Welcome to the Iron nutritional content for 100 different types of beef ranging from 44.55 to 3.15 mg 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 nutrition breakdown to answer the question how much Iron is found in beef?

The list below, brought to you by dietandfitnesstoday.com, 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 and common serving sizes. These 100 types of beef range 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 and are ranked by the content or amount per 100g.

An example from the list below under the general description of beef is Beef, variety meats and by-products, spleen, cooked, braised and in this food example the amount of Iron per 100g is 39.36 mg. This corresponds to 281.14 % of the RDA for Iron. The associated calorie content for this food item is 145 kcal per 100g, which is 7 % of the recommended daily calorie allowance.The top 50 food items are shown in the graph below, where each item is listed at the bottom of the page.

beef iron per 100g

Average Value for beef

The average (or more correctly the arithmetic mean) amount of Iron contained in 100g of beef, based on the list below of 100 different items under the general description of beef, is 4.49 mg of Iron. This averge value corresponds to 32.07 % of the recommended dietary allowance (or RDA). The average calories for the foods listed is 213.62 kcal which is 11 % of the daily value for calories per 100g serving.

Median Value for beef

The median value of Iron is found in which in 100g contains 0 of Iron. The calories for the median food listed is kcal which is % of the daily value for calories per 100g serving.

Highest Iron Content per 100g

Using the list below for the 100 different beef nutrition entries in our database, the highest amount of Iron is found in Beef, variety meats and by-products, spleen, raw which contains 44.55 mg of Iron per 100g. The associated percentage of RDA is 318.21 % and provides a calorie content of 105 kcal in 100g. The lowest amount of Iron is in Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled which in 100g contains 3.15 mg of Iron. This gives as percentage of the recommended daily allowance 22.5 % of the RDA. The corresponding calories in 100g for Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled is 308 kcal.

The difference between the highest and lowest values gives a range of 41.4 mg of Iron per 100g. The range of calories for these foods is from 105 kcal through to 308 kcal. The equivalent percentage of the daily recommended calories is 5 % through to 15.4 % for a 2000 Calorie per day diet.

This gives a range for the recommended nutrition value for the foods listed below from 318.21 % of the daily recommended value through to the lowest nutritional percentage of 22.5 % of the Iron daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 14 mg of Iron.

From this list of foods there are 3 foods which contain greater than 50% of the RDA per 100g of Iron.

Highest Amount of Iron per Serving

Please remember that the above gives an accurate value in 100g for high Iron foods. For example 100g of Beef, variety meats and by-products, spleen, cooked, braised contains 39.36 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.

For Beef, variety meats and by-products, spleen, raw, which contains the highest amount of Iron in 100 g, the amount of Iron in a typical serving of 1 oz (or 28.35 g) is 12.63 mg.This is 90.21 % of the recommended daily value.

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).The precentage of the recommended daily value for this serving is 865.93 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Iron content.

Summary

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




 

Beef Iron Content per 100g

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Iron in 100g of 'beef', click a link for different servings.
1. Beef, variety meats and by-products, spleen, raw - Iron
  44.55 mg of Iron per 100g (318.21 %DV).
  For this serving the amount of Calories is 105 kcal per 100g(5 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 12.63 mg (90.21 %DV).  Calories per serving are 29.77 kcal (1 %DV cals).
  Other food servings - 4 oz (or 113g), Iron content is 50.34 mg (359.57 %DV).  Calories per serving are 118.65 kcal (6 %DV cals).
2. Beef, variety meats and by-products, spleen, cooked, braised - Iron
  39.36 mg of Iron per 100g (281.14 %DV).
  For this serving the amount of Calories is 145 kcal per 100g(7 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 308g), Iron nutritional content is 121.23 mg (865.93 %DV).  Calories per serving are 446.6 kcal (22 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 33.46 mg (239 %DV).  Calories per serving are 123.25 kcal (6 %DV cals).
3. Beef, variety meats and by-products, lungs, raw - Iron
  7.95 mg of Iron per 100g (56.79 %DV).
  For this serving the amount of Calories is 92 kcal per 100g(5 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 2.25 mg (16.07 %DV).  Calories per serving are 26.08 kcal (1 %DV cals).
  Other food servings - 4 oz (or 113g), Iron content is 8.98 mg (64.14 %DV).  Calories per serving are 103.96 kcal (5 %DV cals).
4. Beef, variety meats and by-products, liver, cooked, braised - Iron
  6.54 mg of Iron per 100g (46.71 %DV).
  For this serving the amount of Calories is 191 kcal per 100g(10 %DV cals).
  A typical serving of 1 slice (or 68g), Iron nutritional content is 4.45 mg (31.79 %DV).  Calories per serving are 129.88 kcal (6 %DV cals).
5. Beef, variety meats and by-products, heart, cooked, simmered - Iron
  6.38 mg of Iron per 100g (45.57 %DV).
  For this serving the amount of Calories is 165 kcal per 100g(8 %DV cals).
  A typical serving of 3 oz (or 85g), Iron nutritional content is 5.42 mg (38.71 %DV).  Calories per serving are 140.25 kcal (7 %DV cals).
6. Beef, variety meats and by-products, liver, cooked, pan-fried - Iron
  6.17 mg of Iron per 100g (44.07 %DV).
  For this serving the amount of Calories is 175 kcal per 100g(9 %DV cals).
  A typical serving of 1 slice (or 81g), Iron nutritional content is 5 mg (35.71 %DV).  Calories per serving are 141.75 kcal (7 %DV cals).
7. Beef, variety meats and by-products, kidneys, cooked, simmered - Iron
  5.8 mg of Iron per 100g (41.43 %DV).
  For this serving the amount of Calories is 158 kcal per 100g(8 %DV cals).
  A typical serving of 3 oz (or 85g), Iron nutritional content is 4.93 mg (35.21 %DV).  Calories per serving are 134.3 kcal (7 %DV cals).
8. Beef, variety meats and by-products, mechanically separated beef, raw - Iron
  5.67 mg of Iron per 100g (40.5 %DV).
  For this serving the amount of Calories is 276 kcal per 100g(14 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 1.61 mg (11.5 %DV).  Calories per serving are 78.25 kcal (4 %DV cals).
  Other food servings - 8 oz (or 227g), Iron content is 12.87 mg (91.93 %DV).  Calories per serving are 626.52 kcal (31 %DV cals).
9. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled - Iron
  5.46 mg of Iron per 100g (39 %DV).
  For this serving the amount of Calories is 268 kcal per 100g(13 %DV cals).
  A typical serving of 1 steak (or 175g), Iron nutritional content is 9.56 mg (68.29 %DV).  Calories per serving are 469 kcal (23 %DV cals).
10. Beef, variety meats and by-products, lungs, cooked, braised - Iron
  5.4 mg of Iron per 100g (38.57 %DV).
  For this serving the amount of Calories is 120 kcal per 100g(6 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 303g), Iron nutritional content is 16.36 mg (116.86 %DV).  Calories per serving are 363.6 kcal (18 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 4.59 mg (32.79 %DV).  Calories per serving are 102 kcal (5 %DV cals).
11. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled - Iron
  5.33 mg of Iron per 100g (38.07 %DV).
  For this serving the amount of Calories is 281 kcal per 100g(14 %DV cals).
  A typical serving of 1 steak (or 175g), Iron nutritional content is 9.33 mg (66.64 %DV).  Calories per serving are 491.75 kcal (25 %DV cals).
12. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled - Iron
  5.21 mg of Iron per 100g (37.21 %DV).
  For this serving the amount of Calories is 282 kcal per 100g(14 %DV cals).
  A typical serving of 1 steak (or 174g), Iron nutritional content is 9.07 mg (64.79 %DV).  Calories per serving are 490.68 kcal (25 %DV cals).
13. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled - Iron
  5.09 mg of Iron per 100g (36.36 %DV).
  For this serving the amount of Calories is 292 kcal per 100g(15 %DV cals).
  A typical serving of 1 steak (or 174g), Iron nutritional content is 8.86 mg (63.29 %DV).  Calories per serving are 508.08 kcal (25 %DV cals).
14. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled - Iron
  5.06 mg of Iron per 100g (36.14 %DV).
  For this serving the amount of Calories is 291 kcal per 100g(15 %DV cals).
  A typical serving of 1 steak (or 173g), Iron nutritional content is 8.75 mg (62.5 %DV).  Calories per serving are 503.43 kcal (25 %DV cals).
15. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled - Iron
  4.95 mg of Iron per 100g (35.36 %DV).
  For this serving the amount of Calories is 300 kcal per 100g(15 %DV cals).
  A typical serving of 1 steak (or 173g), Iron nutritional content is 8.56 mg (61.14 %DV).  Calories per serving are 519 kcal (26 %DV cals).
16. Beef, variety meats and by-products, liver, raw - Iron
  4.9 mg of Iron per 100g (35 %DV).
  For this serving the amount of Calories is 135 kcal per 100g(7 %DV cals).
  A typical serving of 1 liver (or 589g), Iron nutritional content is 28.86 mg (206.14 %DV).  Calories per serving are 795.15 kcal (40 %DV cals).
17. Beef, variety meats and by-products, kidneys, raw - Iron
  4.6 mg of Iron per 100g (32.86 %DV).
  For this serving the amount of Calories is 99 kcal per 100g(5 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 1.3 mg (9.29 %DV).  Calories per serving are 28.07 kcal (1 %DV cals).
  Other food servings - 4 oz (or 113g), Iron content is 5.2 mg (37.14 %DV).  Calories per serving are 111.87 kcal (6 %DV cals).
18. Beef, variety meats and by-products, heart, raw - Iron
  4.31 mg of Iron per 100g (30.79 %DV).
  For this serving the amount of Calories is 112 kcal per 100g(6 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 1.22 mg (8.71 %DV).  Calories per serving are 31.75 kcal (2 %DV cals).
  Other food servings - 4 oz (or 113g), Iron content is 4.87 mg (34.79 %DV).  Calories per serving are 126.56 kcal (6 %DV cals).
19. Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered - Iron
  3.86 mg of Iron per 100g (27.57 %DV).
  For this serving the amount of Calories is 201 kcal per 100g(10 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 170g), Iron nutritional content is 6.56 mg (46.86 %DV).  Calories per serving are 341.7 kcal (17 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 3.28 mg (23.43 %DV).  Calories per serving are 170.85 kcal (9 %DV cals).
20. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw - Iron
  3.8 mg of Iron per 100g (27.14 %DV).
  For this serving the amount of Calories is 198 kcal per 100g(10 %DV cals).
  A typical serving of 1 steak (or 264g), Iron nutritional content is 10.03 mg (71.64 %DV).  Calories per serving are 522.72 kcal (26 %DV cals).
21. Beef, chuck, clod steak, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised - Iron
  3.79 mg of Iron per 100g (27.07 %DV).
  For this serving the amount of Calories is 189 kcal per 100g(9 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 3.22 mg (23 %DV).  Calories per serving are 160.65 kcal (8 %DV cals).
  Other food servings - 1 lb (or 453.6g), Iron content is 17.19 mg (122.79 %DV).  Calories per serving are 857.3 kcal (43 %DV cals).
22. Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised - Iron
  3.76 mg of Iron per 100g (26.86 %DV).
  For this serving the amount of Calories is 200 kcal per 100g(10 %DV cals).
  A typical serving of 1 roast (or 793g), Iron nutritional content is 29.82 mg (213 %DV).  Calories per serving are 1586 kcal (79 %DV cals).
23. Beef, loin, bottom sirloin butt, tri-tip steak, separable lean only, trimmed 0" fat, all grades, cooked, broiled - Iron
  3.74 mg of Iron per 100g (26.71 %DV).
  For this serving the amount of Calories is 250 kcal per 100g(13 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 3.18 mg (22.71 %DV).  Calories per serving are 212.5 kcal (11 %DV cals).
  Other food servings - 1 lb (or 453.6g), Iron content is 16.96 mg (121.14 %DV).  Calories per serving are 1134 kcal (57 %DV cals).
24. Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised - Iron
  3.7 mg of Iron per 100g (26.43 %DV).
  For this serving the amount of Calories is 207 kcal per 100g(10 %DV cals).
  A typical serving of 1 roast (or 793g), Iron nutritional content is 29.34 mg (209.57 %DV).  Calories per serving are 1641.51 kcal (82 %DV cals).
25. Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised - Iron
  3.68 mg of Iron per 100g (26.29 %DV).
  For this serving the amount of Calories is 253 kcal per 100g(13 %DV cals).
  A typical serving of 3 oz (or 85g), Iron nutritional content is 3.13 mg (22.36 %DV).  Calories per serving are 215.05 kcal (11 %DV cals).
  Other food servings - 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 191g), Iron content is 7.03 mg (50.21 %DV).  Calories per serving are 483.23 kcal (24 %DV cals).
26. Beef, short loin, t-bone steak, separable lean only, trimmed to 1/4" fat, all grades, cooked, broiled - Iron
  3.66 mg of Iron per 100g (26.14 %DV).
  For this serving the amount of Calories is 202 kcal per 100g(10 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 3.11 mg (22.21 %DV).  Calories per serving are 171.7 kcal (9 %DV cals).
  Other food servings - 1 lb (or 453.6g), Iron content is 16.6 mg (118.57 %DV).  Calories per serving are 916.27 kcal (46 %DV cals).
27. Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled - Iron
  3.66 mg of Iron per 100g (26.14 %DV).
  For this serving the amount of Calories is 189 kcal per 100g(9 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 3.11 mg (22.21 %DV).  Calories per serving are 160.65 kcal (8 %DV cals).
  Other food servings - 1 lb (or 453.6g), Iron content is 16.6 mg (118.57 %DV).  Calories per serving are 857.3 kcal (43 %DV cals).
28. Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, select, cooked, broiled - Iron
  3.66 mg of Iron per 100g (26.14 %DV).
  For this serving the amount of Calories is 177 kcal per 100g(9 %DV cals).
  A typical serving of 3 oz (or 85g), Iron nutritional content is 3.11 mg (22.21 %DV).  Calories per serving are 150.45 kcal (8 %DV cals).
  Other food servings - 1 serving (or 85g), Iron content is 3.11 mg (22.21 %DV).  Calories per serving are 150.45 kcal (8 %DV cals).
  Other food servings - 1 piece, cooked, excluding refuse (or 264g), Iron content is 9.66 mg (69 %DV).  Calories per serving are 467.28 kcal (23 %DV cals).
29. Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled - Iron
  3.66 mg of Iron per 100g (26.14 %DV).
  For this serving the amount of Calories is 198 kcal per 100g(10 %DV cals).
  A typical serving of 3 oz (or 85g), Iron nutritional content is 3.11 mg (22.21 %DV).  Calories per serving are 168.3 kcal (8 %DV cals).
  Other food servings - 1 serving (or 85g), Iron content is 3.11 mg (22.21 %DV).  Calories per serving are 168.3 kcal (8 %DV cals).
  Other food servings - 1 piece, cooked, excluding refuse (or 271g), Iron content is 9.92 mg (70.86 %DV).  Calories per serving are 536.58 kcal (27 %DV cals).
30. Beef, loin, bottom sirloin butt, tri-tip steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled - Iron
  3.64 mg of Iron per 100g (26 %DV).
  For this serving the amount of Calories is 265 kcal per 100g(13 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 3.09 mg (22.07 %DV).  Calories per serving are 225.25 kcal (11 %DV cals).
  Other food servings - 1 lb (or 453.6g), Iron content is 16.51 mg (117.93 %DV).  Calories per serving are 1202.04 kcal (60 %DV cals).
31. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, raw - Iron
  3.63 mg of Iron per 100g (25.93 %DV).
  For this serving the amount of Calories is 222 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 264g), Iron nutritional content is 9.58 mg (68.43 %DV).  Calories per serving are 586.08 kcal (29 %DV cals).
32. Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised - Iron
  3.6 mg of Iron per 100g (25.71 %DV).
  For this serving the amount of Calories is 196 kcal per 100g(10 %DV cals).
  A typical serving of 1 roast (or 787g), Iron nutritional content is 28.33 mg (202.36 %DV).  Calories per serving are 1542.52 kcal (77 %DV cals).
33. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw - Iron
  3.6 mg of Iron per 100g (25.71 %DV).
  For this serving the amount of Calories is 206 kcal per 100g(10 %DV cals).
  A typical serving of 1 steak (or 266g), Iron nutritional content is 9.58 mg (68.43 %DV).  Calories per serving are 547.96 kcal (27 %DV cals).
34. Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled - Iron
  3.56 mg of Iron per 100g (25.43 %DV).
  For this serving the amount of Calories is 186 kcal per 100g(9 %DV cals).
  A typical serving of 1 fillet (or 129g), Iron nutritional content is 4.59 mg (32.79 %DV).  Calories per serving are 239.94 kcal (12 %DV cals).
35. Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised - Iron
  3.53 mg of Iron per 100g (25.21 %DV).
  For this serving the amount of Calories is 204 kcal per 100g(10 %DV cals).
  A typical serving of 1 roast (or 787g), Iron nutritional content is 27.78 mg (198.43 %DV).  Calories per serving are 1605.48 kcal (80 %DV cals).
36. Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised - Iron
  3.53 mg of Iron per 100g (25.21 %DV).
  For this serving the amount of Calories is 197 kcal per 100g(10 %DV cals).
  A typical serving of 1 steak (or 141g), Iron nutritional content is 4.98 mg (35.57 %DV).  Calories per serving are 277.77 kcal (14 %DV cals).
37. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw - Iron
  3.53 mg of Iron per 100g (25.21 %DV).
  For this serving the amount of Calories is 212 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 268g), Iron nutritional content is 9.46 mg (67.57 %DV).  Calories per serving are 568.16 kcal (28 %DV cals).
38. Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled - Iron
  3.52 mg of Iron per 100g (25.14 %DV).
  For this serving the amount of Calories is 219 kcal per 100g(11 %DV cals).
  A typical serving of 1 fillet (or 135g), Iron nutritional content is 4.75 mg (33.93 %DV).  Calories per serving are 295.65 kcal (15 %DV cals).
39. Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised - Iron
  3.47 mg of Iron per 100g (24.79 %DV).
  For this serving the amount of Calories is 237 kcal per 100g(12 %DV cals).
  A typical serving of 3 oz (or 85g), Iron nutritional content is 2.95 mg (21.07 %DV).  Calories per serving are 201.45 kcal (10 %DV cals).
  Other food servings - 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 246g), Iron content is 8.54 mg (61 %DV).  Calories per serving are 583.02 kcal (29 %DV cals).
40. Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted - Iron
  3.46 mg of Iron per 100g (24.71 %DV).
  For this serving the amount of Calories is 164 kcal per 100g(8 %DV cals).
  A typical serving of 1 roast (or 675g), Iron nutritional content is 23.36 mg (166.86 %DV).  Calories per serving are 1107 kcal (55 %DV cals).
41. Beef, cured, luncheon meat, jellied - Iron
  3.45 mg of Iron per 100g (24.64 %DV).
  For this serving the amount of Calories is 111 kcal per 100g(6 %DV cals).
  A typical serving of 1 slice (1 oz) (4" x 4" x 3/32" thick) (or 28g), Iron nutritional content is 0.97 mg (6.93 %DV).  Calories per serving are 31.08 kcal (2 %DV cals).
42. Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted - Iron
  3.43 mg of Iron per 100g (24.5 %DV).
  For this serving the amount of Calories is 213 kcal per 100g(11 %DV cals).
  A typical serving of 1 roast (or 571g), Iron nutritional content is 19.59 mg (139.93 %DV).  Calories per serving are 1216.23 kcal (61 %DV cals).
43. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw - Iron
  3.42 mg of Iron per 100g (24.43 %DV).
  For this serving the amount of Calories is 232 kcal per 100g(12 %DV cals).
  A typical serving of 1 steak (or 266g), Iron nutritional content is 9.1 mg (65 %DV).  Calories per serving are 617.12 kcal (31 %DV cals).
44. Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised - Iron
  3.42 mg of Iron per 100g (24.43 %DV).
  For this serving the amount of Calories is 190 kcal per 100g(10 %DV cals).
  A typical serving of 1 steak (or 141g), Iron nutritional content is 4.82 mg (34.43 %DV).  Calories per serving are 267.9 kcal (13 %DV cals).
45. Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried - Iron
  3.42 mg of Iron per 100g (24.43 %DV).
  For this serving the amount of Calories is 313 kcal per 100g(16 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 307g), Iron nutritional content is 10.5 mg (75 %DV).  Calories per serving are 960.91 kcal (48 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.91 mg (20.79 %DV).  Calories per serving are 266.05 kcal (13 %DV cals).
46. Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried - Iron
  3.4 mg of Iron per 100g (24.29 %DV).
  For this serving the amount of Calories is 228 kcal per 100g(11 %DV cals).
  A typical serving of 1 piece cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 283g), Iron nutritional content is 9.62 mg (68.71 %DV).  Calories per serving are 645.24 kcal (32 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.89 mg (20.64 %DV).  Calories per serving are 193.8 kcal (10 %DV cals).
47. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled - Iron
  3.38 mg of Iron per 100g (24.14 %DV).
  For this serving the amount of Calories is 230 kcal per 100g(12 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 2.87 mg (20.5 %DV).  Calories per serving are 195.5 kcal (10 %DV cals).
  Other food servings - 1 lb (or 453.6g), Iron content is 15.33 mg (109.5 %DV).  Calories per serving are 1043.28 kcal (52 %DV cals).
48. Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised - Iron
  3.38 mg of Iron per 100g (24.14 %DV).
  For this serving the amount of Calories is 225 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 141g), Iron nutritional content is 4.77 mg (34.07 %DV).  Calories per serving are 317.25 kcal (16 %DV cals).
49. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, cooked, grilled - Iron
  3.37 mg of Iron per 100g (24.07 %DV).
  For this serving the amount of Calories is 209 kcal per 100g(10 %DV cals).
  A typical serving of 1 steak (or 349g), Iron nutritional content is 11.76 mg (84 %DV).  Calories per serving are 729.41 kcal (36 %DV cals).
50. Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised - Iron
  3.36 mg of Iron per 100g (24 %DV).
  For this serving the amount of Calories is 190 kcal per 100g(10 %DV cals).
  A typical serving of 1 roast (or 779g), Iron nutritional content is 26.17 mg (186.93 %DV).  Calories per serving are 1480.1 kcal (74 %DV cals).
51. Beef, rib, shortribs, separable lean only, choice, cooked, braised - Iron
  3.36 mg of Iron per 100g (24 %DV).
  For this serving the amount of Calories is 295 kcal per 100g(15 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 121g), Iron nutritional content is 4.07 mg (29.07 %DV).  Calories per serving are 356.95 kcal (18 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.86 mg (20.43 %DV).  Calories per serving are 250.75 kcal (13 %DV cals).
52. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled - Iron
  3.35 mg of Iron per 100g (23.93 %DV).
  For this serving the amount of Calories is 247 kcal per 100g(12 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 2.85 mg (20.36 %DV).  Calories per serving are 209.95 kcal (10 %DV cals).
  Other food servings - 1 lb (or 453.6g), Iron content is 15.2 mg (108.57 %DV).  Calories per serving are 1120.39 kcal (56 %DV cals).
53. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw - Iron
  3.35 mg of Iron per 100g (23.93 %DV).
  For this serving the amount of Calories is 238 kcal per 100g(12 %DV cals).
  A typical serving of 1 steak (or 268g), Iron nutritional content is 8.98 mg (64.14 %DV).  Calories per serving are 637.84 kcal (32 %DV cals).
54. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised - Iron
  3.33 mg of Iron per 100g (23.79 %DV).
  For this serving the amount of Calories is 263 kcal per 100g(13 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 262g), Iron nutritional content is 8.72 mg (62.29 %DV).  Calories per serving are 689.06 kcal (34 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.83 mg (20.21 %DV).  Calories per serving are 223.55 kcal (11 %DV cals).
55. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled - Iron
  3.33 mg of Iron per 100g (23.79 %DV).
  For this serving the amount of Calories is 258 kcal per 100g(13 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 2.83 mg (20.21 %DV).  Calories per serving are 219.3 kcal (11 %DV cals).
  Other food servings - 1 lb (or 453.6g), Iron content is 15.1 mg (107.86 %DV).  Calories per serving are 1170.29 kcal (59 %DV cals).
56. Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised - Iron
  3.32 mg of Iron per 100g (23.71 %DV).
  For this serving the amount of Calories is 190 kcal per 100g(10 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 261g), Iron nutritional content is 8.67 mg (61.93 %DV).  Calories per serving are 495.9 kcal (25 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.82 mg (20.14 %DV).  Calories per serving are 161.5 kcal (8 %DV cals).
57. Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised - Iron
  3.32 mg of Iron per 100g (23.71 %DV).
  For this serving the amount of Calories is 207 kcal per 100g(10 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 261g), Iron nutritional content is 8.67 mg (61.93 %DV).  Calories per serving are 540.27 kcal (27 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.82 mg (20.14 %DV).  Calories per serving are 175.95 kcal (9 %DV cals).
58. Beef, round, top round, separable lean only, trimmed to 0" fat, all grades, cooked, braised - Iron
  3.32 mg of Iron per 100g (23.71 %DV).
  For this serving the amount of Calories is 199 kcal per 100g(10 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 261g), Iron nutritional content is 8.67 mg (61.93 %DV).  Calories per serving are 519.39 kcal (26 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.82 mg (20.14 %DV).  Calories per serving are 169.15 kcal (8 %DV cals).
59. Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised - Iron
  3.32 mg of Iron per 100g (23.71 %DV).
  For this serving the amount of Calories is 181 kcal per 100g(9 %DV cals).
  A typical serving of 1 steak (or 141g), Iron nutritional content is 4.68 mg (33.43 %DV).  Calories per serving are 255.21 kcal (13 %DV cals).
60. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, cooked, grilled - Iron
  3.32 mg of Iron per 100g (23.71 %DV).
  For this serving the amount of Calories is 228 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 356g), Iron nutritional content is 11.82 mg (84.43 %DV).  Calories per serving are 811.68 kcal (41 %DV cals).
61. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, cooked, grilled - Iron
  3.31 mg of Iron per 100g (23.64 %DV).
  For this serving the amount of Calories is 220 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 353g), Iron nutritional content is 11.68 mg (83.43 %DV).  Calories per serving are 776.6 kcal (39 %DV cals).
62. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, cooked, grilled - Iron
  3.31 mg of Iron per 100g (23.64 %DV).
  For this serving the amount of Calories is 215 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 349g), Iron nutritional content is 11.55 mg (82.5 %DV).  Calories per serving are 750.35 kcal (38 %DV cals).
63. Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled - Iron
  3.3 mg of Iron per 100g (23.57 %DV).
  For this serving the amount of Calories is 239 kcal per 100g(12 %DV cals).
  A typical serving of 1 fillet (or 135g), Iron nutritional content is 4.46 mg (31.86 %DV).  Calories per serving are 322.65 kcal (16 %DV cals).
64. Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted - Iron
  3.3 mg of Iron per 100g (23.57 %DV).
  For this serving the amount of Calories is 228 kcal per 100g(11 %DV cals).
  A typical serving of 1 roast (or 634g), Iron nutritional content is 20.92 mg (149.43 %DV).  Calories per serving are 1445.52 kcal (72 %DV cals).
65. Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted - Iron
  3.29 mg of Iron per 100g (23.5 %DV).
  For this serving the amount of Calories is 239 kcal per 100g(12 %DV cals).
  A typical serving of 1 roast (or 677g), Iron nutritional content is 22.27 mg (159.07 %DV).  Calories per serving are 1618.03 kcal (81 %DV cals).
66. Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised - Iron
  3.29 mg of Iron per 100g (23.5 %DV).
  For this serving the amount of Calories is 220 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 141g), Iron nutritional content is 4.64 mg (33.14 %DV).  Calories per serving are 310.2 kcal (16 %DV cals).
67. Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised - Iron
  3.29 mg of Iron per 100g (23.5 %DV).
  For this serving the amount of Calories is 200 kcal per 100g(10 %DV cals).
  A typical serving of 1 roast (or 779g), Iron nutritional content is 25.63 mg (183.07 %DV).  Calories per serving are 1558 kcal (78 %DV cals).
68. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled - Iron
  3.27 mg of Iron per 100g (23.36 %DV).
  For this serving the amount of Calories is 236 kcal per 100g(12 %DV cals).
  A typical serving of 1 steak (or 356g), Iron nutritional content is 11.64 mg (83.14 %DV).  Calories per serving are 840.16 kcal (42 %DV cals).
69. Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised - Iron
  3.27 mg of Iron per 100g (23.36 %DV).
  For this serving the amount of Calories is 200 kcal per 100g(10 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 267g), Iron nutritional content is 8.73 mg (62.36 %DV).  Calories per serving are 534 kcal (27 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.78 mg (19.86 %DV).  Calories per serving are 170 kcal (9 %DV cals).
70. Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised - Iron
  3.27 mg of Iron per 100g (23.36 %DV).
  For this serving the amount of Calories is 216 kcal per 100g(11 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 267g), Iron nutritional content is 8.73 mg (62.36 %DV).  Calories per serving are 576.72 kcal (29 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.78 mg (19.86 %DV).  Calories per serving are 183.6 kcal (9 %DV cals).
71. Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised - Iron
  3.27 mg of Iron per 100g (23.36 %DV).
  For this serving the amount of Calories is 209 kcal per 100g(10 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 267g), Iron nutritional content is 8.73 mg (62.36 %DV).  Calories per serving are 558.03 kcal (28 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.78 mg (19.86 %DV).  Calories per serving are 177.65 kcal (9 %DV cals).
72. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled - Iron
  3.26 mg of Iron per 100g (23.29 %DV).
  For this serving the amount of Calories is 227 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 353g), Iron nutritional content is 11.51 mg (82.21 %DV).  Calories per serving are 801.31 kcal (40 %DV cals).
73. Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised - Iron
  3.25 mg of Iron per 100g (23.21 %DV).
  For this serving the amount of Calories is 222 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 445g), Iron nutritional content is 14.46 mg (103.29 %DV).  Calories per serving are 987.9 kcal (49 %DV cals).
74. Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, select, cooked, broiled - Iron
  3.24 mg of Iron per 100g (23.14 %DV).
  For this serving the amount of Calories is 194 kcal per 100g(10 %DV cals).
  A typical serving of 3 oz (or 85g), Iron nutritional content is 2.75 mg (19.64 %DV).  Calories per serving are 164.9 kcal (8 %DV cals).
  Other food servings - 1 serving (or 85g), Iron content is 2.75 mg (19.64 %DV).  Calories per serving are 164.9 kcal (8 %DV cals).
  Other food servings - 1 piece, cooked, excluding refuse (or 256g), Iron content is 8.29 mg (59.21 %DV).  Calories per serving are 496.64 kcal (25 %DV cals).
75. Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled - Iron
  3.24 mg of Iron per 100g (23.14 %DV).
  For this serving the amount of Calories is 224 kcal per 100g(11 %DV cals).
  A typical serving of 3 oz (or 85g), Iron nutritional content is 2.75 mg (19.64 %DV).  Calories per serving are 190.4 kcal (10 %DV cals).
  Other food servings - 1 serving (or 85g), Iron content is 2.75 mg (19.64 %DV).  Calories per serving are 190.4 kcal (10 %DV cals).
  Other food servings - 1 piece, cooked, excluding refuse (or 266g), Iron content is 8.62 mg (61.57 %DV).  Calories per serving are 595.84 kcal (30 %DV cals).
76. Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled - Iron
  3.24 mg of Iron per 100g (23.14 %DV).
  For this serving the amount of Calories is 212 kcal per 100g(11 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 2.75 mg (19.64 %DV).  Calories per serving are 180.2 kcal (9 %DV cals).
  Other food servings - 1 lb (or 453.6g), Iron content is 14.7 mg (105 %DV).  Calories per serving are 961.63 kcal (48 %DV cals).
77. Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled - Iron
  3.23 mg of Iron per 100g (23.07 %DV).
  For this serving the amount of Calories is 176 kcal per 100g(9 %DV cals).
  A typical serving of 1 steak (or 179g), Iron nutritional content is 5.78 mg (41.29 %DV).  Calories per serving are 315.04 kcal (16 %DV cals).
  Other food servings - 1 serving (3 oz) (or 85g), Iron content is 2.75 mg (19.64 %DV).  Calories per serving are 149.6 kcal (7 %DV cals).
78. Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned - Iron
  3.23 mg of Iron per 100g (23.07 %DV).
  For this serving the amount of Calories is 193 kcal per 100g(10 %DV cals).
  A typical serving of 1 serving ( 3 oz ) (or 85g), Iron nutritional content is 2.75 mg (19.64 %DV).  Calories per serving are 164.05 kcal (8 %DV cals).
  Other food servings - 1 portion ( yield from 1/2 lb raw meat ) (or 154g), Iron content is 4.97 mg (35.5 %DV).  Calories per serving are 297.22 kcal (15 %DV cals).
79. Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled - Iron
  3.23 mg of Iron per 100g (23.07 %DV).
  For this serving the amount of Calories is 253 kcal per 100g(13 %DV cals).
  A typical serving of 1 fillet (or 135g), Iron nutritional content is 4.36 mg (31.14 %DV).  Calories per serving are 341.55 kcal (17 %DV cals).
80. Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled - Iron
  3.23 mg of Iron per 100g (23.07 %DV).
  For this serving the amount of Calories is 202 kcal per 100g(10 %DV cals).
  A typical serving of 1 steak (or 177g), Iron nutritional content is 5.72 mg (40.86 %DV).  Calories per serving are 357.54 kcal (18 %DV cals).
81. Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled - Iron
  3.23 mg of Iron per 100g (23.07 %DV).
  For this serving the amount of Calories is 238 kcal per 100g(12 %DV cals).
  A typical serving of 1 steak (or 165g), Iron nutritional content is 5.33 mg (38.07 %DV).  Calories per serving are 392.7 kcal (20 %DV cals).
82. Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled - Iron
  3.22 mg of Iron per 100g (23 %DV).
  For this serving the amount of Calories is 226 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 211g), Iron nutritional content is 6.79 mg (48.5 %DV).  Calories per serving are 476.86 kcal (24 %DV cals).
83. Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised - Iron
  3.21 mg of Iron per 100g (22.93 %DV).
  For this serving the amount of Calories is 211 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 141g), Iron nutritional content is 4.53 mg (32.36 %DV).  Calories per serving are 297.51 kcal (15 %DV cals).
84. Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised - Iron
  3.21 mg of Iron per 100g (22.93 %DV).
  For this serving the amount of Calories is 224 kcal per 100g(11 %DV cals).
  A typical serving of 1 piece (or 315g), Iron nutritional content is 10.11 mg (72.21 %DV).  Calories per serving are 705.6 kcal (35 %DV cals).
85. Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised - Iron
  3.21 mg of Iron per 100g (22.93 %DV).
  For this serving the amount of Calories is 219 kcal per 100g(11 %DV cals).
  A typical serving of 1 steak (or 449g), Iron nutritional content is 14.41 mg (102.93 %DV).  Calories per serving are 983.31 kcal (49 %DV cals).
86. Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted - Iron
  3.2 mg of Iron per 100g (22.86 %DV).
  For this serving the amount of Calories is 172 kcal per 100g(9 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 2.72 mg (19.43 %DV).  Calories per serving are 146.2 kcal (7 %DV cals).
  Other food servings - 1 lb (or 453.6g), Iron content is 14.52 mg (103.71 %DV).  Calories per serving are 780.19 kcal (39 %DV cals).
87. Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised - Iron
  3.2 mg of Iron per 100g (22.86 %DV).
  For this serving the amount of Calories is 231 kcal per 100g(12 %DV cals).
  A typical serving of 1 roast (or 658g), Iron nutritional content is 21.06 mg (150.43 %DV).  Calories per serving are 1519.98 kcal (76 %DV cals).
88. Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised - Iron
  3.2 mg of Iron per 100g (22.86 %DV).
  For this serving the amount of Calories is 318 kcal per 100g(16 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 247g), Iron nutritional content is 7.9 mg (56.43 %DV).  Calories per serving are 785.46 kcal (39 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.72 mg (19.43 %DV).  Calories per serving are 270.3 kcal (14 %DV cals).
89. Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted - Iron
  3.2 mg of Iron per 100g (22.86 %DV).
  For this serving the amount of Calories is 171 kcal per 100g(9 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 2.72 mg (19.43 %DV).  Calories per serving are 145.35 kcal (7 %DV cals).
90. Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised - Iron
  3.2 mg of Iron per 100g (22.86 %DV).
  For this serving the amount of Calories is 240 kcal per 100g(12 %DV cals).
  A typical serving of 1 piece (or 289g), Iron nutritional content is 9.25 mg (66.07 %DV).  Calories per serving are 693.6 kcal (35 %DV cals).
91. Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised - Iron
  3.19 mg of Iron per 100g (22.79 %DV).
  For this serving the amount of Calories is 250 kcal per 100g(13 %DV cals).
  A typical serving of 1 piece (or 272g), Iron nutritional content is 8.68 mg (62 %DV).  Calories per serving are 680 kcal (34 %DV cals).
92. Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, select, cooked, roasted - Iron
  3.19 mg of Iron per 100g (22.79 %DV).
  For this serving the amount of Calories is 172 kcal per 100g(9 %DV cals).
  A typical serving of 3 oz ( 1 serving ) (or 85g), Iron nutritional content is 2.71 mg (19.36 %DV).  Calories per serving are 146.2 kcal (7 %DV cals).
93. Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled - Iron
  3.19 mg of Iron per 100g (22.79 %DV).
  For this serving the amount of Calories is 249 kcal per 100g(12 %DV cals).
  A typical serving of 1 steak (or 156g), Iron nutritional content is 4.98 mg (35.57 %DV).  Calories per serving are 388.44 kcal (19 %DV cals).
94. Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised - Iron
  3.19 mg of Iron per 100g (22.79 %DV).
  For this serving the amount of Calories is 216 kcal per 100g(11 %DV cals).
  A typical serving of 1 roast (or 647g), Iron nutritional content is 20.64 mg (147.43 %DV).  Calories per serving are 1397.52 kcal (70 %DV cals).
95. Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled - Iron
  3.19 mg of Iron per 100g (22.79 %DV).
  For this serving the amount of Calories is 165 kcal per 100g(8 %DV cals).
  A typical serving of 1 fillet (or 115g), Iron nutritional content is 3.67 mg (26.21 %DV).  Calories per serving are 189.75 kcal (9 %DV cals).
96. Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised - Iron
  3.18 mg of Iron per 100g (22.71 %DV).
  For this serving the amount of Calories is 225 kcal per 100g(11 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 286g), Iron nutritional content is 9.09 mg (64.93 %DV).  Calories per serving are 643.5 kcal (32 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.7 mg (19.29 %DV).  Calories per serving are 191.25 kcal (10 %DV cals).
97. Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised - Iron
  3.18 mg of Iron per 100g (22.71 %DV).
  For this serving the amount of Calories is 216 kcal per 100g(11 %DV cals).
  A typical serving of 3 oz (or 85g), Iron nutritional content is 2.7 mg (19.29 %DV).  Calories per serving are 183.6 kcal (9 %DV cals).
  Other food servings - 1 roast (or 629g), Iron content is 20 mg (142.86 %DV).  Calories per serving are 1358.64 kcal (68 %DV cals).
98. Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised - Iron
  3.16 mg of Iron per 100g (22.57 %DV).
  For this serving the amount of Calories is 238 kcal per 100g(12 %DV cals).
  A typical serving of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 286g), Iron nutritional content is 9.04 mg (64.57 %DV).  Calories per serving are 680.68 kcal (34 %DV cals).
  Other food servings - 3 oz (or 85g), Iron content is 2.69 mg (19.21 %DV).  Calories per serving are 202.3 kcal (10 %DV cals).
99. Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled - Iron
  3.16 mg of Iron per 100g (22.57 %DV).
  For this serving the amount of Calories is 242 kcal per 100g(12 %DV cals).
  A typical serving of 1 steak (or 161g), Iron nutritional content is 5.09 mg (36.36 %DV).  Calories per serving are 389.62 kcal (19 %DV cals).
100. Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled - Iron
  3.15 mg of Iron per 100g (22.5 %DV).
  For this serving the amount of Calories is 308 kcal per 100g(15 %DV cals).
  A typical serving of 3 oz (or 85g), Iron nutritional content is 2.68 mg (19.14 %DV).  Calories per serving are 261.8 kcal (13 %DV cals).
  Other food servings - 1 steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 154 g) (or 106g), Iron content is 3.34 mg (23.86 %DV).  Calories per serving are 326.48 kcal (16 %DV cals).




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Iron and Nutrition Facts - Top 199 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats