Foods high in iron

Outside skirt steak, select, grilled tops the list with 4.6 mg per serving. The Daily Value for iron is 18 mg. Ranked from 12,668 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Outside skirt steak, select, grilledBeef Products · 3 oz (85 g)4.6 mg26% DV
  2. 2Skirt steak, outside, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)4.5 mg25% DV
  3. 3Outside skirt steak, lean, grilledBeef Products · 3 oz (85 g)4.4 mg25% DV
  4. 4Skirt steak, outside, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)4.3 mg24% DV
  5. 5Outside skirt steak, choice, grilledBeef Products · 3 oz (85 g)4.3 mg24% DV
  6. 6Skirt steak, outside, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)4.2 mg23% DV
  7. 7Tenderloin steak, lean, grilledBeef Products · 3 oz (85 g)3.5 mg19% DV
  8. 8Beef shank crosscuts, lean, simmeredBeef Products · 3 oz (85 g)3.3 mg18% DV
  9. 9Outside skirt steak, lean, rawBeef Products · 3 oz (85 g)3.2 mg18% DV
  10. 10Clod steak, lean, braisedBeef Products · 3 oz (85 g)3.2 mg18% DV
  11. 11Beef shoulder pot roast, boneless, lean, braisedBeef Products · 3 oz (85 g)3.2 mg18% DV
  12. 12Beef shoulder pot roast, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)3.1 mg17% DV
  13. 13Chuck blade roast, lean, braisedBeef Products · 3 oz (85 g)3.1 mg17% DV
  14. 14T-bone steak, lean, broiledBeef Products · 3 oz (85 g)3.1 mg17% DV
  15. 15Beef t-bone steak, lean, broiledBeef Products · 3 oz (85 g)3.1 mg17% DV
  16. 16Beef t-bone steak, bone-in, lean, grilledBeef Products · 3 oz (85 g)3.1 mg17% DV
  17. 17Tri-tip steak, all grades, broiledBeef Products · 3 oz (85 g)3.1 mg17% DV
  18. 18Outside skirt steak, boneless, rawBeef Products · 3 oz (85 g)3.1 mg17% DV
  19. 19Outside skirt steak, all grades, rawBeef Products · 3 oz (85 g)3.1 mg17% DV
  20. 20Beef shoulder pot roast, boneless, lean, braisedBeef Products · 3 oz (85 g)3.1 mg17% DV
  21. 21Tenderloin steak, lean, grilledBeef Products · 3 oz (85 g)3.1 mg17% DV
  22. 22T-bone steak, bone-in, lean, grilledBeef Products · 3 oz (85 g)3 mg17% DV
  23. 23Ribeye filet, lean, select, grilledBeef Products · 3 oz (85 g)3 mg17% DV
  24. 24Beef mock tender steak, boneless, lean, braisedBeef Products · 3 oz (85 g)3 mg17% DV
  25. 25Outside skirt steak, choice, rawBeef Products · 3 oz (85 g)3 mg17% DV
  26. 26Choice bone-in T-bone steak, lean, grilledBeef Products · 3 oz (85 g)3 mg17% DV
  27. 27Beef shoulder pot roast, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)3 mg17% DV
  28. 28Grilled beef top loin, boneless, lean/fat, selectBeef Products · 3 oz (85 g)3 mg17% DV
  29. 29Beef flank steak, lean, braisedBeef Products · 3 oz (85 g)2.9 mg16% DV
  30. 30Top loin steak, boneless, lean, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
  31. 31Roasted beef ribeye, boneless, lean, selectBeef Products · 3 oz (85 g)2.9 mg16% DV
  32. 32Porterhouse steak, lean, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
  33. 33Top loin petite roast, lean/fat, select, roastedBeef Products · 3 oz (85 g)2.9 mg16% DV
  34. 34Boneless beef mock tender steak, lean, braisedBeef Products · 3 oz (85 g)2.9 mg16% DV
  35. 35Skirt steak, outside, boneless, lean and fat, rawBeef Products · 3 oz (85 g)2.9 mg16% DV
  36. 36Choice beef top sirloin steak, pan-friedBeef Products · 3 oz (85 g)2.9 mg16% DV
  37. 37Top loin steak, lean and fat, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
  38. 38Beef top round, lean, choice, pan-friedBeef Products · 3 oz (85 g)2.9 mg16% DV
  39. 39Boneless beef mock tender steak, braisedBeef Products · 3 oz (85 g)2.9 mg16% DV
  40. 40Beef top loin steak, boneless, lean, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
  41. 41Beef t-bone steak, lean and fat, broiledBeef Products · 3 oz (85 g)2.9 mg16% DV
  42. 42Denver steak, lean, select, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
  43. 43Top loin steak, lean and fat, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
  44. 44Beef short ribs, lean, braisedBeef Products · 3 oz (85 g)2.9 mg16% DV
  45. 45Beef shoulder pot roast, boneless, lean, braisedBeef Products · 3 oz (85 g)2.9 mg16% DV
  46. 46Outside skirt steak, boneless, rawBeef Products · 3 oz (85 g)2.8 mg16% DV
  47. 47Beef t-bone steak, lean and fat, broiledBeef Products · 3 oz (85 g)2.8 mg16% DV
  48. 48Beef flank steak, lean and fat, braisedBeef Products · 3 oz (85 g)2.8 mg16% DV
  49. 49Beef t-bone steak, lean and fat, broiledBeef Products · 3 oz (85 g)2.8 mg16% DV
  50. 50Boneless beef mock tender steak, lean, braisedBeef Products · 3 oz (85 g)2.8 mg16% DV
  51. 51Denver steak, lean, choice, grilledBeef Products · 3 oz (85 g)2.8 mg16% DV
  52. 52Tenderloin steak, lean and fat, grilledBeef Products · 3 oz (85 g)2.8 mg16% DV
  53. 53Top round roast, lean, braisedBeef Products · 3 oz (85 g)2.8 mg16% DV
  54. 54Top round roast, lean, braisedBeef Products · 3 oz (85 g)2.8 mg16% DV
  55. 55T-bone steak, select, grilledBeef Products · 3 oz (85 g)2.8 mg16% DV
  56. 56Denver steak, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)2.8 mg16% DV
  57. 57Denver steak, lean, grilledBeef Products · 3 oz (85 g)2.8 mg16% DV
  58. 58Grilled beef top loin, boneless, lean/fat, 1/8" fatBeef Products · 3 oz (85 g)2.8 mg16% DV
  59. 59Top loin petite roast, lean/fat, roastedBeef Products · 3 oz (85 g)2.8 mg16% DV
  60. 60Boneless beef mock tender steak, braisedBeef Products · 3 oz (85 g)2.8 mg16% DV
  61. 61Beef, ground, 97% lean meat / 3% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)2.8 mg16% DV
  62. 62Beef shoulder pot roast, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)2.8 mg16% DV
  63. 63Top loin petite roast, lean/fat, choice, roastedBeef Products · 3 oz (85 g)2.8 mg16% DV
  64. 64Denver steak, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  65. 65Beef top round steak, boneless, lean, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  66. 66Top round, lean and fat, braisedBeef Products · 3 oz (85 g)2.8 mg15% DV
  67. 67Top round, lean and fat, braisedBeef Products · 3 oz (85 g)2.8 mg15% DV
  68. 68Top round roast, lean and fat, braisedBeef Products · 3 oz (85 g)2.8 mg15% DV
  69. 69Boneless Denver steak, lean and fat, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  70. 70Boneless top round steak, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  71. 71Top round steak, lean, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  72. 72Boneless beef under blade steak, lean, braisedBeef Products · 3 oz (85 g)2.8 mg15% DV
  73. 73Tenderloin roast, lean, roastedBeef Products · 3 oz (85 g)2.8 mg15% DV
  74. 74Beef top loin steak, boneless, lean, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  75. 75Boneless top round steak, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  76. 76Top round steak, boneless, lean, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  77. 77Tenderloin roast, boneless, lean and fat, roastedBeef Products · 3 oz (85 g)2.8 mg15% DV
  78. 78Tenderloin steak, lean and fat, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  79. 79Top round steak, boneless, all grades, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  80. 80Porterhouse steak, lean, broiledBeef Products · 3 oz (85 g)2.8 mg15% DV
  81. 81Porterhouse steak, lean, broiledBeef Products · 3 oz (85 g)2.8 mg15% DV
  82. 82Beef porterhouse steak, lean, broiledBeef Products · 3 oz (85 g)2.8 mg15% DV
  83. 83Beef t-bone steak, lean and fat, 1/8" trim, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  84. 84Choice beef short loin t-bone steak, grilledBeef Products · 3 oz (85 g)2.8 mg15% DV
  85. 85Shoulder top and center steak, lean and fat, grilledBeef Products · 3 oz (85 g)2.7 mg15% DV
  86. 86Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)2.7 mg15% DV
  87. 87Beef top loin steak, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)2.7 mg15% DV
  88. 88Top sirloin cap steak, lean/fat, choice, grilledBeef Products · 3 oz (85 g)2.7 mg15% DV
  89. 89New Zealand beef flat, lean, braisedBeef Products · 3 oz (85 g)2.7 mg15% DV
  90. 90Top blade steak, lean, grilledBeef Products · 3 oz (85 g)2.7 mg15% DV
  91. 91Grilled beef top loin, boneless, lean/fat, choiceBeef Products · 3 oz (85 g)2.7 mg15% DV
  92. 92Tenderloin roast, lean, roastedBeef Products · 3 oz (85 g)2.7 mg15% DV
  93. 93Grilled beef ribeye cap, boneless, lean, selectBeef Products · 3 oz (85 g)2.7 mg15% DV
  94. 94Porterhouse steak, lean, grilledBeef Products · 3 oz (85 g)2.7 mg15% DV
  95. 95Boneless beef mock tender steak, braisedBeef Products · 3 oz (85 g)2.7 mg15% DV
  96. 96Chuck short ribs, boneless, select, braisedBeef Products · 3 oz (85 g)2.7 mg15% DV
  97. 97Beef under blade steak, boneless, lean, braisedBeef Products · 3 oz (85 g)2.7 mg15% DV
  98. 98Beef chuck blade roast, select, braisedBeef Products · 3 oz (85 g)2.7 mg15% DV
  99. 99Clod roast, lean, roastedBeef Products · 3 oz ( 1 serving ) (85 g)2.7 mg15% DV
  100. 100Chuck clod roast, choice, roastedBeef Products · 3 oz (85 g)2.7 mg15% DV

More rankings

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.