Beef Round: The Excellent Source of Heme Iron Among Multiple Choice Options

January 13, 2026 •

4 min read

Iron deficiency is one of the most common nutritional deficiencies worldwide, affecting millions. This is why identifying bioavailable iron sources is critical. Of the choices offered, which of the following foods is an excellent source of heme iron: multiple choice beef round low fat cow's milk broccoli butter? The clear answer is beef round, which provides the most readily absorbed form of the mineral.

Quick Summary

Heme iron, found in animal products like beef, is absorbed far more efficiently than the non-heme iron in plants. This guide explores why beef round is the superior choice for this essential mineral among common food options.

Key Points

Heme vs. Non-Heme: Heme iron from animals like beef is absorbed far more effectively than non-heme iron from plants.
Beef Round is the Winner: Among the choices, beef round is the only food providing highly bioavailable heme iron.
Poor Iron Sources: Low-fat cow's milk and butter are poor sources of iron, with milk containing negligible non-heme iron and butter having almost none.
Broccoli's Role: Broccoli contains non-heme iron, but its high vitamin C content helps increase the absorption of that iron.
Enhance Absorption: Pairing non-heme iron with vitamin C-rich foods is a great strategy for vegetarians and vegans.
Inhibitors: Consuming coffee, tea, and calcium-rich foods near iron-rich meals can hinder iron absorption.

Understanding Heme vs. Non-Heme Iron

Iron is a vital mineral that your body uses to create hemoglobin, the protein in red blood cells that carries oxygen throughout your body. Not all dietary iron is created equal, however. It comes in two primary forms: heme and non-heme iron. The source of the iron determines its bioavailability—the degree to which the body can absorb and utilize it.

Heme iron is derived from hemoglobin and myoglobin in animal flesh, which includes meat, poultry, and seafood. This form is highly bioavailable, with an absorption rate of 15% to 35%. Its absorption is relatively unaffected by other dietary factors. Non-heme iron, on the other hand, comes primarily from plant sources, such as grains, vegetables, and legumes, and is found in fortified foods. The body absorbs non-heme iron at a much lower rate, typically between 2% and 10%.

The Correct Choice: Beef Round

Given the stark difference in bioavailability, the answer to the multiple-choice question—which of the following foods is an excellent source of heme iron: multiple choice beef round low fat cow's milk broccoli butter?—is unequivocally beef round. As a red meat, beef round is packed with this easily absorbable heme iron. A single serving of lean beef can provide a significant portion of your daily recommended iron intake, making it a highly efficient food for improving iron status. The iron content in beef is crucial for preventing iron-deficiency anemia, which can cause fatigue, weakness, and other health issues.

A Closer Look at the Other Choices

While the other options might contribute to a healthy diet, they do not provide an excellent source of heme iron:

Low-fat cow's milk: Milk and other dairy products are extremely poor sources of iron. Milk contains non-heme iron, and the calcium in dairy can actually inhibit iron absorption. The iron content is so negligible that it is not considered a significant source.
Broccoli: This cruciferous vegetable is very nutritious, but its iron is non-heme. While it contains a respectable amount of iron, its bioavailability is low. However, broccoli is rich in vitamin C, which enhances the absorption of non-heme iron, an important factor for those on plant-based diets.
Butter: Butter is a dairy product composed primarily of fat. It contains virtually no iron and is not a source of either heme or non-heme iron.

Maximizing Iron Absorption

For those focusing on improving their iron levels, particularly individuals who rely more on plant-based sources, several dietary strategies can maximize absorption. One of the most effective methods is pairing non-heme iron foods with those rich in vitamin C. The presence of vitamin C significantly boosts the absorption of non-heme iron.

Conversely, certain substances can inhibit iron absorption. These include tannins in coffee and tea, and calcium in dairy products. It's best to consume these items at a different time than your iron-rich meals.

Practical Iron Intake Strategies

To create a balanced diet that supports healthy iron levels, consider the following:

Include heme sources: Lean red meats like beef round, poultry, and seafood are excellent choices for ensuring a high intake of easily absorbable iron.
Enhance non-heme absorption: When eating plant-based iron sources like lentils, beans, or spinach, combine them with a vitamin C-rich food. A spinach salad with citrus dressing or lentils with tomatoes are great examples.
Use cast iron cookware: Cooking acidic foods in a cast iron skillet can increase the iron content of your food.
Time dairy and inhibitors strategically: To get the most out of your iron-rich meals, avoid consuming large amounts of milk, coffee, or tea at the same time.

Iron Source Comparison


Food Item	Iron Type	Bioavailability	Key Considerations
Beef Round	Heme	High (15-35%)	Easily and efficiently absorbed; excellent source of protein, zinc, and vitamin B12.
Low-Fat Cow's Milk	Non-Heme	Very Low (0%)	Contains negligible iron; calcium can inhibit absorption of other iron sources.
Broccoli	Non-Heme	Low (2-10%)	Vitamin C content enhances its own non-heme iron absorption.
Butter	None	Negligible (0%)	Primarily fat with no significant iron content.

Conclusion

In the final analysis, when comparing the multiple-choice options, beef round stands out as the superior source of heme iron. This form of iron is absorbed much more effectively by the body than the non-heme iron found in plant-based foods like broccoli. While low-fat cow's milk and butter offer minimal to no iron, it is crucial to remember the role of non-heme sources in a balanced diet. By strategically pairing foods rich in non-heme iron with vitamin C and minimizing inhibitors, individuals can optimize their iron intake regardless of their dietary preferences. For the most efficient and direct route to increasing iron levels, however, lean red meat like beef round is an excellent and powerful option. To delve deeper into the science of iron and its function, consult the National Institutes of Health.

Frequently Asked Questions

Heme iron is a type of dietary iron found in animal-based foods, such as meat, fish, and poultry. It is known for its high bioavailability, meaning the body absorbs and uses it more easily than non-heme iron.

Beef round is a cut of red meat, which is a rich source of heme iron. The iron is bound to hemoglobin and myoglobin in the muscle tissue, making it highly absorbable by the body.

No, low-fat cow's milk is not a good source of iron. It contains a negligible amount of non-heme iron, and its calcium content can interfere with the absorption of iron from other foods.

Broccoli contains non-heme iron, which is less efficiently absorbed than heme iron. However, it is also high in vitamin C, which can significantly improve the body's ability to absorb the iron it contains.

Butter is almost entirely composed of fat and has virtually no iron content. It is not considered a source of iron in any form.

Other sources of heme iron include poultry, fish, shellfish like oysters and clams, and other red meats like lamb and pork.

Vegetarians can enhance their non-heme iron absorption by pairing iron-rich plant foods (like lentils or spinach) with foods high in vitamin C (such as citrus fruits, tomatoes, or bell peppers).

Yes, excessive heme iron intake, often associated with high consumption of red meat, has been linked to potential health risks such as increased risk of certain cancers, heart disease, and type-2 diabetes.

Cooking methods do not significantly alter the inherent iron content of beef. However, pairing beef with vitamin C-rich foods can enhance the absorption of the non-heme iron also present in the meat.

Iron is essential for everyone, but the type of iron is a matter of dietary choice and preference. While heme iron is more bioavailable, many people meet their iron needs with a balanced diet of non-heme sources, often with the help of vitamin C.