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Nutrient Rankings/Iron

🩸 Beef Products — 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
🥇Beef, variety meats and by-products, spleen, raw
Beef Products
44.55248%
🥈Beef, variety meats and by-products, spleen, cooked, braised
Beef Products
39.36219%
🥉Beef, New Zealand, imported, variety meats and by-products, liver, raw
Beef Products
8.4447%
4Beef, variety meats and by-products, lungs, raw
Beef Products
7.9544%
5Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled
Beef Products
7.1740%
6Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled
Beef Products
6.8138%
7Beef, variety meats and by-products, liver, cooked, braised
Beef Products
6.5436%
8Beef, variety meats and by-products, heart, cooked, simmered
Beef Products
6.3835%
9Beef, variety meats and by-products, liver, cooked, pan-fried
Beef Products
6.1734%
10Beef, variety meats and by-products, kidneys, cooked, simmered
Beef Products
5.832%
11Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled
Beef Products
5.732%
12Beef, variety meats and by-products, mechanically separated beef, raw
Beef Products
5.6732%
13Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled
Beef Products
5.4630%
14Beef, variety meats and by-products, lungs, cooked, braised
Beef Products
5.430%
15Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Beef Products
5.3330%
16Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
5.2129%
17Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
5.0928%
18Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Beef Products
5.0628%
19Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Beef Products
4.9528%
20Beef, variety meats and by-products, liver, raw
Beef Products
4.927%
21Beef, variety meats and by-products, kidneys, raw
Beef Products
4.626%
22Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw
Beef Products
4.4425%
23Beef, New Zealand, imported, variety meats and by-products, heart, raw
Beef Products
4.3824%
24Beef, variety meats and by-products, heart, raw
Beef Products
4.3124%
25Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Beef Products
4.1223%
26Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered
Beef Products
3.8621%
27Beef, New Zealand, imported, variety meats and by-products, kidney, raw
Beef Products
3.8321%
28Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw
Beef Products
3.821%
29Beef, chuck, clod steak, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised
Beef Products
3.7921%
30Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised
Beef Products
3.7621%

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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