Updated 30 September 2026
If you're trying to get more iron into your diet, meat is one of the easiest places to find it. But the amount varies a lot between species and cuts. Red meat is the clear winner, and some cuts are richer than others. This guide lists the most iron-rich meats, gives typical ranges per 100g, explains why iron from meat is absorbed so well, and sets out what the NHS says about how much red meat to eat.
This is general information from a butcher, not medical advice. If you think you may be low in iron, speak to your GP or pharmacist.
Iron-rich meats list
The figures below are typical ranges for raw, lean meat, based on UK food composition data and similar published nutrition tables. Exact values vary with the animal, the cut, the fat content and how it's cooked, so treat them as a guide rather than a label.
| Meat (raw, lean) | Typical iron per 100g | Notes |
|---|---|---|
| Liver (lamb, beef, pig) | very high: several times more than muscle meat | Not for pregnant women (see below) |
| Lean beef (steak, mince, diced) | about 1.5–3mg | The best everyday source |
| Lean lamb | about 1.3–2mg | Leg and shoulder |
| Pork | about 0.5–1mg | Leaner cuts tend to be at the lower end |
| Chicken thigh (dark meat) | about 0.6–1mg | More than breast |
| Chicken breast (white meat) | about 0.3–0.6mg | Low, but very lean and high in protein |
The pattern is simple: the redder the meat, the more iron it tends to contain. Iron is carried in the muscle by myoglobin, the protein that makes red meat red.
Haem iron: why meat iron is absorbed well
Iron comes in two forms:
- Haem iron, found in meat, poultry and fish. The body absorbs it more easily than iron from plants.
- Non-haem iron, found in pulses, dark green vegetables, fortified cereals and dried fruit. It's absorbed less efficiently, though vitamin C in the same meal helps.
That's why a small portion of red meat can make a real difference to your iron intake, and why eating vegetables alongside it is a good idea.
How much iron do you need?
The NHS says adults need roughly:
- 8.7mg a day for men aged 19 and over and women aged 50 and over.
- 14.8mg a day for women aged 19 to 50, because of iron lost through periods.
The NHS also says most people should be able to get the iron they need from a varied diet.
How much red meat should you eat?
The NHS advises that if you eat more than 90g of red and processed meat a day (cooked weight), you should cut down to 70g or less. That's roughly one steak or a portion of mince a day, averaged over the week. Processed meats such as bacon, ham and sausages should be kept to a minimum. So the best approach is to choose lean, unprocessed red meat and make it count.
The best iron-rich meats from our counter
- Lean beef mince: our Lean Beef Mince 400g (£7.49) is approximately 10% fat and goes into bolognese, chilli and cottage pie.
- Extra lean diced beef: Extra Lean Diced Beef 400g (£8.99), trimmed of extra fat, for stews and curries.
- Lean steak: rump and fillet are both lean red meat. Try Rump Steak 2x 6oz (£8.99).
- Lamb: the Whole Carvery Leg of Lamb 2.2-2.7kg (£34.99) is a lean roasting cut, and leftovers make good lunches.
What about liver?
Liver is the richest source of iron you can eat. But the NHS advises that pregnant women should avoid liver and liver products such as pâté, because they are very high in vitamin A, which can harm an unborn baby. Everyone else should keep liver to no more than once a week, according to NHS guidance. We don't currently sell liver on our live counter.
Getting the most iron from your meals
- Pair meat with vitamin C: peppers, tomatoes, broccoli, or a squeeze of lemon.
- Add pulses: beans and lentils in a chilli or stew add non-haem iron, and the meat helps it be absorbed.
- Go easy on tea and coffee with meals, which can reduce iron absorption.
- Don't overcook for the sake of it, but always cook mince until steaming hot, with no pink.
Iron-rich meal ideas
- Chilli con carne with lean mince, with kidney beans and peppers.
- Beef mince spaghetti bolognese, with plenty of tomato.
- Slow cooker beef stew, with carrots and greens.
- Roast leg of lamb, with broccoli and peas.
For protein comparisons, see how much protein is in chicken breast. Browse our lean meat range and lean beef mince.
Iron-rich meats FAQs
Which meat has the most iron?
Liver has by far the most. Of the everyday cuts, lean beef is the richest, followed by lamb, then pork and dark chicken meat.
Is beef or chicken better for iron?
Beef. Lean beef typically contains several times more iron per 100g than chicken breast.
Is iron from meat better absorbed?
Yes. Meat contains haem iron, which the body absorbs more easily than the non-haem iron in plant foods.
How much red meat is safe to eat?
The NHS advises cutting down to 70g or less a day (cooked weight) if you currently eat more than 90g of red and processed meat.
Does cooking meat reduce its iron?
Cooking causes little loss of iron from the meat itself. Some can leach into the cooking juices, so serve them as gravy or sauce.