Is Lean Ground Beef a Goodsource of Iron

Height 10 Foods Highest in Iron

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Final Updated: May ninth, 2022

Iron is an essential mineral used to transport oxygen around the torso in the form of hemoglobin. A slight deficiency in fe causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. (ane)

Conversely, too much fe leads to the production of harmful costless radicals, and interferes with metabolism, causing damage to organs like the heart and liver. (1)

The trunk is able to regulate the uptake of iron, so overdose is rare and usually only occurs when people take supplements. Atomic number 26 from natural nutrient sources, similar the ones listed beneath, are considered safe and good for you.

Foods loftier in iron include fortified cereals, beef, shellfish, stale fruit, beans, lentils, nighttime leafy greens, nighttime chocolate, quinoa, mushrooms, and squash seeds. The current daily value (DV) for fe is 18 milligrams (mg). (2)

Beneath is a list of high iron foods. For more high iron foods run into:

• Non-heme plant-based iron foods
• Meat based heme-iron sources
• High iron foods for vegans and vegetarians
• Fruits and vegetables high in iron

• Introduction
• List of High Iron Foods
• Printable
• Iron Rich Foods by Nutrient Density (Most Iron per 100 grams)
• Not-Heme (Plant Based) Iron Foods
• Heme (Meat Based) Atomic number 26 Foods
• Heme Iron vs. Not-Heme Iron
• Fe Assimilation Factors
• Causes of Atomic number 26 Deficiency
• Warnings
• About the Daily Value (%DV) Target
• About the Information
•  Nutrient Ranking Tool
• Related
• Feedback
• References

#1: Fortified Cereals

Iron per 3/4 Cup	Iron per 100g	Iron per 200 Calories
19.6mg (109% DV)	67.7mg (376% DV)	34.7mg (193% DV)

#2: Beef (Brim Steak)

Iron per 6oz Steak	Iron per 100g	Iron per 200 Calories
9.3mg (52% DV)	5.5mg (30% DV)	4.1mg (23% DV)

#3: Shellfish (Oysters)

Iron per 3oz Serving	Atomic number 26 per 100g	Atomic number 26 per 200 Calories
7.8mg (43% DV)	ix.2mg (51% DV)	11.3mg (63% DV)

#4: Stale Fruit (Apricots)

Fe per Loving cup	Iron per 100g	Iron per 200 Calories
seven.5mg (42% DV)	6.3mg (35% DV)	3.9mg (22% DV)

#v: Large White Beans

Iron per Loving cup	Fe per 100g	Fe per 200 Calories
6.6mg (37% DV)	3.7mg (21% DV)	5.3mg (30% DV)

#6: Spinach

Fe per Loving cup Cooked	Fe per 100g	Iron per 200 Calories
half dozen.4mg (36% DV)	3.6mg (20% DV)	31mg (172% DV)

#7: Baking Chocolate (Unsweetened)

Iron per 1oz Square	Iron per 100g	Iron per 200 Calories
5mg (28% DV)	17.4mg (97% DV)	5.4mg (thirty% DV)

#viii: Quinoa

Iron per Loving cup	Iron per 100g	Atomic number 26 per 200 Calories
ii.8mg (15% DV)	1.5mg (8% DV)	two.5mg (fourteen% DV)

#nine: White Push Mushrooms

Fe per Loving cup Cooked	Iron per 100g	Fe per 200 Calories
2.7mg (15% DV)	i.7mg (x% DV)	12.4mg (69% DV)

#ten: Squash and Pumpkin Seeds

Iron per 1oz Handful	Iron per 100g	Iron per 200 Calories
2.5mg (14% DV)	eight.8mg (49% DV)	3.2mg (18% DV)

Run across All 200 Foods High in Fe

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Iron Rich Foods by Nutrient Density (Virtually Fe per 100 grams)

Non-Heme (Found Based) Atomic number 26 Foods

Heme (Meat Based) Iron Foods

Heme Fe vs. Non-Heme Iron

• Non-heme iron comes from constitute foods, heme atomic number 26 comes from fauna foods.
• Heme iron tin can be absorbed more efficiently by the trunk.
• The torso can better regulate absorption of non-heme iron, helping to protect confronting toxic effects.

Factors which Touch on Iron Absorption and Retentiveness

• The most of import factor is your existing iron level. A low fe level will increase absorption, while a high iron level will decrease absorption. In general, you blot 10-15% of the iron from foods. (1)
• Meat proteins will increase the absorption of not-heme iron. (one)
• Vitamin C will increase the assimilation of not-heme iron past as much as 85%. (one,4)
• Tannins, oxalates, polyphenols, and phytates plant in tea and coffee tin reduce the absorption of non-heme iron by up to 65%. Black tea reduces absorption more than green tea and coffee. (1,4,five)
• The following teas and beverages too inhibit iron absorption: Peppermint tea, cocoa, vervain, lime flower, chamomile, and near other herbal teas containing polyphenols. (five)
• Calcium, polyphenols, and phytates found in legumes, whole grains, and chocolate can reduce assimilation of non-heme fe. (1) Further milk and antacids tin can inhibit absorption of iron supplements. (half-dozen)
• Some proteins from soy products may inhibit non-heme iron absorption. (1)
• Loftier fiber foods, such equally whole grains, raw vegetables, and bran can inhibit absorption of atomic number 26 supplements. (6)
• Foods or drinks containing caffeine can inhibit absorption of atomic number 26 supplements. (5,6)

Causes of Iron Deficiency

• Menstruating Women - Due to blood loss during menstruation, women are at adventure of atomic number 26 deficiency. The greater the blood loss the greater the hazard. (ane)
• Individuals with Kidney Failure - People with kidney failure, and peculiarly those on dialysis, are at high run a risk of atomic number 26 deficiency anemia. This is due to an disability of the kidney to create adequate amounts of the hormone erythropoietin which is necessary for red claret cell creation, and therefore, retaining iron. (1)
• Pregnant and lactating women - A developing fetus requires a high corporeality of iron, likewise, there is a high amount of fe lost through breast milk after birth. (one)
• Older infants and toddlers - Infants and toddlers crave a lot of iron as they abound and and so are at gamble of iron deficiency. (one)
• People with low levels of Vitamin A - Vitamin A helps motility iron from storage in the trunk. Without adequate amounts of vitamin A, the body cannot regulate iron leading to an atomic number 26 deficiency. (1)
• People with gastrointestinal disorders - Diarrhea, ulcers, and other gastrointestinal disorders and diseases can pb to an inadequate iron absorption. (1)
• Cancer - 60% of patients with colon cancer are iron deficient. 29-46% of patients with other cancers are as well scarce in atomic number 26. (1)
• People with Gastrointestinal Disorders - People on a restricted diet, or who have problems absorbing nutrients are at risk of iron deficiency. This includes people after bypass surgery. (1)
• People with Middle Failure - Around 60% of people with heart failure are iron scarce. (i)

Warnings

• People with loftier levels of iron in their body may take Hemochromatosis. They should avert the loftier atomic number 26 foods listed in this article. Hemochromatosis tin can lead to organ damage. Symptoms include joint hurting, fatigue, general weakness, weight loss, and tummy hurting.
• Liver is a high cholesterol nutrient which should be eaten in moderate amounts and avoided by people at take chances of heart illness or stroke.
• Night Chocolate, pumpkin seeds, squash seeds, sesame seeds, dried apricots, and molasses are high calorie foods and should be eaten in moderate amounts by people with a high torso mass index.

Near the Data

Data for the curated nutrient lists comes from the USDA Food Data Central Repository.

You tin bank check our data against the USDA past clicking the (Source) link at the lesser of each food listing.

Notation: When checking information please exist sure the serving sizes are the aforementioned. In the rare case you find any difference, delight contact u.s.a. and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:

• Daily Value (%DV) - The %DV is a full general guideline for everyone and takes into business relationship absorption factors. It is the nearly common target in the U.S. and found on the nutrition labels of near products. It is fix by the U.S. FDA.
• Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. Information technology is set by the U.S. Plant of Medicine. The RDI for amino acids is prepare by the U.N. Earth Wellness Organization. The daily value (%DV) builds on the reference dietary intake to create a number for anybody.
• Adequate Intake (%AI) - Sets a target for Omega three and Omega half dozen fats. The Acceptable Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure capability but lacks the same level of bear witness equally the Reference Dietary Intake. In short, the number is less accurate than the RDI.

Run into the Guide to Recommended Daily Intakes for more data.

Want to gear up your ain targets? Sign up for an account and set custom targets in the daily meal planner.

• Foods High in Atomic number 26
• Foods Low in Iron
• Vegetables High in Iron
• Fruits High in Atomic number 26
• Vegetarian Foods High in Iron
• Basics High in Iron
• Grains High in Atomic number 26
• Beans High in Iron
• Dairy High in Iron
• Breakfast Cereals High in Iron
• Fast Foods High in Iron

View more food groups with the food ranking tool, or come across ratios with the nutrient ratio tool.

• Iron Foods for Vegetarians and Vegans
• Fruits and Vegetables Loftier in Fe
• The Best x Foods For Salubrious Hair And Nails
• Vitamin B12 Foods
• Vegetarian sources of Vitamin B12
• Loftier Folate (B9) Foods
• Loftier Vitamin C Foods

feedback

Information Sources and References

1. Office of Dietary Supplements Fact Sail: Iron
2. FDA Daily Values Guidelines
3. U.S. Agricultural Research Service Nutrient Data Central
4. Hallberg L, Rossander L. Effect of different drinks on the absorption of non-heme iron from composite meals. Homo Nutrition Applied Nutrition 1982 Apr;36(2):116-23.
5. Richard F. Hurrell, Manju Reddy, and James D. Cook. Inhibition of non-heme iron absorption in human being by polyphenolic-containing beverages. British Journal of Nutrition (1999), 81, 289-295
6. National Library of Medicine Fact Sail on Taking Iron Supplements.

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