Goat (mutton) contains 3.7 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 piece equals 340 grams.
- 3 oz equals 85 grams.
In the category of meat, we included whole food products in the Top 10 list. Processed foods may be fortified with iron but are not included in this Top 10 list.The food tested for the particular graph below can be described more specifically as:
Game meat, goat, cooked, roasted
Meat is a good iron source, particularly red meat. Red meat gets its redness, in fact, from the large amount of iron. People who eat red meat do not typically struggle with low iron. If you do consume red meat and have low levels of iron, consult with your doctor about your situation because you may have complicating conditions, from your digestive function to high levels of blood loss.
All meats have the extra benefit of facilitating your digestive system to assimilate more iron from vegetable-based foods. Vegetarian sources of iron are generally bound in iron inhibitors, making plant-based iron more difficult to digest. A small bit of meat can help your body to unlock that iron and move it into your red blood cells where your body needs it. Read more about the role of meat in your iron absorption in this academic study.