowance along with the iron levels in steak.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw has a nutritional value score of 14.00 out of 100.Comparing the iron content and the nutritional density in 100g for Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Amount of iron per 100 Calories

100 calories of beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 3.000 oz (or 85.00 g)

For the food Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw the typical serving size is 3.000 oz (or 85.00 g) which contains 1.39 mg of Iron. The iron percentage of the recommended daily value for this serving is 10 %.

To give 100% of the RDA, 10.0 servings of the typical serving size 3.000 oz (or 85.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 193.8 kcal, the Protein content is 17 g, the Total Fat content is 13.46 g and the Carbohydrate content is 0 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 3.000 oz or 85.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 72.6 (kcal).The total calories from carbohydrate is 0.0 (kcal).

Milligrams of iron in steak (per 100g)

This list of 17 types of steak, is brought to you by www.dietandfitnesstoday.com and ranges from Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled through to Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in steak.

The list below gives the total iron content in the 17 items from the general description 'steak' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 17 food items shown in the iron chart. This gives 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 corresponding nutritional value for steak based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart.

The corresponding Calories for steak ranked by the amount of iron per 100g is shown below in the steak calories chart.

Effect of Preparation and Storage on iron

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 food items which are raw is 6 items. The highest amount of iron from the 6 raw items is in Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, raw where the content is 1.77 mg per 100g. The number of food items which are cooked are 11 items. The highest amount of iron from the 11 cooked items is in Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled where the amount is 3.66 mg per 100g. Comparing raw and cooked steak shows that cooking can change the levels of iron by 1.89 mg in a 100g serving.

Average Content for steak

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of steak, based on the list below of 17 different items under the general description of steak, is 2.83 mg of iron. This average value corresponds to 20.21 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 219.53 kcal, the average amount of Protein is 24.09 g, the average amount of Total Fat is 12.94 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled which in 100g contains 3.32 mg of Iron. This corresponds to 24 % of the recommended daily allowance. For this serving the amount of Energy is 281.00 kcal, the amount of Protein is 25.18 g, the amount of Total Fat is 19.22 g and the amount of Carbohydrate is 0.00 g.

Highest iron Content per 100g

Using the list below for the 17 different steak nutrition entries in our database, the highest amount of iron is found in Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled which contains 3.66 mg of iron per 100g. The associated percentage of RDA is 26 %. For this 100g serving the Energy content is 198.00 kcal, the Protein content is 25.98 g, the Total Fat content is 9.61 g, the Carbohydrate content is 0.00 g.

The lowest amount of iron in 100g is in Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw which contains 1.64 mg. This gives as percentage of the recommended daily allowance 12 % of the RDA. For this 100g serving the amount of Energy is 223.00 kcal, the amount of Protein is 20.11 g, the amount of Total Fat is 15.18 g, the amount of Carbohydrate is 0.00 g.

The difference between the highest and lowest values gives a iron range of 2.02 mg per 100g. The range for the other nutrients are as follows; 25 kcal for Energy, 5.87 g for Protein, 5.57 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw contains 1.64 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. 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, short loin, t-bone steak, separable lean only, trimmed to 0" fat, select, cooked, broiled which contains 3.11 mg in 3.000 oz (or 85.00 g). The percentage of the recommended daily value for this serving is 22 %. For this serving the Energy content is 150.45 kcal, the Protein content is 22.1 g, the Total Fat content is 6.26 g and the Carbohydrate content is 0 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of iron rich foods.

Steak List, iron Content per 100g 1. Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Beef Products   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   3.66 mg (26%) 198.00 kcal (10%) 0.00 g (0%) 9.61 g (15%) 25.98 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    3.11 mg (22%) 168.3 kcal (8%) 0 g (0%) 8.17 g (13%) 22.08 g (39%)   Other serving sizes 1.000 serving (or 85.00g):   3.11 mg (22%) 168.3 kcal (8%) 0 g (0%) 8.17 g (13%) 22.08 g (39%)   Other serving sizes 1.000 piece, cooked and excluding refuse (or 271.00g):   9.92 mg (71%) 536.58 kcal (27%) 0 g (0%) 26.04 g (40%) 70.41 g (126%) 2. Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, select, cooked, broiled - Iron   Nutritional Value : 15.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.66 mg (26%) 177.00 kcal (9%) 0.00 g (0%) 7.36 g (11%) 26.00 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    3.11 mg (22%) 150.45 kcal (8%) 0 g (0%) 6.26 g (10%) 22.1 g (39%)   Other serving sizes 1.000 serving (or 85.00g):   3.11 mg (22%) 150.45 kcal (8%) 0 g (0%) 6.26 g (10%) 22.1 g (39%)   Other serving sizes 1.000 piece, cooked and excluding refuse (or 264.00g):   9.66 mg (69%) 467.28 kcal (23%) 0 g (0%) 19.43 g (30%) 68.64 g (123%) 3. Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, cooked, grilled - Iron   Nutritional Value : 15.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.65 mg (26%) 206.00 kcal (10%) 0.00 g (0%) 9.35 g (14%) 28.45 g (51%)   Typical Serving size of 3.000 oz (or 85.00g):    3.1 mg (22%) 175.1 kcal (9%) 0 g (0%) 7.95 g (12%) 24.18 g (43%)   Other serving sizes 1.000 steak (or 368.00g):   13.43 mg (96%) 758.08 kcal (38%) 0 g (0%) 34.41 g (53%) 104.7 g (187%) 4. Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled - Iron   Nutritional Value : 15.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.57 mg (26%) 217.00 kcal (11%) 0.00 g (0%) 11.05 g (17%) 27.48 g (49%)   Typical Serving size of 3.000 oz (or 85.00g):    3.03 mg (22%) 184.45 kcal (9%) 0 g (0%) 9.39 g (14%) 23.36 g (42%)   Other serving sizes 1.000 steak (or 360.00g):   12.85 mg (92%) 781.2 kcal (39%) 0 g (0%) 39.78 g (61%) 98.93 g (177%) 5. Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled - Iron   Nutritional Value : 15.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.57 mg (26%) 212.00 kcal (11%) 0.00 g (0%) 10.37 g (16%) 27.86 g (50%)   Typical Serving size of 3.000 oz (or 85.00g):    3.03 mg (22%) 180.2 kcal (9%) 0 g (0%) 8.81 g (14%) 23.68 g (42%)   Other serving sizes 1.000 steak (or 363.00g):   12.96 mg (93%) 769.56 kcal (38%) 0 g (0%) 37.64 g (58%) 101.13 g (181%) 6. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.38 mg (24%) 230.00 kcal (12%) 0.00 g (0%) 14.00 g (22%) 24.38 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    2.87 mg (21%) 195.5 kcal (10%) 0 g (0%) 11.9 g (18%) 20.72 g (37%)   Other serving sizes 1.000 lb (or 453.60g):   15.33 mg (110%) 1043.28 kcal (52%) 0 g (0%) 63.5 g (98%) 110.59 g (197%) 7. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.35 mg (24%) 247.00 kcal (12%) 0.00 g (0%) 15.93 g (25%) 24.18 g (43%)   Typical Serving size of 3.000 oz (or 85.00g):    2.85 mg (20%) 209.95 kcal (10%) 0 g (0%) 13.54 g (21%) 20.55 g (37%)   Other serving sizes 1.000 lb (or 453.60g):   15.2 mg (109%) 1120.39 kcal (56%) 0 g (0%) 72.26 g (111%) 109.68 g (196%) 8. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.33 mg (24%) 258.00 kcal (13%) 0.00 g (0%) 17.26 g (27%) 24.05 g (43%)   Typical Serving size of 3.000 oz (or 85.00g):    2.83 mg (20%) 219.3 kcal (11%) 0 g (0%) 14.67 g (23%) 20.44 g (37%)   Other serving sizes 1.000 lb (or 453.60g):   15.1 mg (108%) 1170.29 kcal (59%) 0 g (0%) 78.29 g (120%) 109.09 g (195%) 9. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled - Iron   Nutritional Value : 14.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.32 mg (24%) 281.00 kcal (14%) 0.00 g (0%) 19.22 g (30%) 25.18 g (45%)   Typical Serving size of 3.000 oz (or 85.00g):    2.82 mg (20%) 238.85 kcal (12%) 0 g (0%) 16.34 g (25%) 21.4 g (38%)   Other serving sizes 1.000 steak (or 368.00g):   12.22 mg (87%) 1034.08 kcal (52%) 0 g (0%) 70.73 g (109%) 92.66 g (165%) 10. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled - Iron   Nutritional Value : 14.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.24 mg (23%) 289.00 kcal (14%) 0.00 g (0%) 20.36 g (31%) 24.60 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    2.75 mg (20%) 245.65 kcal (12%) 0 g (0%) 17.31 g (27%) 20.91 g (37%)   Other serving sizes 1.000 steak (or 363.00g):   11.76 mg (84%) 1049.07 kcal (52%) 0 g (0%) 73.91 g (114%) 89.3 g (159%) 11. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled - Iron   Nutritional Value : 14.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.24 mg (23%) 294.00 kcal (15%) 0.00 g (0%) 21.13 g (33%) 24.21 g (43%)   Typical Serving size of 3.000 oz (or 85.00g):    2.75 mg (20%) 249.9 kcal (12%) 0 g (0%) 17.96 g (28%) 20.58 g (37%)   Other serving sizes 1.000 steak (or 360.00g):   11.66 mg (83%) 1058.4 kcal (53%) 0 g (0%) 76.07 g (117%) 87.16 g (156%) 12. Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, raw - Iron   Nutritional Value : 15.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.77 mg (13%) 144.00 kcal (7%) 0.00 g (0%) 5.34 g (8%) 22.41 g (40%)   Typical Serving size of 3.000 oz (or 85.00g):    1.5 mg (11%) 122.4 kcal (6%) 0 g (0%) 4.54 g (7%) 19.05 g (34%)   Other serving sizes 1.000 steak (or 458.00g):   8.11 mg (58%) 659.52 kcal (33%) 0 g (0%) 24.46 g (38%) 102.64 g (183%) 13. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, raw - Iron   Nutritional Value : 14.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.73 mg (12%) 215.00 kcal (11%) 0.00 g (0%) 14.19 g (22%) 20.28 g (36%)   Typical Serving size of 3.000 oz (or 85.00g):    1.47 mg (11%) 182.75 kcal (9%) 0 g (0%) 12.06 g (19%) 17.24 g (31%)   Other serving sizes 1.000 steak (or 458.00g):   7.92 mg (57%) 984.7 kcal (49%) 0 g (0%) 64.99 g (100%) 92.88 g (166%) 14. Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, raw - Iron   Nutritional Value : 15.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.66 mg (12%) 153.00 kcal (8%) 0.00 g (0%) 6.50 g (10%) 22.22 g (40%)   Typical Serving size of 3.000 oz (or 85.00g):    1.41 mg (10%) 130.05 kcal (7%) 0 g (0%) 5.53 g (9%) 18.89 g (34%)   Other serving sizes 1.000 steak (or 460.00g):   7.64 mg (55%) 703.8 kcal (35%) 0 g (0%) 29.9 g (46%) 102.21 g (183%) 15. Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, raw - Iron   Nutritional Value : 14.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.65 mg (12%) 160.00 kcal (8%) 0.00 g (0%) 7.27 g (11%) 22.10 g (39%)   Typical Serving size of 3.000 oz (or 85.00g):    1.4 mg (10%) 136 kcal (7%) 0 g (0%) 6.18 g (10%) 18.79 g (34%)   Other serving sizes 1.000 steak (or 461.00g):   7.61 mg (54%) 737.6 kcal (37%) 0 g (0%) 33.51 g (52%) 101.88 g (182%) 16. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw - Iron   Nutritional Value : 14.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.64 mg (12%) 228.00 kcal (11%) 0.00 g (0%) 15.83 g (24%) 20.00 g (36%)   Typical Serving size of 3.000 oz (or 85.00g):    1.39 mg (10%) 193.8 kcal (10%) 0 g (0%) 13.46 g (21%) 17 g (30%)   Other serving sizes 1.000 steak (or 461.00g):   7.56 mg (54%) 1051.08 kcal (53%) 0 g (0%) 72.98 g (112%) 92.2 g (165%) 17. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw - Iron   Nutritional Value : 14.00 / 100     food group - Beef Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.64 mg (12%) 223.00 kcal (11%) 0.00 g (0%) 15.18 g (23%) 20.11 g (36%)   Typical Serving size of 3.000 oz (or 85.00g):    1.39 mg (10%) 189.55 kcal (9%) 0 g (0%) 12.9 g (20%) 17.09 g (31%)

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