Those that had the lowest levels of iron … Zinc. Main info: Ground beef 95% lean meat / 5% fat, patty, cooked, pan-broiled 1 patty, ( yield from 1/4 lb raw meat ) 141.0 calories 0 grams carbs 5.1 grams fat 22.2 grams protein 0 grams fiber 72.2 mg cholesterol 2.2 grams saturated fat 61.1 mg sodium 0 grams sugar 0.2 grams trans fat Beef is radically higher in Iron and Zinc. Below, is the top 50 food items shown in the iron chart. Meat is one of the iron-rich foods that you should add to a balanced diet, especially if you suffer from anaemia.In the following ranking you can discover which meats have the most iron and consult and find out the exact quantity of iron per portion.. We are always talking about the different types of red and white meat and which one is healthier and which one contains the least amount of fat. Other rich sources of dietary iron include oysters, chickpeas, lentils, sardines, beef and dark chocolate. Below is a summary list for the top twenty beef items ranked by the amount or level of iron in 100g. At the bottom of the page is the full list for the 100 different types of beef based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in beef. Iron is found in the diet in two forms—heme iron, which is well absorbed, and nonheme iron, which is poorly absorbed. Eating meat is a good way to increase your iron intake, as it contains heme iron, the type of iron that is more easily absorbed by your body. Beef, cured, luncheon meat, jellied - Nutritional Content and Chart. "Iron needs to be in a soluble form in order to be absorbed into the blood, so the percentage of iron in the soluble-haem form was of particular interest, and this proved to be higher in beef than lamb by about 25 per cent. For this 100g serving in your diet, the amount of Calories is 111 kcal (6% RDA), the amount of Protein is 19 g (34% RDA), the amount of Fat is 3.3 g (5% RDA) and the amount of Carbohydrate is 0 g. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in beef. Boost your intake by eating iron-rich foods together or pair them with foods high in vitamin C.Download a FREE Cookbook with Our Best Chicken Recipes!Watch Video A man between 19 and 50 years old should have 8 milligrams of iron per day, and this amount would fulfill 29 percent of his requirement. Beef is radically higher in Iron and Zinc. Beef, variety meats and by-products, spleen, cooked, braised : 39.36mg (281%RDA) 3. Not only are many meats great sources of this mineral, but they tend to contain a form of iron easily absorbed by your body. White beans. Another meat that can contain high levels of iron is beef, with each 3-ounce serving containing between 10 and 24 percent of the daily value for iron, depending on the cut and preparation. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, choice, cooked, grilled : 4.95mg (35%RDA) 16. The best dietary source of absorbable (heme) iron is lean red meat. 46% of the DV. Iron rich recipes If you're worried about not getting enough iron in your diet, add these delicious meals to your regular repertoire. Getting enough iron is crucial to your overall health, since it's involved in oxygen transport, energy production and more. Cholesterol. This increase in risk is most likely associated with the heme iron content, that is higher in red meat when compared to poultry. The range for the other nutrients are as follows; 203 kcal for Calories, 6.96 g for Protein, 19.21 g for Fat, 0 g for Carbohydrate. We hypothesized that genetic polymorphisms in transferrin receptor 2 (TFR2) and solute carrier family 40 (iron-regulated transporter), member 1 (SLC40A1) could influence skeletal muscle iron content. Ground beef with 15% fat has a cholesterol content of 80, while the cholesterol content of fresh pig’s whole loin is 88. Chicken, turkey, and fish are also sources of iron, but they contain less than red meat. In the category of pork, we included whole products in the Top 10 list. However, there is concern about the increasing meat consumption being a source of cardiovascular disease risk factors and other health problems. Dinner. Popeye pumped iron beyond the gym—a half-cup of cooked spinach offers 3 mg of the mineral at only 21 calories. Iron. Within the fat content, a Beef Sausage contains 1.5 g of saturated fat, 0 g of trans fat, 0.14 g of polyunsaturated fat and 1.79 g of monounsaturated fat. google_ad_client = "pub-1393137165073501"; Though red meat is a great source of iron (one 4 oz serving of lean ground beef has 2.5 mg, or 14 percent of your daily value), you can actually get this mineral from a slew of delicious plant and animal sources that have a much smaller carbon footprint, and, in some cases, even more iron than beef. Amount of Iron in Beef Top twenty beef products high in iron. This gives as percentage of the recommended daily allowance 23 % of the RDA. Following on from the twenty top beef items or products containing iron we have a more comprehensive break down of Beef, cured, luncheon meat, jellied, and the highest item containing iron which is Beef, variety meats and by-products, spleen, raw. Beef spleen contains half as much again of iron as does beef liver. Iron is an essential mineral found in … Low Fat Recipes | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, all grades, cooked, grilled : 5.09mg (36%RDA) 14. To give 100% of the RDA, 14.3 servings of the typical serving size 1 slice (1 oz) (4 x 4 x 3/32 thick) (or 28 g) give the complete RDA. One half-cup of … A 3-ounce serving of canned oysters provides 32 percent of the DV, and the same-sized serving of light tuna canned in water provides 7 percent of the DV. oranges, strawberries, tomatoes) or foods containing haem iron (e.g. Lean red meats like beef, lamb, venison and kangaroo are the best sources of iron not only because they are they rich in iron but also because the iron is well-absorbed by the body. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, choice, cooked, grilled : 5.06mg (36%RDA) 15. Copyright © 2005-2020 Bodyventures. Beef tends to be a better source of minerals than venison. But if your doctor suggests you get more iron in your diet to counteract the fatigue and weakness associated with iron deficiency, “beefing up” your diet may be a … Corned beef brisket contains 1.8 milligrams of iron per 100 grams. To put 100 grams in perspective, consider alternative measures for this food: 1 piece equals 320 grams. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, select, cooked, grilled : 5.46mg (39%RDA) 10. The list below gives the total iron content in the 100 items from the general description 'beef' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The basic type of beef is Beef, cured, luncheon meat, jellied, where the amount of iron in 100g is 3.45 mg. The plant-based patty also contains antinutrients like phytates, tannins, and lectins that all prevent the absorption of iron. Any duplication or distribution of the information contained herein is strictly prohibited. The highest level of cholesterol in both beef and pork is found in the liver. Head to the diet generator and enter the number of calories you want. Head to the diet generator and enter the number of calories you want. Triplicate samples of the 12 basic American cuts of meat and major viscera were obtained from each specimen. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, all grades, cooked, grilled : 5.21mg (37%RDA) 13. https://www.womenshealthmag.com/food/a19981851/iron-sources You should also take into account portion sizes when you are considering the iron nutritional content. Beef also contains less sodium . Contact An average 3-ounce serving of cooked red meat such as beef contains approximately 2.32 milligrams of iron. © Copyright 2020 Hearst Communications, Inc. But if your doctor suggests you get more iron in your diet to counteract the fatigue and weakness associated with iron deficiency, “beefing up” your diet may be a smart choice. Get full nutrition facts for 80% Lean Ground Beef, Ground Beef and plan your meals using our online calorie counter and nutrition facts finder. All Rights Reserved. A serving of duck meat contains 2.3 milligrams of iron, and a serving of roasted dark meat chicken contains 1.1 milligrams of iron. Iron Content of Beef Spleen Beef spleen contains 39. milligrams of iron per 100 grams. Although the annual religious celebration falls during Lent, Christians around the world take a day off from fasting and celebrate St. Patricks Day Irish-style with rich food, laughter, and of course, all things green (including green beer). Iron (mg) per 75g (2 ½ oz serving) Pork liver* 13.4 Chicken liver* 9.2 Oysters** 6.3 Mussels 5.0 Beef liver* 4.8 Liver pate, canned* 4.1 Beef 2.4 Clams 2.1 Sardines, canned 2.0 Lamb 1.5 Tuna/herring/trout/mackerel 1.2 Chicken 0.9 Pork 0.9 Shrimp 0.9 Salmon Option 2. Half a cup of the dried fruit delivers nearly two mg of the muscle-building mineral, for … 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 beef. The iron in plant foods isn't as highly bioavailable as the iron in animal foods. The associated percentage of RDA is 318 %. Test results showed venison contains 2.4mg of iron per 100g of meat, compared to 0.2mg in chicken and 1.4mg in beef. Beef heart and brain contain about twice as much iron as do beef and veal. Beef, variety meats and by-products, kidneys, raw : 4.6mg (33%RDA) 18. You may know that turkey, especially white meat, is a better choice for people whose primary concern is cutting saturated fat and cholesterol. Potatoes are incredibly versatile and can be enjoyed baked, mashed or roasted as an accompaniment to meat or fish; they also make a delicious leek and potato soup. 3 oz equals 85 grams. Beef is considered to be an excellent source of dietary iron. Grams is a measure of weight. List of Beef, Pork, Lamb and meat highest in Iron Foods high in iron include fortified cereals, beef, shellfish, dried fruit, beans, lentils, dark leafy greens, dark chocolate, quinoa, mushrooms, and squash seeds. A 3-ounce serving of roasted dark meat turkey contains 2 milligrams of iron, or 11 percent of the DV, compared to only 1.1 milligrams, or 6 percent of the DV, found in light-meat turkey. To determine the content of total iron (TFe) and heme iron (HeFe) in major cuts of meat and principal viscera of bovine origin. Beef, variety meats and by-products, liver, cooked, pan-fried : 6.17mg (44%RDA) 7. You may know that turkey, especially white meat, is a better choice for people whose primary concern is cutting saturated fat and cholesterol. Meat, poultry and seafood are top food sources of iron. CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Most people think of red meat when they think of iron, and with good reason. About us | A 3-ounce serving of pan-fried chicken liver contains 11 milligrams of iron, or 61 percent of the DV, and the same-sized serving of pan-fried beef liver contains 5.2 milligrams of iron, or 29 percent of the DV. However, little is known about the genetic control of beef iron content. 3 oz equals 85 grams. 13 Foods That Pack More Iron Than Beef Spinach. Cereals, beans, and some vegetables contain poorly absorbed (nonheme) iron. Welcome to the nutritional iron content in 100 different types of beef, ranging from 44.55 mg to 3.15 mg per 100g. This list of 100 types of beef, is brought to you by www.dietandfitnesstoday.com and ranges from Beef, variety meats and by-products, spleen, raw through to Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8 fat, prime, cooked, broiled where all food items are ranked by the content or amount per 100g. This section provides information on the proper use of a number of products that contain iron supplement. /* 468x15, created 10/14/10 */ Grams is a measure of weight. The two are roughly equal in the amounts of magnesium and phosphorus. Calories, carbs, fat, protein, fiber, cholesterol, and more for Beef heart (Variety meats and by-products, cooked, simmered). Centers for Disease Control and Prevention: Iron and Iron Deficiency. Beef, variety meats and by-products, heart, cooked, simmered : 6.38mg (46%RDA) 6. Cuts vary slightly in their nutrient content … To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 135 grams. The food with the highest iron content per typical serving is Beef, variety meats and by-products, spleen, cooked, braised which contains 121.23 mg in 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 308 g). A man between 19 and 50 years old should have 8 milligrams of iron per day, and this amount would fulfill 29 percent of his requirement. However, you can improve absorption by eating plant foods with animal foods or by consuming a food rich in vitamin C together with the iron … Want to use it in a meal plan? Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. Beef, Pork, Lamb and meat high in Iron. There are two types of iron, plant iron, (the non-heme version) and animal iron (heme iron). Main info: Ground beef 95% lean meat / 5% fat, patty, cooked, pan-broiled 1 patty, ( yield from 1/4 lb raw meat ) 141.0 calories 0 grams carbs 5.1 grams fat 22.2 grams protein 0 grams fiber 72.2 mg cholesterol 2.2 grams saturated fat 61.1 mg sodium 0 grams sugar 0.2 grams trans fat 13% of the Daily Value (DV) 12.5% of the DV. Grams is a measure of weight. In terms of iron percentage this is 1550 % more iron. Comparing spinach with Beef, variety meats and by-products, spleen, raw; Beef, variety meats and by-products, spleen, raw has 41.85 mg more iron than spinach. Comparing iron in beef vs spinach. Corned beef brisket contains 1.8 milligrams of iron per 100 grams. This content is imported from Instagram. Beef, variety meats and by-products, liver, raw : 4.9mg (35%RDA) 17. Adult men require 8 milligrams of iron each day, but women need 18 milligrams, reports the Linus Pauling Institute. For this 100g serving the amount of Calories is 308 kcal, the amount of Protein is 25.26 g, the amount of Fat is 22.21 g, the amount of Carbohydrate is 0 g. The difference between the highest and lowest values gives a iron range of 41.4 mg per 100g. The ranking of beef, pork, lamb and meat highest in Iron is below. Lamb provides a similar amount of iron to beef, with a 3-ounce serving of cooked lamb shoulder containing 2.3 milligrams, or 13 percent of the DV. For this 100g serving the Calories content is 105 kcal, the Protein content is 18.3 g, the Fat content is 3 g, the Carbohydrate content is 0 g. The lowest amount of iron in 100g is in Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8 fat, prime, cooked, broiled which contains 3.15 mg. Whilst the vitamin C content of regular potatoes cannot be used by the body, the other vitamins and minerals they contain can, including iron - one large potato contains 18% of the daily allowance. google_ad_height = 15; The highest content of iron in the food items under the general description or type of beef liver, is Beef, variety meats and by-products, liver, cooked, braised with 6.54 mg of iron per 100g. The full nutrition content, RDA percentages and levels for Beef, cured, luncheon meat, jellied should be considered along with the iron content. For this 100g serving the Calories content is 158 kcal, the Protein content is 15.05 g, the Fat content is 8.75 g, the Carbohydrate content is 4.65 g. The lowest amount of iron in 100g is in Sausage, pork and beef, with cheddar cheese, smoked which contains 0.73 mg. The current daily value (DV) for iron is 18 milligrams (mg). Iron Content of Pork. Poultry can also be a good source of iron, especially if you choose dark meat instead of light meat. Seafood can also be high in iron, providing up to 40 percent of the DV. Beef. 6 grams. Red meats are hard to beat when it comes to iron. Commonly used in soups and cooking, beef broth provides you with some beneficial nutrients, is low in calories and can make certain cuisine more palatable. Beef, shank crosscuts, separable lean only, trimmed to 1/4 fat, choice, cooked, simmered : 3.86mg (28%RDA) 20. Proper use of Beef,Iron & Wine. Beef liver contains twice as much iron as does beef heart. The animal iron in the beef patty is at least THREE TIMES more bioavailable than the plant iron in the Beyond Burger. A four-oz beef patty has nearly three mg of iron, as well as vitamin B-12, zinc, and selenium, says Taub-Dix. Below is a list of high iron foods. Check the nutrition label for more information. Mineral Medal Winner. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, select, cooked, grilled : 5.33mg (38%RDA) 12. However, there are other factors to consider when you are assessing your nutritional requirements. Beef, variety meats and by-products, mechanically separated beef, raw : 5.67mg (41%RDA) 9. The plant-based patty also contains antinutrients like phytates, tannins, and lectins that all prevent the absorption of iron. Though red meat is a great source of iron (one 4 oz serving of lean ground beef has 2.5 mg, or 14 percent of your daily value), you can actually get this mineral from a slew of delicious plant and animal sources that have a much smaller carbon footprint, and, in some cases, even more iron than beef. This makes beef a nutrient-rich solution for satisfying appetites while providing more nutrients in fewer calories than many other foods. Liver. 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