Foods high in iron

Boneless beef chuck eye ribs, lean, raw tops the list with 7.5 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.

1. 1Boneless beef chuck eye ribs, lean, rawBeef Products · 1 piece (325 g)7.5 mg42% DV
2. 2Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (331 g)7.4 mg41% DV
3. 3Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (340 g)7.1 mg39% DV
4. 4Beef chuck eye ribs, boneless, lean and fat, choice, rawBeef Products · 1 piece (325 g)7 mg39% DV
5. 5Boneless beef chuck eye ribs, rawBeef Products · 1 piece (331 g)7 mg39% DV
6. 6Beef chuck eye ribs, boneless, lean and fat, select, rawBeef Products · 1 piece (340 g)6.7 mg37% DV
7. 7Choice boneless top loin steak, lean, rawBeef Products · 1 steak raw (284 g)5.4 mg30% DV
8. 8Outside skirt steak, select, grilledBeef Products · 3 oz (85 g)4.6 mg26% DV
9. 9Skirt steak, outside, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)4.5 mg25% DV
10. 10Outside skirt steak, lean, grilledBeef Products · 3 oz (85 g)4.4 mg25% DV
11. 11Skirt steak, outside, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)4.3 mg24% DV
12. 12Outside skirt steak, choice, grilledBeef Products · 3 oz (85 g)4.3 mg24% DV
13. 13Outside skirt steak, lean, rawBeef Products · 4 oz (113 g)4.3 mg24% DV
14. 14Skirt steak, outside, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)4.2 mg23% DV
15. 15Outside skirt steak, boneless, rawBeef Products · 4 oz (113 g)4.1 mg23% DV
16. 16Outside skirt steak, all grades, rawBeef Products · 4 oz (113 g)4.1 mg23% DV
17. 17Outside skirt steak, choice, rawBeef Products · 4 oz (113 g)4 mg22% DV
18. 18Skirt steak, outside, boneless, lean and fat, rawBeef Products · 4 oz (113 g)3.9 mg21% DV
19. 19Outside skirt steak, boneless, rawBeef Products · 4 oz (113 g)3.8 mg21% DV
20. 20Tenderloin steak, lean, grilledBeef Products · 3 oz (85 g)3.5 mg19% DV
21. 21Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, rawBeef Products · 4 oz (113 g)3.4 mg19% DV
22. 22Ribeye cap steak, lean, select, rawBeef Products · 4 oz (113 g)3.3 mg19% DV
23. 23Bottom round steak, lean and fat, rawBeef Products · 4 oz (113 g)3.3 mg18% DV
24. 24Beef shank crosscuts, lean, simmeredBeef Products · 3 oz (85 g)3.3 mg18% DV
25. 25Clod steak, lean, braisedBeef Products · 3 oz (85 g)3.2 mg18% DV
26. 26Beef shoulder pot roast, boneless, lean, braisedBeef Products · 3 oz (85 g)3.2 mg18% DV
27. 27Mock tender steak, select, broiledBeef Products · 4 oz (113 g)3.2 mg18% DV
28. 28Beef shoulder pot roast, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)3.1 mg17% DV
29. 29Chuck blade roast, lean, braisedBeef Products · 3 oz (85 g)3.1 mg17% DV
30. 30T-bone steak, lean, broiledBeef Products · 1 serving (85 g)3.1 mg17% DV
31. 31Beef t-bone steak, lean, broiledBeef Products · 1 serving (85 g)3.1 mg17% DV
32. 32Beef t-bone steak, bone-in, lean, grilledBeef Products · 3 oz (85 g)3.1 mg17% DV
33. 33Raw beef top sirloin cap, boneless, lean/fat, selectBeef Products · 4 oz (113 g)3.1 mg17% DV
34. 34Tri-tip steak, all grades, broiledBeef Products · 3 oz (85 g)3.1 mg17% DV
35. 35Beef shoulder pot roast, boneless, lean, braisedBeef Products · 3 oz (85 g)3.1 mg17% DV
36. 36Tenderloin steak, lean, grilledBeef Products · 3 oz (85 g)3.1 mg17% DV
37. 37Shoulder pot roast, lean, rawBeef Products · 4 oz (113 g)3 mg17% DV
38. 38T-bone steak, bone-in, lean, grilledBeef Products · 3 oz (85 g)3 mg17% DV
39. 39Choice bone-in T-bone steak, lean, grilledBeef Products · 3 oz (85 g)3 mg17% DV
40. 40Ribeye filet, lean, select, grilledBeef Products · 3 oz (85 g)3 mg17% DV
41. 41Boneless beef shoulder pot roast, rawBeef Products · 4 oz (113 g)3 mg17% DV
42. 42Top loin petite roast, lean/fat, rawBeef Products · 4 oz (113 g)3 mg17% DV
43. 43Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, rawBeef Products · 4 oz (113 g)3 mg17% DV
44. 44Beef mock tender steak, boneless, lean, braisedBeef Products · 3 oz (85 g)3 mg17% DV
45. 45Beef shoulder pot roast, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)3 mg17% DV
46. 46Grilled beef top loin, boneless, lean/fat, selectBeef Products · 3 oz (85 g)3 mg17% DV
47. 47Shoulder top and center steak, lean and fat, rawBeef Products · 4 oz (113 g)3 mg17% DV
48. 48Raw beef ribeye cap, boneless, leanBeef Products · 4 oz (113 g)3 mg17% DV
49. 49Ribeye cap steak, lean, choice, rawBeef Products · 4 oz (113 g)3 mg17% DV
50. 50Shoulder pot roast, lean, rawBeef Products · 4 oz (113 g)3 mg17% DV
51. 51Top blade steak, select, rawBeef Products · 4 oz (113 g)3 mg16% DV
52. 52Beef shoulder pot roast, boneless, lean and fat, rawBeef Products · 4 oz (113 g)3 mg16% DV
53. 53Beef flank steak, lean, braisedBeef Products · 3 oz (85 g)2.9 mg16% DV
54. 54Top loin steak, boneless, lean, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
55. 55Roasted beef ribeye, boneless, lean, selectBeef Products · 3 oz (85 g)2.9 mg16% DV
56. 56Porterhouse steak, lean, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
57. 57Top loin petite roast, lean/fat, select, roastedBeef Products · 3 oz (85 g)2.9 mg16% DV
58. 58Boneless beef mock tender steak, lean, braisedBeef Products · 3 oz (85 g)2.9 mg16% DV
59. 59Choice beef top sirloin steak, pan-friedBeef Products · 3 oz (85 g)2.9 mg16% DV
60. 60Shoulder pot roast, lean, rawBeef Products · 4 oz (113 g)2.9 mg16% DV
61. 61Top loin steak, lean and fat, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
62. 62Boneless beef shoulder pot roast, rawBeef Products · 4 oz (113 g)2.9 mg16% DV
63. 63Beef top round, lean, choice, pan-friedBeef Products · 3 oz (85 g)2.9 mg16% DV
64. 64Tenderloin roast, lean, rawBeef Products · 4 oz (113 g)2.9 mg16% DV
65. 65Tenderloin steak, boneless, lean, rawBeef Products · 4 oz (113 g)2.9 mg16% DV
66. 66Boneless beef mock tender steak, braisedBeef Products · 3 oz (85 g)2.9 mg16% DV
67. 67Beef top loin steak, boneless, lean, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
68. 68Beef t-bone steak, lean and fat, broiledBeef Products · 3 oz (85 g)2.9 mg16% DV
69. 69Denver steak, lean, select, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
70. 70Top loin steak, lean and fat, grilledBeef Products · 3 oz (85 g)2.9 mg16% DV
71. 71Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean only, rawBeef Products · 4 oz (113 g)2.9 mg16% DV
72. 72Boneless beef chuck short ribs, lean only, 0" fat, choice, rawBeef Products · 4 oz (113 g)2.9 mg16% DV
73. 73Beef tenderloin steak, lean and fat, choice, rawBeef Products · 4 oz (113 g)2.9 mg16% DV
74. 74Beef short ribs, lean, braisedBeef Products · 3 oz (85 g)2.9 mg16% DV
75. 75Beef shoulder pot roast, boneless, lean, braisedBeef Products · 3 oz (85 g)2.9 mg16% DV
76. 76Beef tenderloin roast, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
77. 77Top blade steak, lean, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
78. 78Beef t-bone steak, lean and fat, broiledBeef Products · 3 oz (85 g)2.8 mg16% DV
79. 79Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean and fat, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
80. 80Boneless beef mock tender steak, lean, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
81. 81Top blade steak, lean, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
82. 82Top blade steak, boneless, lean, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
83. 83Beef flank steak, lean and fat, braisedBeef Products · 3 oz (85 g)2.8 mg16% DV
84. 84Beef t-bone steak, lean and fat, broiledBeef Products · 3 oz (85 g)2.8 mg16% DV
85. 85Beef mock tender steak, boneless, lean and fat, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
86. 86Tenderloin roast, boneless, lean, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
87. 87Tenderloin steak, boneless, lean, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
88. 88Beef top blade steak, choice, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
89. 89Boneless beef mock tender steak, lean, braisedBeef Products · 3 oz (85 g)2.8 mg16% DV
90. 90Denver steak, lean, choice, grilledBeef Products · 3 oz (85 g)2.8 mg16% DV
91. 91Tenderloin steak, lean and fat, grilledBeef Products · 3 oz (85 g)2.8 mg16% DV
92. 92Top round roast, lean, braisedBeef Products · 3 oz (85 g)2.8 mg16% DV
93. 93Top round roast, lean, braisedBeef Products · 3 oz (85 g)2.8 mg16% DV
94. 94T-bone steak, select, grilledBeef Products · 3 oz (85 g)2.8 mg16% DV
95. 95Beef tenderloin steak, lean and fat, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
96. 96Beef top blade steak, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
97. 97Select beef shoulder top blade steak, rawBeef Products · 4 oz (113 g)2.8 mg16% DV
98. 98Denver steak, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)2.8 mg16% DV
99. 99Denver steak, lean, grilledBeef Products · 3 oz (85 g)2.8 mg16% DV
100. 100Grilled beef top loin, boneless, lean/fat, 1/8" fatBeef Products · 3 oz (85 g)2.8 mg16% DV

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.