High iron meat
The most iron per serving among meats and poultry comes from chicken liver (13 mg per 4 oz, 73% DV), then liverwurst (13 mg per 4 oz, 71% DV) and quail (5 mg per 4 oz, 28% DV). 6 of the 40 meats and poultry we compared reach FDA's “high in iron” level of 20% DV per serving.
High iron meat, ranked per serving
| # | Food | Serving | Iron | Calories | Iron per 3.5 oz (100 g) | FDA label term |
|---|---|---|---|---|---|---|
| 1 | Chicken liver (cooked) | 4 oz (113 g) | 13 mg (73% DV) | 189 calories | 12 mg | High |
| 2 | Liverwurst | 4 oz (113 g) | 13 mg (71% DV) | 371 calories | 11 mg | High |
| 3 | Quail (cooked) | 4 oz (113 g) | 5 mg (28% DV) | 257 calories | 4.4 mg | High |
| 4 | Turkey pastrami | 4 oz (113 g) | 4.8 mg (26% DV) | 158 calories | 4.2 mg | High |
| 5 | Venison (cooked) | 4 oz (113 g) | 3.8 mg (21% DV) | 212 calories | 3.4 mg | High |
| 6 | Elk (cooked) | 4 oz (113 g) | 3.8 mg (21% DV) | 219 calories | 3.3 mg | High |
| 7 | Bison (cooked) | 4 oz (113 g) | 3.5 mg (19% DV) | 270 calories | 3.1 mg | Good source |
| 8 | Duck (cooked) | 4 oz (113 g) | 3.1 mg (17% DV) | 228 calories | 2.7 mg | Good source |
| 9 | Ground beef (cooked) | 4 oz (113 g) | 2.9 mg (16% DV) | 284 calories | 2.6 mg | Good source |
| 10 | Rabbit (cooked) | 4 oz (113 g) | 2.7 mg (15% DV) | 234 calories | 2.4 mg | Good source |
| 11 | Roast beef | 4 oz (113 g) | 2.3 mg (13% DV) | 130 calories | 2 mg | Good source |
| 12 | Corned beef | 4 oz (113 g) | 2.1 mg (12% DV) | 285 calories | 1.9 mg | Good source |
| 13 | Lamb (cooked) | 4 oz (113 g) | 2 mg (11% DV) | 321 calories | 1.8 mg | Good source |
| 14 | Chorizo | 1 piece (2.6 oz, 75 g) | 1.8 mg (10% DV) | 256 calories | 2.3 mg | Good source |
| 15 | Ground turkey (cooked) | 4 oz (113 g) | 1.7 mg (10% DV) | 230 calories | 1.5 mg | Good source |
| 16 | Turkey thigh (cooked) | 4 oz (113 g) | 1.6 mg (9% DV) | 187 calories | 1.4 mg | |
| 17 | Chicken drumstick (cooked) | 4 oz (113 g) | 1.6 mg (9% DV) | 192 calories | 1.4 mg | |
| 18 | Beef jerky | 1 oz (28 g) | 1.5 mg (9% DV) | 116 calories | 5.4 mg | |
| 19 | Pork tenderloin (cooked) | 4 oz (113 g) | 1.3 mg (7% DV) | 162 calories | 1.1 mg | |
| 20 | Chicken thigh (cooked) | 4 oz (113 g) | 1.3 mg (7% DV) | 203 calories | 1.1 mg |
The meats and poultry with the least iron
- Bacon (cooked): 0.1 mg (1% DV) per 1 slice cooked (8.1 g)
- Canadian bacon (raw): 0.1 mg (1% DV) per 1 oz (28 g)
- Salami: 0.1 mg (1% DV) per 1 slice (9.8 g)
- Turkey bacon (cooked): 0.2 mg (1% DV) per 1 slice (8.1 g)
- Kielbasa (cooked): 0.3 mg (2% DV) per 1 oz (28 g)
What counts as high or low
- High, rich in, excellent source: 20% of the Daily Value or more per serving. Good source: 10 to 19% DV (21 CFR 101.54). We count the % DV as rounded in the table.
FDA applies these terms to the reference amount on a food label. We apply them to the serving shown, which is usually the same size or close to it.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Chicken liver (cooked): Chicken, liver, all classes, cooked, simmered, FDC ID 171061
- Liverwurst: Liverwurst, FDC ID 2706213
- Quail (cooked): Quail, cooked, total edible, FDC ID 169902
- Turkey pastrami: Pastrami, turkey, FDC ID 172927
- Venison (cooked): Game meat, deer, ground, cooked, pan-broiled, FDC ID 172603
- Elk (cooked): Game meat, elk, ground, cooked, pan-broiled, FDC ID 174426
- Bison (cooked): Game meat, bison, ground, cooked, pan-broiled, FDC ID 174422
- Duck (cooked): Duck, domesticated, meat only, cooked, roasted, FDC ID 172411
- Ground beef (cooked): Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled, FDC ID 174032
- Rabbit (cooked): Game meat, rabbit, domesticated, composite of cuts, cooked, stewed, FDC ID 174346
- Roast beef: Roast beef, deli style, prepackaged, sliced, FDC ID 174570
- Corned beef: Beef, corned, FDC ID 2705850
- Lamb (cooked): Lamb, ground, cooked, broiled, FDC ID 172544
- Chorizo: Chorizo, FDC ID 2706179
- Ground turkey (cooked): Turkey, Ground, cooked, FDC ID 171506
- Turkey thigh (cooked): Turkey, thigh, from whole bird, meat only, roasted, FDC ID 171532
- Chicken drumstick (cooked): Chicken, broilers or fryers, drumstick, meat only, cooked, stewed, FDC ID 172377
- Beef jerky: Beef jerky, FDC ID 2705860
- Pork tenderloin (cooked): Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted, FDC ID 168250
- Chicken thigh (cooked): Chicken, broilers or fryers, thigh, meat only, cooked, roasted, FDC ID 172388
- Bacon (cooked): Pork, cured, bacon, cooked, baked, FDC ID 167914
- Canadian bacon (raw): Canadian bacon, unprepared, FDC ID 167869
- Salami: Salami, dry or hard, pork, beef, FDC ID 174582
- Turkey bacon (cooked): Bacon, turkey, microwaved, FDC ID 171639
- Kielbasa (cooked): Kielbasa, fully cooked, grilled, FDC ID 173877
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
- 21 CFR 101.54, nutrient content claims for “good source” and “high”. https://www.ecfr.gov/current/title-21/section-101.54 (eCFR text as of 2026-09-16)
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.