Meat — Highest Iron Ranking

100 foods ranked by Highest Iron per 100g serving.

Highest Calorie Lowest Calorie Highest Protein Highest Fat Lowest Fat Highest Carbs Lowest Carbs (Keto-Friendly) Highest Fiber Highest Sugar Lowest Sugar Highest Sodium Lowest Sodium Highest Vitamin C Highest Vitamin A Highest Vitamin D Highest Calcium Highest Iron Highest Potassium Highest Magnesium Highest Zinc

#	Food	Highest Iron	Calories
1	Beef, variety meats and by-products, spleen, raw	44.6mg	105 kcal
2	Lamb, variety meats and by-products, spleen, raw	41.9mg	101 kcal
3	Beef, variety meats and by-products, spleen, cooked, braised	39.4mg	145 kcal
4	Lamb, variety meats and by-products, spleen, cooked, braised	38.7mg	156 kcal
5	Duck, domesticated, liver, raw	30.5mg	136 kcal
6	Goose, liver, raw	30.5mg	133 kcal
7	Pork, fresh, variety meats and by-products, liver, raw	23.3mg	134 kcal
8	Pork, fresh, variety meats and by-products, spleen, raw	22.3mg	100 kcal
9	Pork, fresh, variety meats and by-products, spleen, cooked, braised	22.2mg	149 kcal
10	＜畜肉類＞ぶた［その他］スモークレバー	20.0mg	182 kcal
11	Pork, fresh, variety meats and by-products, lungs, raw	18.9mg	85 kcal
12	Pork, fresh, variety meats and by-products, liver, cooked, braised	17.9mg	165 kcal
13	Pork, fresh, variety meats and by-products, lungs, cooked, braised	16.4mg	99 kcal
14	Lamb, New Zealand, imported, kidney, cooked, soaked and fried	14.7mg	112 kcal
15	＜畜肉類＞ぶた［副生物］肝臓生	13.0mg	114 kcal
16	Chicken, liver, all classes, cooked, pan-fried	12.9mg	172 kcal
17	Lamb, variety meats and by-products, kidneys, cooked, braised	12.4mg	137 kcal
18	Chicken, liver, all classes, cooked, simmered	11.6mg	167 kcal
19	Braunschweiger (a liver sausage), pork	11.2mg	327 kcal
20	Liver cheese, pork	10.8mg	304 kcal
21	Game meat, bear, cooked, simmered	10.7mg	259 kcal
22	Oscar Mayer, Braunschweiger Liver Sausage (sliced)	10.5mg	331 kcal
23	Chicken, broilers or fryers, giblets, cooked, fried	10.3mg	277 kcal
24	Lamb, variety meats and by-products, liver, cooked, pan-fried	10.2mg	238 kcal
25	Game meat, beaver, cooked, roasted	10.0mg	212 kcal
26	Sausage, Italian, turkey, smoked	9.6mg	158 kcal
27	Sausage, turkey, hot, smoked	9.6mg	158 kcal
28	Veal, variety meats and by-products, spleen, raw	9.3mg	98 kcal
29	Pate, chicken liver, canned	9.2mg	201 kcal
30	Chicken, heart, all classes, cooked, simmered	9.0mg	185 kcal
31	＜鳥肉類＞にわとり［副品目］肝臓生	9.0mg	100 kcal
32	Chicken, liver, all classes, raw	9.0mg	119 kcal
33	Turkey, all classes, liver, raw	8.9mg	128 kcal
34	Liverwurst spread	8.9mg	305 kcal
35	Beef, New Zealand, imported, variety meats and by-products, liver, raw	8.4mg	133 kcal
36	Lamb, variety meats and by-products, liver, cooked, braised	8.3mg	220 kcal
37	＜鳥肉類＞すずめ肉骨・皮つき生	8.0mg	114 kcal
38	Beef, variety meats and by-products, lungs, raw	8.0mg	92 kcal
39	＜畜肉類＞ぶた［その他］レバーペースト	7.7mg	370 kcal
40	Lamb, variety meats and by-products, liver, raw	7.4mg	139 kcal
41	Veal, variety meats and by-products, spleen, cooked, braised	7.4mg	129 kcal
42	Emu, inside drums, cooked, broiled	7.3mg	156 kcal
43	Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled	7.2mg	150 kcal
44	Game meat, raccoon, cooked, roasted	7.1mg	255 kcal
45	Game meat, muskrat, cooked, roasted	7.1mg	234 kcal
46	Chicken, broilers or fryers, giblets, cooked, simmered	7.0mg	157 kcal
47	Turkey, all classes, heart, cooked, simmered	7.0mg	174 kcal
48	Game meat, beaver, raw	6.9mg	146 kcal
49	Emu, full rump, cooked, broiled	6.9mg	168 kcal
50	Game meat, squirrel, cooked, roasted	6.8mg	173 kcal
51	Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled	6.8mg	179 kcal
52	Chicken, capons, giblets, cooked, simmered	6.8mg	164 kcal
53	＜畜肉類＞うし［副生物］第三胃生	6.8mg	57 kcal
54	Game meat, bear, raw	6.7mg	161 kcal
55	Lamb, New Zealand, imported, kidney, raw	6.6mg	84 kcal
56	Beef, variety meats and by-products, liver, cooked, braised	6.5mg	191 kcal
57	Chicken, stewing, giblets, cooked, simmered	6.4mg	194 kcal
58	Liver sausage, liverwurst, pork	6.4mg	326 kcal
59	Lamb, variety meats and by-products, lungs, raw	6.4mg	95 kcal
60	Veal, variety meats and by-products, liver, raw	6.4mg	140 kcal
61	Blood sausage	6.4mg	379 kcal
62	＜畜肉類＞うし［加工品］ビーフジャーキー	6.4mg	304 kcal
63	Lamb, variety meats and by-products, kidneys, raw	6.4mg	97 kcal
64	Beef, variety meats and by-products, heart, cooked, simmered	6.4mg	165 kcal
65	Chicken, capons, giblets, raw	6.3mg	130 kcal
66	Game meat, caribou, cooked, roasted	6.2mg	167 kcal
67	Beef, variety meats and by-products, liver, cooked, pan-fried	6.2mg	175 kcal
68	Chicken, roasting, giblets, cooked, simmered	6.1mg	165 kcal
69	Veal, variety meats and by-products, liver, cooked, pan-fried	6.0mg	193 kcal
70	Chicken, heart, all classes, raw	6.0mg	153 kcal
71	Chicken, stewing, giblets, raw	5.9mg	168 kcal
72	Turkey, whole, giblets, raw	5.9mg	124 kcal
73	Canada Goose, breast meat only, skinless, raw	5.9mg	133 kcal
74	Dove, cooked (includes squab)	5.9mg	213 kcal
75	Lamb, variety meats and by-products, mechanically separated, raw	5.9mg	276 kcal
76	Chicken, broilers or fryers, giblets, raw	5.9mg	124 kcal
77	Pork, fresh, variety meats and by-products, heart, cooked, braised	5.8mg	148 kcal
78	Beef, variety meats and by-products, kidneys, cooked, simmered	5.8mg	158 kcal
79	Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled	5.7mg	157 kcal
80	Beef, variety meats and by-products, mechanically separated beef, raw	5.7mg	276 kcal
81	Lamb, variety meats and by-products, heart, cooked, braised	5.5mg	185 kcal
82	Emu, oyster, raw	5.5mg	141 kcal
83	Pate, goose liver, smoked, canned	5.5mg	462 kcal
84	Pate, liver, not specified, canned	5.5mg	319 kcal
85	Pate de foie gras, canned (goose liver pate), smoked	5.5mg	462 kcal
86	Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled	5.5mg	268 kcal
87	Beef, variety meats and by-products, lungs, cooked, braised	5.4mg	120 kcal
88	Chicken, roasting, giblets, raw	5.4mg	127 kcal
89	Lamb, New Zealand, imported, liver, cooked, soaked and fried	5.4mg	168 kcal
90	Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	5.3mg	281 kcal
91	Pork, fresh, variety meats and by-products, kidneys, cooked, braised	5.3mg	151 kcal
92	Veal, variety meats and by-products, lungs, raw	5.2mg	90 kcal
93	Emu, inside drum, raw	5.2mg	108 kcal
94	Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	5.2mg	282 kcal
95	Veal, variety meats and by-products, liver, cooked, braised	5.1mg	192 kcal
96	＜鳥肉類＞にわとり［副品目］心臓生	5.1mg	186 kcal
97	Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	5.1mg	292 kcal
98	Emu, top loin, cooked, broiled	5.1mg	152 kcal
99	Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled	5.1mg	291 kcal
100	Game meat, horse, cooked, roasted	5.0mg	175 kcal

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