Ground beef (95% lean) contains 3.2 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 serving equals 85 grams.
- 1 portion equals 153 grams.
In the category of beef, we included whole food products in the Top 10 list. 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:
Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned
Meat in general is an outstanding source of iron, in particular red meat. Red meat gets its color, in fact, from the large quantity of iron. People who consume red meat do not generally have an iron deficiency. If you do consume red meat and have low levels of iron, speak to your doctor about your health status because you may have aggravating factors, from your digestion to unusual levels of blood loss.
All meat, red and white, has the extra feature of facilitating your digestive system to assimilate extra iron from fruits, vegetables, grains, and beans. Vegetarian sources of iron are generally locked up by iron blockers, making that iron tougher to absorb. A small portion of meat can help your body to assimilate the iron and take it into your blood where you need it. Learn more about the role of meat in your iron absorption in the journal Pediatrics.
Below are recipes for Hamburg Steak, an old-time use of hamburger.
Basic Hamburg Steak
Start with one pound of ground beef. Add one teaspoon of salt, one-half teaspoon of pepper, and one-half to three-quarter cup water, using as much as the ground beef will absorb. Shape the beef in one large flat steak and broil on a greased baking pan on a rack under a broiler until half done. It should take five to ten minutes. Turn the steak over using a broad spatula and fork and cook on the other side for five to ten minutes. Remove the steak to a hot serving platter and spread with two tablespoons of butter and garnish with parsley. Serve with a side of pasta or potato along with a marinated tomato salad.
Large Hamburg Steak With Peaches And Bacon
Use one pound of ground beef with one tablespoon of chopped parsley, one finely chopped onion, one teaspoon of salt, one-half teaspoon of pepper, and one-half to three-quarter cups of water, using as much as the ground beef will absorb. Press out the meat mixture in one large flat steak. On a cutting board, press eight slices of bacon with the dull end of a knife to make them flatter still. Peel and cut in halves four peaches. Remove the stones and sprinkle with sugar. Put the bacon, peaches, and hamburg on a baking sheet. Broil five to ten minutes on one side and then cook on the other. Remove the meat to a hot platter for serving. Put the bacon on top and the peaches around the steak, alternating with potato pieces.
Planked Hamburg Steaks
Mix together one pound of ground beef with salt and pepper. Add about one-half cup of water, or as much as the ground beef with absorb. Shape into eight small cakes and wrap each in a slice of bacon. Cook in a hot frying pan for six minutes, turning once or twice. Then stand them on edge and roll them around to cook the bacon fully. In a warm baking dish, arrange the steaks and surround them with cooked potato pieces, mushrooms, and cherry tomatoes. Brush the potatoes with egg white. Place in a 325 degree oven and bake until the potatoes brown. Serve with a fresh green salad.