Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Meats Lowest in Iron

119 results
Name
Iron
Data source
+ 1
Rendered Bacon Fat (Pork, bacon, rendered fat, cooked) 1 oz
0mg (0% DV)
Standard Release (Common)
+ 2
Cooked Canadian Bacon (Pan-Fried) (Canadian bacon, cooked, pan-fried) 1 slice
0.1mg (0% DV)
Standard Release (Common)
+ 3
Cured Bacon (Unprepared) (Pork, cured, bacon, unprepared) 1 slice raw
0.1mg (1% DV)
Standard Release (Common)
+ 4
Dry Pork And Beef Salami (Salami, dry or hard, pork, beef) 1 slice
0.1mg (1% DV)
Standard Release (Common)
+ 5
Pork Beerwurst (Beerwurst, beer salami, pork) 1 slice (4 inch dia x 1/8 inch thick)
0.2mg (1% DV)
Standard Release (Common)
+ 6
Unprepared Turkey Bacon (Bacon, turkey, unprepared) 1 serving
0.2mg (1% DV)
Standard Release (Common)
+ 7
Pork Baloney (Bologna) (Bologna, pork) 1 slice, medium (4-1/2 inch dia x 1/8 inch thick) (1 oz)
0.2mg (1% DV)
Standard Release (Common)
+ 8
Berliner Sausage (Sausage, Berliner, pork, beef) 1 slice
0.3mg (1% DV)
Standard Release (Common)
+ 9
Canned Ham (Ham, chopped, canned) 1 oz
0.3mg (2% DV)
Standard Release (Common)
+ 10
Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz
0.3mg (2% DV)
Standard Release (Common)
+ 11
Luncheon Sausage (Pork And Beef) (Luncheon sausage, pork and beef) 1 slice (4 inch dia x 1/8 inch thick)
0.3mg (2% DV)
Standard Release (Common)
+ 12
Cooked Bacon (Pan-Fried) (Pork, cured, bacon, pre-sliced, cooked, pan-fried) 3 slices
0.3mg (2% DV)
Standard Release (Common)
+ 13
Turkey Salami (Salami, cooked, turkey) 1 serving
0.4mg (2% DV)
Standard Release (Common)
+ 14
Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz
0.4mg (2% DV)
Standard Release (Common)
+ 15
Beef Baloney (Bologna) (Bologna, beef) 1 slice
0.4mg (2% DV)
Standard Release (Common)
+ 16
Uncooked Chorizo Sausage (Sausage, pork, chorizo, link or ground, raw) 1 oz
0.4mg (2% DV)
Standard Release (Common)
+ 17
Turkey Hotdog (Frankfurter, turkey) 1 oz
0.4mg (2% DV)
Standard Release (Common)
+ 18
Salami (Salami, Italian, pork) 1 oz
0.4mg (2% DV)
Standard Release (Common)
+ 19
Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked
0.5mg (3% DV)
Standard Release (Common)
+ 20
Raw Leg Of Lamb (1/4 inch fat) (Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw) 1 oz
0.5mg (3% DV)
Standard Release (Common)
+ 21
Beef And Chicken Polish Sausage (Sausage, Polish, beef with chicken, hot) 1 serving 5 pieces
0.5mg (3% DV)
Standard Release (Common)
+ 22
Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece
0.5mg (3% DV)
Standard Release (Common)
+ 23
Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving
0.6mg (3% DV)
Standard Release (Common)
+ 24
Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz
0.6mg (3% DV)
Standard Release (Common)
+ 25
Veal Bratwurst (Bratwurst, veal, cooked) 1 serving 2.96 oz
0.6mg (3% DV)
Standard Release (Common)
+ 26
Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)
0.7mg (4% DV)
Standard Release (Common)
+ 27
Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty
0.7mg (4% DV)
Standard Release (Common)
+ 28
Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece
0.7mg (4% DV)
Standard Release (Common)
+ 29
Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz
0.7mg (4% DV)
Standard Release (Common)
+ 30
Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz
0.8mg (4% DV)
Standard Release (Common)
+ 31
Cured Smoked Beef (Beef, chopped, cured, smoked) 1 slice (1 oz)
0.8mg (4% DV)
Standard Release (Common)
+ 32
Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast
0.8mg (5% DV)
Standard Release (Common)
+ 33
Turkey Baloney (Bologna) (Bologna, turkey) 0.99 oz 1 serving
0.8mg (5% DV)
Standard Release (Common)
+ 34
Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz
0.9mg (5% DV)
Standard Release (Common)
+ 35
Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz
0.9mg (5% DV)
Standard Release (Common)
+ 36
Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz
1mg (5% DV)
Standard Release (Common)
+ 37
Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz
1mg (5% DV)
Standard Release (Common)
+ 38
Pork And Beef Beerwurst (Beerwurst, beer salami, pork and beef) 2 oz
1mg (5% DV)
Standard Release (Common)
+ 39
Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz
1mg (5% DV)
Standard Release (Common)
+ 40
Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin
1mg (5% DV)
Standard Release (Common)
+ 41
Chicken Hotdog (Frankfurter, chicken) 3 oz
1mg (6% DV)
Standard Release (Common)
+ 42
Sweet Italian Sausage (Sausage, Italian, sweet, links) 1 link 3 oz
1mg (6% DV)
Standard Release (Common)
+ 43
Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin
1.1mg (6% DV)
Standard Release (Common)
+ 44
Dry Pork Salami (Salami, dry or hard, pork) 3oz
1.1mg (6% DV)
Standard Release (Common)
+ 45
Pepperoni (Pepperoni, beef and pork, sliced) 3 oz
1.1mg (6% DV)
Standard Release (Common)
+ 46
Roasted Chicken Drumsticks (Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted) 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
1.2mg (6% DV)
Standard Release (Common)
+ 47
Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz
1.2mg (7% DV)
Standard Release (Common)
+ 48
Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz
1.2mg (7% DV)
Standard Release (Common)
+ 49
Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin
1.2mg (7% DV)
Standard Release (Common)
+ 50
Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz
1.2mg (7% DV)
Standard Release (Common)
+ 51
Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving
1.2mg (7% DV)
Standard Release (Common)
+ 52
Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz
1.2mg (7% DV)
Standard Release (Common)
+ 53
Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop
1.2mg (7% DV)
Standard Release (Common)
+ 54
Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin
1.3mg (7% DV)
Standard Release (Common)
+ 55
Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin
1.3mg (7% DV)
Standard Release (Common)
+ 56
Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams
1.3mg (7% DV)
Standard Release (Common)
+ 57
Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
1.4mg (8% DV)
Standard Release (Common)
+ 58
Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced
1.4mg (8% DV)
Standard Release (Common)
+ 59
Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack
1.4mg (8% DV)
Standard Release (Common)
+ 60
Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced
1.5mg (8% DV)
Standard Release (Common)
+ 61
Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz
1.5mg (8% DV)
Standard Release (Common)
+ 62
Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin
1.5mg (8% DV)
Standard Release (Common)
+ 63
Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced
1.5mg (8% DV)
Standard Release (Common)
+ 64
Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced
1.5mg (8% DV)
Standard Release (Common)
+ 65
Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz
1.5mg (8% DV)
Standard Release (Common)
+ 66
Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz
1.6mg (9% DV)
Standard Release (Common)
+ 67
Roasted Beef Eye Of Round Roast (0 inch fat) (Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted) 3 oz
1.6mg (9% DV)
Standard Release (Common)
+ 68
Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz
1.6mg (9% DV)
Standard Release (Common)
+ 69
Lean Grass Fed Beef Strip Steak (Beef, grass-fed, strip steaks, lean only, raw) 3 oz
1.6mg (9% DV)
Standard Release (Common)
+ 70
Lowfat Pastrami (98% Fat Free) (Pastrami, beef, 98% fat-free) 1 serving 6 slices
1.6mg (9% DV)
Standard Release (Common)
+ 71
Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz
1.6mg (9% DV)
Standard Release (Common)
+ 72
Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop
1.7mg (9% DV)
Standard Release (Common)
+ 73
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
1.7mg (10% DV)
Standard Release (Common)
+ 74
Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz
1.7mg (10% DV)
Standard Release (Common)
+ 75
Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
1.8mg (10% DV)
Standard Release (Common)
+ 76
Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
1.9mg (10% DV)
Standard Release (Common)
+ 77
Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup
1.9mg (10% DV)
Standard Release (Common)
+ 78
Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup
1.9mg (11% DV)
Standard Release (Common)
+ 79
Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz
2mg (11% DV)
Standard Release (Common)
+ 80
Roasted Prime Rib Steak (1/8 inch fat) (Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted) 3 oz
2.1mg (11% DV)
Standard Release (Common)
+ 81
Boneless Skinless Chicken Leg (Raw) (Chicken, broilers or fryers, leg, meat only, raw) 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)
2.1mg (11% DV)
Standard Release (Common)
+ 82
Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup
2.1mg (12% DV)
Standard Release (Common)
+ 83
Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz
2.1mg (12% DV)
Standard Release (Common)
+ 84
Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)
2.1mg (12% DV)
Standard Release (Common)
+ 85
Broiled London Broil Beef Top Round Steak (1/8 inch fat) (Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled) 3 oz
2.2mg (12% DV)
Standard Release (Common)
+ 86
Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz
2.2mg (12% DV)
Standard Release (Common)
+ 87
Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz
2.3mg (13% DV)
Standard Release (Common)
+ 88
Braised Bottom Round Steak (Trimed to 0 inch fat) (Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised) 3 oz
2.3mg (13% DV)
Standard Release (Common)
+ 89
Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz
2.4mg (13% DV)
Standard Release (Common)
+ 90
Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz
2.4mg (13% DV)
Standard Release (Common)
+ 91
Beef Chuck Pot Roast (Trimmed to 0 inch fat) (Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised) 3 oz
2.5mg (14% DV)
Standard Release (Common)
+ 92
Beef, ground (minced), 97% lean meat /3% fat, patty, cooked, pan-broiled (Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiled) 3 oz
2.5mg (14% DV)
Standard Release (Common)
+ 93
Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz
2.5mg (14% DV)
Standard Release (Common)
+ 94
Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
2.7mg (15% DV)
Standard Release (Common)
+ 95
Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )
2.7mg (15% DV)
Standard Release (Common)
+ 96
Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
2.7mg (15% DV)
Standard Release (Common)
+ 97
Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz
2.7mg (15% DV)
Standard Release (Common)
+ 98
Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
2.7mg (15% DV)
Standard Release (Common)
+ 99
Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
2.8mg (15% DV)
Standard Release (Common)
+ 100
Roasted Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, cooked, roasted) 1 leg, with skin (sum of drumstick+thigh+back)
2.8mg (16% DV)
Standard Release (Common)
+ 101
Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz
2.9mg (16% DV)
Standard Release (Common)
+ 102
Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )
3mg (16% DV)
Standard Release (Common)
+ 103
Grilled T-Bone Steak (Choice) (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
3mg (17% DV)
Standard Release (Common)
+ 104
Grilled T-Bone Steak (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
3mg (17% DV)
Standard Release (Common)
+ 105
Grilled Beef Tenderloin Steak (Trimed to 0 inch fat) (Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
3.1mg (17% DV)
Standard Release (Common)
+ 106
Braunschweiger Pork Liver Sausage (Braunschweiger (a liver sausage), pork) 1 oz
3.2mg (18% DV)
Standard Release (Common)
+ 107
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
3.4mg (19% DV)
Standard Release (Common)
+ 108
Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )
3.6mg (20% DV)
Standard Release (Common)
+ 109
Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced
3.8mg (21% DV)
Standard Release (Common)
+ 110
Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )
3.9mg (22% DV)
Standard Release (Common)
+ 111
Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )
4.1mg (23% DV)
Standard Release (Common)
+ 112
Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)
4.1mg (23% DV)
Standard Release (Common)
+ 113
Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz
4.6mg (26% DV)
Standard Release (Common)
+ 114
Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet
4.6mg (26% DV)
Standard Release (Common)
+ 115
Braised Chuck Steak (Mock Tender) (Trimmed to 0 Inch Fat) (Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised) 1 steak
4.8mg (27% DV)
Standard Release (Common)
+ 116
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
4.9mg (27% DV)
Standard Release (Common)
+ 117
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
5mg (28% DV)
Standard Release (Common)
+ 118
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
8.7mg (48% DV)
Standard Release (Common)
+ 119
Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak
9.3mg (52% DV)
Standard Release (Common)