What Red Meat is Highest in Iron?

January 5, 2026 •

3 min read

According to the World Health Organization, iron deficiency is the most common nutritional deficiency globally. Finding out what red meat is highest in iron can be a crucial step in combating this issue, as animal-based heme iron is more easily absorbed by the body. This guide explores the best red meat options for boosting your iron intake.

Quick Summary

This article examines the iron content of various red meats, identifying the richest sources to help improve dietary iron intake. It compares beef, bison, venison, and lamb, along with organ meats, highlighting their nutritional benefits and factors affecting iron absorption.

Key Points

Venison is Highest: Among commonly available red meats, venison consistently offers the highest concentration of iron.
Organ Meats are Potent: For the highest iron content overall, organ meats like beef liver surpass standard red meat cuts.
Heme Iron is Best: The heme iron found in red meat is more readily absorbed by the body compared to non-heme iron from plant sources.
Bison is a Strong Contender: As a leaner alternative to beef, bison provides a high dose of iron, often more than many beef cuts.
Absorption Matters: Combining iron-rich foods with vitamin C can significantly increase absorption, while consuming tea, coffee, or dairy can inhibit it.
Balance is Important: While excellent sources of iron, red meat should be consumed in moderation as part of a balanced diet that includes other healthy options.

Understanding Heme vs. Non-Heme Iron

Before diving into specific meats, it's important to understand the two types of dietary iron: heme and non-heme. Heme iron, found in animal products like red meat, is highly bioavailable and easily absorbed by the body. Non-heme iron, found in plant-based sources, is less efficiently absorbed. Red meat is particularly valuable because it contains a high concentration of readily absorbed heme iron.

The Top Contenders: Venison, Bison, and Beef

When comparing common red meats, venison and bison consistently stand out for their superior iron content. A 100-gram serving of roasted venison offers approximately 4.98mg of iron, making it one of the most iron-dense red meats. Bison, a lean and nutrient-rich alternative to beef, also packs an impressive amount of iron. A 100-gram serving of ground bison provides about 3.42mg of iron, significantly more than many beef cuts. While beef is also an excellent source, its iron level can vary by cut. Lean beef averages around 2.47mg per 100 grams, but ground beef can vary depending on its fat content.

Why Organ Meats Are in a League of Their Own

For those willing to incorporate them into their diet, organ meats are the undisputed champions of iron content. Beef liver, in particular, offers an exceptional amount of iron. A 100-gram serving can provide over 6mg of iron, along with a rich supply of B vitamins, copper, and Vitamin A. Chicken and lamb liver are also extremely high in iron, making them an excellent choice for a significant nutritional boost. While organ meats may not be for everyone, they represent a highly concentrated and bioavailable source of this essential mineral.

Iron Content Comparison of Red Meats

This table provides a clear overview of the iron content in common red meats, based on a cooked 100-gram serving, to help you make informed dietary choices.


Red Meat	Iron Content (per 100g)	Notes
Venison	~4.98 mg	Very lean and flavorful game meat.
Bison	~3.42 mg	A lean, nutrient-dense alternative to beef.
Beef (Lean)	~2.47 mg	A classic and accessible source, varies by cut.
Goat	~2.8 mg	Popular worldwide, lean with a distinct flavor.
Lamb	~1.78 mg	Common source, offers moderate iron levels.
Beef Liver	>6 mg	The highest concentration of iron, along with other vitamins.

Beyond Red Meat: Other Heme and Non-Heme Sources

While red meat is a fantastic source of iron, it's not the only one. Seafood, particularly shellfish like oysters and clams, are also incredibly rich in heme iron. For those following a plant-based diet, non-heme iron can be found in a variety of foods, including legumes, leafy greens like spinach, and fortified cereals. However, to maximize non-heme iron absorption, it's beneficial to pair these foods with a source of vitamin C.

How to Maximize Iron Absorption

To get the most out of your iron-rich meals, consider the following tips:

Pair with Vitamin C: Consume red meat and other iron sources with foods high in vitamin C, such as bell peppers, citrus fruits, and tomatoes.
Avoid Absorption Blockers: Minimize your intake of calcium-rich foods, tea, and coffee during iron-rich meals, as these can hinder absorption.
Cook in Cast Iron: Cooking food in a cast-iron pan can increase its iron content.

Potential Health Considerations

While increasing iron intake through red meat can be beneficial, especially for those with deficiency, it is important to be mindful of overall health recommendations. Some studies have linked very high consumption of red and processed meats to increased risks of cardiovascular disease, type 2 diabetes, and certain cancers. Moderation is key, and balancing red meat with other iron sources like poultry, fish, and plant-based foods can provide a well-rounded and healthy diet.

Conclusion

For those seeking to maximize their dietary iron intake, venison and bison are excellent choices among common red meats, offering superior iron density. However, for the highest concentration of iron, organ meats like beef or lamb liver are unparalleled. By understanding the differences between heme and non-heme iron and incorporating strategies to maximize absorption, individuals can effectively manage their iron levels and promote better overall health. Balancing these iron-rich choices with a varied diet is the most effective approach for meeting nutritional needs while considering broader health implications.

Frequently Asked Questions

The iron content can vary slightly, but muscle meat from a deer (venison) is generally high in iron, with specific cuts like the roast or steak providing excellent amounts. Ground venison also offers a high concentration of iron.

Beef liver is significantly higher in iron than venison. While venison is one of the highest in iron among standard muscle meats, organ meats like liver provide a much more concentrated source.

Cooking does not significantly change the nutritional value of red meat, but it can concentrate the nutrients, including iron, as moisture is lost. Methods like searing or grilling can result in a more concentrated portion of iron.

Bison is generally leaner and has a higher iron content than beef. For example, a 100g serving of ground bison provides about 3.42mg of iron, compared to around 2.7mg for ground beef.

Excellent vegetarian sources of iron include legumes (lentils, beans), tofu, spinach, seeds (like pumpkin and sesame seeds), and fortified cereals. To maximize absorption, pair them with a source of vitamin C.

Heme iron is part of hemoglobin and myoglobin in meat, making it more bioavailable and easily absorbed by the body. Non-heme iron from plants is less efficiently absorbed and can be affected by other compounds like phytates.

While it is possible to consume too much iron, it is rare for healthy individuals to experience iron overload from dietary sources alone. However, people with specific genetic conditions like hemochromatosis should monitor their intake. It's always best to consume a balanced diet.