Iron in beef liver
Beef liver has 5.6 mg of iron per 3 oz (85 g), which is 31% of the Daily Value. Per 100 g it contains 6.5 mg. Among meat and poultry it ranks #1 of 50 for iron per serving, and #8 of 100 across all whole foods.
Iron by portion size
| Portion | Weight | Iron (mg) | % Daily Value |
|---|---|---|---|
| 3 oz | 85 g | 5.6 | |
| 1 slice | 68 g | 4.4 | |
| 100 g | 100 g | 6.5 |
About iron
Iron carries oxygen in haemoglobin. The Daily Value is 18 mg. Heme iron from meat, fish and poultry is absorbed far better than non-heme iron from plants; vitamin C eaten at the same meal improves plant-iron absorption.
Foods with more iron than beef liver
- Soybeans, mature cooked (boiled, without salt): 8.8 mg per 1 cup (49% DV)
- Beans, white (mature seeds, canned): 7.8 mg per 1 cup (44% DV)
- Mollusks, oyster (eastern, wild, cooked, moist heat): 7.8 mg per 3 oz (44% DV)
- Tofu, raw (regular, prepared with calcium sulfate): 6.6 mg per 0.5 cup (37% DV)
- Lentils, mature seeds (cooked, boiled, without salt): 6.6 mg per 1 cup (37% DV)
All foods high in iron · Full beef liver nutrition facts
Frequently asked questions
How much iron is in beef liver?
Beef liver has 5.6 mg of iron per 3 oz (85 g), which is 31% of the Daily Value. Per 100 g it contains 6.5 mg.
Is beef liver high in iron?
Yes. At 31% of the Daily Value per serving, beef liver counts as an excellent source under FDA labeling rules (10% is 'good', 20% is 'high'). Among meat and poultry it ranks #1 of 50 for iron per serving, and #8 of 100 across all whole foods.
How much iron do I need a day?
The FDA Daily Value is 18 mg. One 3 oz of beef liver covers 31% of it.
Source: USDA FoodData Central #168626.
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.