Meats High in Iron: Top 30 per 100 g & per Serving
Per 100 g, the meats highest in iron are Turkey liver (raw) (8.9 mg, 50% DV), Turkey giblets (raw) (5.9 mg, 33% DV) and Chicken giblets (raw) (5.9 mg, 33% DV). Per typical serving, Turkey giblets (raw) gives the most: 1 giblets (157 g) has 9.3 mg (52% DV). 13 of the 42 meats ranked are a good source (10% DV or more) in a typical serving; 5 reach 20% DV, the FDA bar for “high in”.
Highest in iron per 100 g
30 of 42 ranked meats, most iron first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Turkey liver (raw) | 8.9 mg50% DV | 1 raw liver78 g | 7 mg39% DV | 14 mg |
| 2 | Turkey giblets (raw) | 5.9 mg33% DV | 1 giblets157 g | 9.3 mg52% DV | 9.5 mg |
| 3 | Chicken giblets (raw) | 5.9 mg33% DV | 1 giblets75 g | 4.4 mg24% DV | 9.5 mg |
| 4 | Turkey heart (raw) | 3.7 mg21% DV | 4 oz113 g | 4.2 mg23% DV | 5.3 mg |
| 5 | Turkey gizzard (raw) | 2.8 mg15% DV | 1 raw gizzard63 g | 1.8 mg10% DV | 5 mg |
| 6 | Ground beef (97% lean meat / 3% fat, raw) | 2.4 mg14% DV | 4 oz113 g | 2.8 mg15% DV | 4 mg |
| 7 | Ground beef (95% lean meat / 5% fat, raw) | 2.4 mg13% DV | 4 oz113 g | 2.7 mg15% DV | 3.5 mg |
| 8 | Ground beef (93% lean meat / 7% fat, raw) | 2.3 mg13% DV | 4 oz113 g | 2.6 mg15% DV | 3.1 mg |
| 9 | Beef (chuck for stew, separable lean and fat, select, raw) | 2.2 mg12% DV | 4 oz113 g | 2.5 mg14% DV | 3.5 mg |
| 9 | Honey roll sausage (beef) | 2.2 mg12% DV | 1 slice23 g | 0.51 mg3% DV | 2.4 mg |
| 11 | Beef (chuck for stew, separable lean and fat, choice, raw) | 2.1 mg12% DV | 4 oz113 g | 2.4 mg13% DV | 3.2 mg |
| 12 | Beef (grass-fed, ground, raw) | 2 mg11% DV | 4 oz113 g | 2.2 mg12% DV | 2 mg |
| 13 | Lamb loin (separable lean only, trimmed to 1/4" fat, choice, raw) | 1.9 mg11% DV | 1 oz28 g | 0.54 mg3% DV | 2.7 mg |
| 14 | Lamb leg (shank half, separable lean only, trimmed to 1/4" fat, choice, raw) | 1.8 mg10% DV | 1 oz28 g | 0.52 mg3% DV | 2.9 mg |
| 15 | Lamb foreshank (separable lean only, trimmed to 1/4" fat, choice, raw) | 1.8 mg10% DV | 1 oz28 g | 0.51 mg3% DV | 3 mg |
| 16 | Lamb foreshank (separable lean and fat, trimmed to 1/4" fat, choice, raw) | 1.7 mg9% DV | 1 oz28 g | 0.47 mg3% DV | 1.7 mg |
| 16 | Lamb foreshank (separable lean and fat, trimmed to 1/8" fat, choice, raw) | 1.7 mg9% DV | 1 oz28 g | 0.47 mg3% DV | 1.7 mg |
| 16 | Lamb rib (separable lean only, trimmed to 1/4" fat, choice, raw) | 1.7 mg9% DV | 1 oz28 g | 0.47 mg3% DV | 2 mg |
| 19 | Lamb loin (separable lean and fat, trimmed to 1/8" fat, choice, raw) | 1.7 mg9% DV | 1 oz28 g | 0.47 mg3% DV | 1.2 mg |
| 20 | Ground beef (70% lean meat / 30% fat, raw) | 1.6 mg9% DV | 1 oz28 g | 0.46 mg3% DV | 0.99 mg |
| 21 | Beef (top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, raw) | 1.6 mg9% DV | 4 oz113 g | 1.8 mg10% DV | 2.5 mg |
| 22 | Salami (Italian, pork and beef, dry, sliced, 50% less sodium) | 1.5 mg8% DV | 1 serving 5 slices28 g | 0.42 mg2% DV | 0.86 mg |
| 23 | Chicken thigh (meat only, cooked, roasted) | 1.1 mg6% DV | 1 thigh without skin116 g | 1.3 mg7% DV | 1.3 mg |
| 24 | Ground turkey (raw) | 1.1 mg6% DV | 4 oz113 g | 1.2 mg7% DV | 1.5 mg |
| 25 | Chicken breast (meat only, cooked, roasted) | 1 mg6% DV | 1/2 breast86 g | 0.89 mg5% DV | 1.3 mg |
| 26 | Turkey (dark meat, meat and skin, raw) | 1 mg6% DV | 4 oz113 g | 1.1 mg6% DV | 1.2 mg |
| 27 | Lamb seam fat (Australian, imported, raw) | 0.98 mg5% DV | 4 oz113 g | 1.1 mg6% DV | 0.43 mg |
| 27 | Pork loin (tenderloin, separable lean only, raw) | 0.98 mg5% DV | 4 oz113 g | 1.1 mg6% DV | 1.8 mg |
| 29 | Chicken (meat and skin, raw) | 0.9 mg5% DV | 1/2 chicken460 g | 4.1 mg23% DV | 0.84 mg |
| 30 | Chicken (meat only, raw) | 0.89 mg5% DV | 1/2 chicken329 g | 2.9 mg16% DV | 1.5 mg |
Most iron per typical serving
The same meats ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Turkey giblets (raw) | 5.9 mg33% DV | 1 giblets157 g | 9.3 mg52% DV | 9.5 mg |
| 2 | Turkey liver (raw) | 8.9 mg50% DV | 1 raw liver78 g | 7 mg39% DV | 14 mg |
| 3 | Chicken giblets (raw) | 5.9 mg33% DV | 1 giblets75 g | 4.4 mg24% DV | 9.5 mg |
| 4 | Turkey heart (raw) | 3.7 mg21% DV | 4 oz113 g | 4.2 mg23% DV | 5.3 mg |
| 5 | Chicken (meat and skin, raw) | 0.9 mg5% DV | 1/2 chicken460 g | 4.1 mg23% DV | 0.84 mg |
| 6 | Chicken (meat only, raw) | 0.89 mg5% DV | 1/2 chicken329 g | 2.9 mg16% DV | 1.5 mg |
| 7 | Ground beef (97% lean meat / 3% fat, raw) | 2.4 mg14% DV | 4 oz113 g | 2.8 mg15% DV | 4 mg |
| 8 | Ground beef (95% lean meat / 5% fat, raw) | 2.4 mg13% DV | 4 oz113 g | 2.7 mg15% DV | 3.5 mg |
| 9 | Ground beef (93% lean meat / 7% fat, raw) | 2.3 mg13% DV | 4 oz113 g | 2.6 mg15% DV | 3.1 mg |
| 10 | Beef (chuck for stew, separable lean and fat, select, raw) | 2.2 mg12% DV | 4 oz113 g | 2.5 mg14% DV | 3.5 mg |
| 11 | Beef (chuck for stew, separable lean and fat, choice, raw) | 2.1 mg12% DV | 4 oz113 g | 2.4 mg13% DV | 3.2 mg |
| 12 | Beef (grass-fed, ground, raw) | 2 mg11% DV | 4 oz113 g | 2.2 mg12% DV | 2 mg |
| 13 | Beef (top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, raw) | 1.6 mg9% DV | 4 oz113 g | 1.8 mg10% DV | 2.5 mg |
| 14 | Turkey gizzard (raw) | 2.8 mg15% DV | 1 raw gizzard63 g | 1.8 mg10% DV | 5 mg |
| 15 | Chicken thigh (meat only, cooked, roasted) | 1.1 mg6% DV | 1 thigh without skin116 g | 1.3 mg7% DV | 1.3 mg |
Most iron per 200 kcal
Nutrient density: iron for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Turkey liver (raw) | 8.9 mg50% DV | 1 raw liver78 g | 7 mg39% DV | 14 mg |
| 2 | Turkey giblets (raw) | 5.9 mg33% DV | 1 giblets157 g | 9.3 mg52% DV | 9.5 mg |
| 3 | Chicken giblets (raw) | 5.9 mg33% DV | 1 giblets75 g | 4.4 mg24% DV | 9.5 mg |
| 4 | Turkey heart (raw) | 3.7 mg21% DV | 4 oz113 g | 4.2 mg23% DV | 5.3 mg |
| 5 | Turkey gizzard (raw) | 2.8 mg15% DV | 1 raw gizzard63 g | 1.8 mg10% DV | 5 mg |
| 6 | Ground beef (97% lean meat / 3% fat, raw) | 2.4 mg14% DV | 4 oz113 g | 2.8 mg15% DV | 4 mg |
| 7 | Beef (chuck for stew, separable lean and fat, select, raw) | 2.2 mg12% DV | 4 oz113 g | 2.5 mg14% DV | 3.5 mg |
| 8 | Ground beef (95% lean meat / 5% fat, raw) | 2.4 mg13% DV | 4 oz113 g | 2.7 mg15% DV | 3.5 mg |
| 9 | Beef (chuck for stew, separable lean and fat, choice, raw) | 2.1 mg12% DV | 4 oz113 g | 2.4 mg13% DV | 3.2 mg |
| 10 | Ground beef (93% lean meat / 7% fat, raw) | 2.3 mg13% DV | 4 oz113 g | 2.6 mg15% DV | 3.1 mg |
| 11 | Lamb foreshank (separable lean only, trimmed to 1/4" fat, choice, raw) | 1.8 mg10% DV | 1 oz28 g | 0.51 mg3% DV | 3 mg |
| 12 | Lamb leg (shank half, separable lean only, trimmed to 1/4" fat, choice, raw) | 1.8 mg10% DV | 1 oz28 g | 0.52 mg3% DV | 2.9 mg |
| 13 | Lamb loin (separable lean only, trimmed to 1/4" fat, choice, raw) | 1.9 mg11% DV | 1 oz28 g | 0.54 mg3% DV | 2.7 mg |
| 14 | Beef (top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, raw) | 1.6 mg9% DV | 4 oz113 g | 1.8 mg10% DV | 2.5 mg |
| 15 | Honey roll sausage (beef) | 2.2 mg12% DV | 1 slice23 g | 0.51 mg3% DV | 2.4 mg |
Which foods are ranked
- The 42 meats on CalorieExplorer with a reported iron value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (42 meats); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for iron, 18 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.