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122 Meats Highest in Iron

Ranked by a Common Serving Size
18mg Iron = 100% DV
  1. Skirt Steak
    9.3mg (52% DV) in 6oz steak
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  2. Lamb Liver (Cooked)
    8.7mg (48% DV) in 3 oz
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  3. Pan Fried Beef Liver
    5mg (28% DV) in 1 slice
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  4. Chuck Steak (Mock Tender)
    4.8mg (27% DV) in 1 steak
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  5. Ribeye Steak (Filet)
    4.6mg (26% DV) in 1 fillet
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  6. Roast Goose
    4.1mg (23% DV) in 1 unit (yield from 1 lb ready-to-cook goose)
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  7. Ostrich Steak
    4.1mg (23% DV) in 1 serving ( 3 oz )
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  8. Emu Steak
    3.9mg (22% DV) in 1 serving ( 3 oz )
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  9. Roast Duck
    3.8mg (21% DV) in 1 cup, chopped or diced
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  10. Cooked Deer Tenderloin
    3.6mg (20% DV) in 1 serving ( 3 oz )
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  11. Kielbasa Sausage (Cooked)
    3.4mg (19% DV) in 1 link
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  12. Braunschweiger Pork Liver Sausage
    3.2mg (18% DV) in 1 oz
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  13. Grilled Beef Tenderloin Steak
    3.1mg (17% DV) in 3 oz
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  14. Grilled T-bone Steak (Choice)
    3mg (17% DV) in 3 oz
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  15. Grilled T-bone Steak
    3mg (17% DV) in 3 oz
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  16. Buffalo Sirloin Steak
    3mg (16% DV) in 1 serving ( 3 oz )
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  17. Roasted Lean Buffalo
    2.9mg (16% DV) in 3 oz
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  18. Roasted Chicken Leg
    2.8mg (16% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
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  19. Grilled Top Round Steak
    2.8mg (15% DV) in 3 oz
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  20. Grilled Porterhouse Steak
    2.7mg (15% DV) in 3 oz
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  21. Cooked Grass Fed Ground Bison (Buffalo)
    2.7mg (15% DV) in 3 oz
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  22. Grilled Porterhouse Steak (Choice)
    2.7mg (15% DV) in 3 oz
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  23. Pan-broiled Ground Bison
    2.7mg (15% DV) in 1 patty ( yield from 112.7 g raw meat )
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  24. Top Blade Chuck Steak
    2.7mg (15% DV) in 3 oz
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  25. Braised Beef Or Chuck Stew
    2.5mg (14% DV) in 3 oz
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  26. Beef Chuck Pot Roast
    2.5mg (14% DV) in 3 oz
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  27. Pan-broiled Ground Beef Patty (97% Lean)
    2.5mg (14% DV) in 3 oz
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  28. Broiled Ground Beef Patty (97% Lean)
    2.4mg (14% DV) in 3 oz
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  29. Broiled Ground Beef Patty (93% Lean)
    2.4mg (13% DV) in 3 oz
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  30. Braised Cube Steak
    2.3mg (13% DV) in 3 oz
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  31. Broiled Beef Round
    2.3mg (13% DV) in 3 oz
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  32. Lamb Shoulder Roast (Cooked)
    2.3mg (13% DV) in 3 oz
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  33. London Broil
    2.2mg (12% DV) in 3 oz
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  34. Roasted Boneless Skinless Chicken Leg
    2.1mg (12% DV) in 1 leg (Sum of drumstick+thigh+back meat only)
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  35. Panfried Beef Hamburger
    2.1mg (12% DV) in 3 oz
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  36. Lean Cured Ham
    2.1mg (12% DV) in 1 cup
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  37. Boneless Skinless Chicken Leg (Raw)
    2.1mg (11% DV) in 1 leg, bone and skin removed (Sum of drumstick+thigh+back meat only)
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  38. Prime Rib Steak
    2.1mg (11% DV) in 3 oz
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  39. Braised Beef Shortribs
    2mg (11% DV) in 3 oz
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  40. Cured Ham
    1.9mg (11% DV) in 1 cup
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  41. Low Fat Cured Ham
    1.9mg (10% DV) in 1 cup
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  42. Lamb Sirloin
    1.9mg (10% DV) in 3 oz
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  43. Lamb Shank
    1.8mg (10% DV) in 3 oz
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  44. Fat Free Ground Turkey
    1.7mg (10% DV) in 6 oz
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  45. Broiled Turkey Patties
    1.7mg (10% DV) in 3 oz
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  46. Pork Chops (With Fat)
    1.7mg (9% DV) in 1 chop
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  47. Broiled Sirloin Strip Steak
    1.6mg (9% DV) in 3 oz
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  48. Lowfat Pastrami
    1.6mg (9% DV) in 1 serving 6 slices
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  49. Pork Spare Ribs
    1.6mg (9% DV) in 3 oz
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  50. Lean Grass Fed Beef Strip Steak
    1.6mg (9% DV) in 3 oz
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  51. Broiled Lean Beef Flank Steak
    1.6mg (9% DV) in 3 oz
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  52. Roasted Beef Eye Of Round Roast
    1.6mg (9% DV) in 3 oz
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  53. Broiled Ground Lamb
    1.5mg (8% DV) in 3 oz
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  54. Chicken (Light Meat)
    1.5mg (8% DV) in 1 cup, chopped or diced
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  55. Lean Roasted Ham
    1.5mg (8% DV) in 1 cup, diced
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  56. Roasted Chicken Thigh
    1.5mg (8% DV) in 1 thigh with skin
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  57. Low Fat Broiled Turkey Patties
    1.5mg (8% DV) in 3 oz
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  58. Roasted Chicken Breast
    1.5mg (8% DV) in 1 cup, chopped or diced
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  59. Country-Style Roasted Pork Ribs
    1.4mg (8% DV) in 1 rack
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  60. Roasted Ham
    1.4mg (8% DV) in 1 cup, diced
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  61. Lamb Ribs
    1.4mg (8% DV) in 3 oz
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  62. Raw Chicken Thigh
    1.3mg (7% DV) in 1 thigh with skin
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  63. Roasted Boneless Skinless Thigh Meat
    1.3mg (7% DV) in 1 thigh without skin
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  64. Pork Chops (Lean)
    1.2mg (7% DV) in 6oz chop
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  65. Roast Turkey Dark Meat
    1.2mg (7% DV) in 1 serving
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  66. Roasted Turkey Thigh
    1.2mg (7% DV) in 3 oz
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  67. Beef And Pork Baloney (Bologna)
    1.2mg (7% DV) in 3 (1/2) oz
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  68. Raw Boneless Skinless Thigh Meat
    1.2mg (7% DV) in 1 thigh without skin
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  69. Roasted Turkey Breast
    1.2mg (7% DV) in 6 oz
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  70. Boston Steak (Pork)
    1.2mg (7% DV) in 3 oz
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  71. Broiled Pork Tenderloin
    1.2mg (7% DV) in 3 oz
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  72. Roasted Chicken Drumsticks
    1.2mg (6% DV) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
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  73. Pepperoni
    1.1mg (6% DV) in 3 oz
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  74. Veal Leg Top Roast (Cooked)
    1.1mg (6% DV) in 3 oz
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  75. Dry Pork Salami
    1.1mg (6% DV) in 3oz
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  76. Cooked Ground Pork
    1.1mg (6% DV) in 3 oz
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  77. Roasted Skinless Chicken Drumstick
    1.1mg (6% DV) in 1 drumstick without skin
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  78. Canned Beef
    1mg (6% DV) in 1 serving
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  79. Sweet Italian Sausage
    1mg (6% DV) in 1 link 3 oz
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  80. Chicken Hotdog
    1mg (6% DV) in 3 oz
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  81. Raw Skinless Chicken Drumstick
    1mg (5% DV) in 1 drumstick with skin
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  82. Roasted Pork Tenderloin
    1mg (5% DV) in 3 oz
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  83. Pork And Beef Beerwurst
    1mg (5% DV) in 2 oz
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  84. Braised Pork Loin
    1mg (5% DV) in 3 oz
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  85. Roasted Wild Boar
    1mg (5% DV) in 3 oz
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  86. Roasted Turkey
    0.9mg (5% DV) in 3 oz
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  87. Spam
    0.9mg (5% DV) in 3 oz
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  88. Roast Turkey (Without Skin)
    0.9mg (5% DV) in 3 oz
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  89. Turkey Baloney (Bologna)
    0.8mg (5% DV) in 0.99 oz 1 serving
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  90. Lean Chicken Breast (Cooked)
    0.8mg (5% DV) in 6oz chicken breast
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  91. Cured Smoked Beef
    0.8mg (4% DV) in 1 slice (1 oz)
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  92. Roasted Pork Backribs
    0.8mg (4% DV) in 3 oz
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  93. Pork Loin
    0.7mg (4% DV) in 3 oz
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  94. Roasted Chicken Wings
    0.7mg (4% DV) in 1 piece
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  95. Fat Free Broiled Turkey Patties
    0.7mg (4% DV) in 1 patty
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  96. Raw Fatfree Ground Turkey
    0.7mg (4% DV) in 1 patty (cooked from 4 oz raw)
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  97. Veal Bratwurst
    0.6mg (3% DV) in 1 serving 2.96 oz
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  98. Roasted Turkey Light Meat
    0.6mg (3% DV) in 1 serving
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  99. Roasted Turkey Drumstick
    0.6mg (3% DV) in 3 oz
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  100. Raw Chicken Wings
    0.5mg (3% DV) in 1 piece
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  101. Beef And Chicken Polish Sausage
    0.5mg (3% DV) in 1 serving 5 pieces
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  102. Leg Of Lamb
    0.5mg (3% DV) in 1 oz
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  103. Chorizo
    0.5mg (3% DV) in 1 oz
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  104. Pork Bratwurst
    0.5mg (3% DV) in 1 link cooked
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  105. Canned Luncheon Meat
    0.4mg (2% DV) in 1 serving
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  106. Salami
    0.4mg (2% DV) in 1 oz
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  107. Turkey Hotdog
    0.4mg (2% DV) in 1 oz
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  108. Beef Baloney (Bologna)
    0.4mg (2% DV) in 1 slice
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  109. Canadian Bacon (Raw)
    0.4mg (2% DV) in 3 oz
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  110. Turkey Salami
    0.4mg (2% DV) in 1 serving
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  111. Bacon (Pan-fried)
    0.3mg (2% DV) in 3 slices
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  112. Luncheon Sausage (Pork And Beef)
    0.3mg (2% DV) in 1 slice (4 Inch dia x 1/8 Inch thick)
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  113. Raw Chicken Breast
    0.3mg (2% DV) in 3 oz
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  114. Canned Ham
    0.3mg (2% DV) in 1 oz
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  115. Berliner Sausage
    0.3mg (1% DV) in 1 slice
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  116. Pork Baloney (Bologna)
    0.2mg (1% DV) in 1 slice, medium (4-1/2 Inch dia x 1/8 Inch thick) (1 oz)
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  117. Unprepared Turkey Bacon
    0.2mg (1% DV) in 1 serving
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  118. Pork Beerwurst
    0.2mg (1% DV) in 1 slice (4 Inch dia x 1/8 Inch thick)
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  119. Dry Pork And Beef Salami
    0.1mg (1% DV) in 1 slice
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  120. Bacon (Raw)
    0.1mg (1% DV) in 1 slice raw
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  121. Canadian Bacon (Pan-fried)
    0.1mg in 1 slice
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  122. Rendered Bacon Fat
    0mg in 1 oz
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