How Much Iron is in a Beef Burger? A Detailed Look at This Essential Mineral

Being active, drinking enough water, and eating vegetables at every meal are probably things you don’t think about much when it comes to adding iron-rich foods to your diet. That’s a mistake. Iron is an important nutrient. Not getting enough can lead to health issues, including iron-deficiency anemia. Luckily, incorporating foods that are high in iron can help combat this condition.

Iron is an essential mineral that plays many important roles in the body It is a component of hemoglobin, which transports oxygen from the lungs to tissues throughout the body Iron is also part of various enzymes and is involved in energy production, DNA synthesis, and immune function.

Given the importance of iron, it’s valuable to understand how much of this mineral is provided by common foods like beef burgers This article will take a detailed look at the iron content of beef burgers and how they compare to other iron-rich foods.

How Much Iron is in a Beef Burger?

The iron content of beef burgers can vary depending on the cut of beef used and the fat content. Generally speaking, a 100g beef burger patty contains around 2-3mg of iron.

For example, according to the USDA FoodData Central database, a 100g serving of 85% lean ground beef contains 2.7mg of iron. Meanwhile, a 100g serving of 90% lean ground beef contains 2.5mg.

So on average, a standard 100g beef burger patty provides about 2.5mg of iron.

To put this in the context of a full burger:

A burger with an average 180g patty would contain about 4.5mg of iron
A quarter pounder burger with a 113g patty would provide around 2.8mg of iron.

Daily Iron Needs

To understand how significant these amounts are, it’s helpful to look at the recommended daily intake for iron.

The recommended dietary allowance (RDA) for iron is:

8mg per day for adult men
18mg per day for premenopausal women
8mg per day for postmenopausal women

So a single beef burger can provide over 50% of the recommended daily iron intake for men and around 25% of the RDA for premenopausal women.

However, these RDAs represent the average daily needs. Individual requirements can vary based on factors like age, gender, pregnancy status, and overall diet.

For example, vegetarians and vegans may need as much as 1.8 times the RDA since plant-based iron is not absorbed as well as the iron found in meat. Women with heavy periods may also need more than the RDA.

Absorption of Iron From Beef

Beef contains a highly bioavailable form of iron called heme iron. This type of iron is very efficiently absorbed by the body.

Studies show the absorption rate of heme iron from meat and other animal products ranges from 15-35%, whereas non-heme iron from plant foods is absorbed at just 2-20%.

So your body can effectively obtain the iron provided in a beef burger. Having meat in a meal also enhances absorption of non-heme iron from other foods like vegetables and grains.

How Beef Compares to Other Iron Sources

While beef burgers provide an efficient form of iron, many other foods contain significant amounts of this mineral. Here’s how the iron content of beef compares to other dietary sources:

Oysters: A 3 oz serving of cooked oysters provides about 8mg iron, over 3 times more than an average burger.
Spinach: 1 cup of cooked spinach provides 6mg iron.
Lentils: 1 cup cooked lentils has 6.6mg iron.
White beans: 1 cup cooked beans has about 5mg.
Tofu: A half cup of firm tofu provides 3.4mg iron.
Quinoa: 1 cup cooked quinoa has 2.8mg.

So while beef is high in easily absorbed heme iron, many plant foods provide comparable or greater amounts of non-heme iron. Those wanting to maximize their iron intake can include both meat and plant-based iron sources.

Tips to Get Enough Iron

Here are some tips to help ensure you meet your daily iron needs:

Include vitamin C foods like oranges, peppers, and broccoli which enhance iron absorption from plant foods.
Avoid drinking coffee or tea with meals as the tannins can inhibit iron absorption.
If you don’t eat meat, eat more legumes, nuts, seeds, dark leafy greens, and iron-fortified foods.
Consider an iron supplement if your levels are chronically low, but consult your doctor first.
Cook in cast iron pots and pans, which can add small amounts of iron to food.
Limit calcium-rich foods during meals, as calcium can inhibit iron absorption.

The Bottom Line

A 100g beef burger patty contains around 2.5mg of iron, providing over 30% of the daily requirement for men and 15% for premenopausal women. While a good source, many plant foods offer equal or higher amounts of non-heme iron. Following a balanced diet with sufficient iron can help prevent deficiency. Those at risk of low iron should take steps like including vitamin C foods and limiting iron absorption inhibitors.

how much iron is in a beef burger

Dark turkey meat

When it comes to poultry, don’t wait until Thanksgiving to enjoy turkey. Dark meat from the bird is tops for iron, weighing in at 1.04 mg per 100-gram serving.

If you need a change of pace from the usual steak, opt for lamb chops. Just 100 grams of lamb boasts 1.98 mg of iron.

The superstar leafy green is high in iron—100 mg provides 2.71 mg of iron. While that sounds like a lot of spinach, the vegetable wilts down drastically once cooked.

Legumes, such as lentils, chickpeas, and beans, are cheap and full of iron. They are also good for people who are anemia because they don’t contain meat.

This is a solid choice for plant eaters wanting to up their iron intake, as a 100 gram serving of tofu packs in 1.69 mg of iron.

9 iron-rich foods for anemia

It may be easier to get enough iron if you eat animal products, since one serving of meat can provide a lot of your RDA. However, you can easily meet your goals by consuming many iron-rich plant-based foods. These are the best iron rich foods for anemia.

Time to cook up a hamburger—one of the best sources of heme is red meat. A 100-gram serving of cooked ground beef contains 2.47 mg of iron, or 15% of the recommended daily value for premenopausal adult women. The heme iron in red meat also increases absorption of nonheme iron from other foods eaten at the same time, like leafy greens.

It may be time to spice up your menu with some organ meats. These oft-overlooked foods, like livers and kidneys, are chock-full of iron. A 100-gram serving of fried beef liver weighs in at 6.12 mg of iron, or a third of a premenopausal adult woman’s recommended daily intake.

If you’re a fan of fish, especially shellfish, you’re in luck. Not only does it taste great, but it’s also a rich source of iron for an anemia diet. Oysters and mussels are highest in iron, but scallops and sardines don’t fall too far behind.

5 Tips to BEST BURGERS! | Make the best Homemade Grilled Burgers using these tips!

FAQ

Are beef burgers high in iron?

A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the DV ( 26 ). Meat is also rich in protein, zinc, selenium, and several B vitamins ( 27 ). Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis ( 28 ).

How much iron is in a beef hamburger patty?

Beef, ground, 85% lean meat / 15% fat, patty, cooked, pan-broiled, 1 serving ( 3 oz )

Protein (g)	20.93
Iron, Fe (mg)	2.28
Magnesium, Mg (mg)	18.7
Phosphorus, P (mg)	179.35
Potassium, K (mg)	296.65

Is beef good for iron deficiency?

Red meat is rich in heme iron, along with protein, selenium, and zinc. The amount of iron depends on the type of red meat. For every 100 grams of meat, beef has about 2.47 mg of iron, lamb has 1.78 mg, and venison has 4.98mg. Seafood is also a good source of iron, depending on the species.