Highest Iron Meats | NutrientNorms

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#1 44.5 mg

Beef, variety meats and by-products, spleen, raw

Full nutrient profile

#2 41.9 mg

Lamb, variety meats and by-products, spleen, raw

Full nutrient profile

#3 39.4 mg

Beef, variety meats and by-products, spleen, cooked, braised

Full nutrient profile

#	Food	mg / 100g
4	Lamb, variety meats and by-products, spleen, cooked, braised	38.7
5	Goose, liver, raw	30.5
6	Duck, domesticated, liver, raw	30.5
7	Pork, fresh, variety meats and by-products, liver, raw	23.3
8	Pork, fresh, variety meats and by-products, spleen, raw	22.3
9	Pork, fresh, variety meats and by-products, spleen, cooked, braised	22.2
10	Pork, fresh, variety meats and by-products, lungs, raw	18.9
11	Pork, fresh, variety meats and by-products, liver, cooked, braised	17.9
12	Pork, fresh, variety meats and by-products, lungs, cooked, braised	16.4
13	Lamb, New Zealand, imported, kidney, cooked, soaked and fried	14.7
14	Chicken, liver, all classes, cooked, pan-fried	12.9
15	Lamb, variety meats and by-products, kidneys, cooked, braised	12.4
16	Chicken, liver, all classes, cooked, simmered	11.6
17	Braunschweiger (a liver sausage), pork	11.2
18	Liver cheese, pork	10.8
19	Game meat, bear, cooked, simmered	10.7
20	Oscar Mayer, Braunschweiger Liver Sausage (sliced)	10.5
21	Chicken, broilers or fryers, giblets, cooked, fried	10.3
22	Lamb, variety meats and by-products, liver, cooked, pan-fried	10.2
23	Game meat, beaver, cooked, roasted	10.0
24	Sausage, Italian, turkey, smoked	9.6
25	Sausage, turkey, hot, smoked	9.6
26	Veal, variety meats and by-products, spleen, raw	9.3
27	Pate, chicken liver, canned	9.2
28	Chicken, heart, all classes, cooked, simmered	9.0
29	Chicken, liver, all classes, raw	9.0
30	Turkey, all classes, liver, raw	8.9
31	Liverwurst spread	8.8
32	Beef, New Zealand, imported, variety meats and by-products, liver, raw	8.4
33	Lamb, variety meats and by-products, liver, cooked, braised	8.3
34	Beef, variety meats and by-products, lungs, raw	8.0
35	Lamb, variety meats and by-products, liver, raw	7.4
36	Veal, variety meats and by-products, spleen, cooked, braised	7.4
37	Emu, inside drums, cooked, broiled	7.3
38	Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled	7.2
39	Game meat, muskrat, cooked, roasted	7.1
40	Game meat, raccoon, cooked, roasted	7.1
41	Chicken, broilers or fryers, giblets, cooked, simmered	7.0
42	Turkey, all classes, heart, cooked, simmered	7.0
43	Game meat, beaver, raw	6.9
44	Emu, full rump, cooked, broiled	6.9
45	Game meat, squirrel, cooked, roasted	6.8
46	Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled	6.8
47	Chicken, capons, giblets, cooked, simmered	6.8
48	Game meat, bear, raw	6.7
49	Lamb, New Zealand, imported, kidney, raw	6.6
50	Beef, variety meats and by-products, liver, cooked, braised	6.5