Amount of Iron in Beef

Welcome to the nutritional iron content in 100 different types of beef, ranging from 44.55 mg to 3.15 mg per 100g. The basic type of beef is Beef, cured, luncheon meat, jellied, where the amount of iron in 100g is 3.45 mg.

3.45 mg of iron per 100g, from Beef, cured, luncheon meat, jellied corresponds to 25% of the iron RDA. For a typical serving size of 1 slice (1 oz) (4 x 4 x 3/32 thick) (or 28 g) the amount of Iron is 0.97 mg. This corresponds to an RDA percentage of 7%.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top twenty beef products high in iron

Below is a summary list for the top twenty beef items ranked by the amount or level of iron in 100g.

1. Beef, variety meats and by-products, spleen, raw : 44.55mg (318%RDA)
2. Beef, variety meats and by-products, spleen, cooked, braised : 39.36mg (281%RDA)
3. Beef, variety meats and by-products, lungs, raw : 7.95mg (57%RDA)
4. Beef, variety meats and by-products, liver, cooked, braised : 6.54mg (47%RDA)
5. Beef, variety meats and by-products, heart, cooked, simmered : 6.38mg (46%RDA)
6. Beef, variety meats and by-products, liver, cooked, pan-fried : 6.17mg (44%RDA)
7. Beef, variety meats and by-products, kidneys, cooked, simmered : 5.8mg (41%RDA)
8. Beef, variety meats and by-products, mechanically separated beef, raw : 5.67mg (41%RDA)
9. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, select, cooked, grilled : 5.46mg (39%RDA)
10. Beef, variety meats and by-products, lungs, cooked, braised : 5.4mg (39%RDA)
11. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, select, cooked, grilled : 5.33mg (38%RDA)
12. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, all grades, cooked, grilled : 5.21mg (37%RDA)
13. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, all grades, cooked, grilled : 5.09mg (36%RDA)
14. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, choice, cooked, grilled : 5.06mg (36%RDA)
15. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, choice, cooked, grilled : 4.95mg (35%RDA)
16. Beef, variety meats and by-products, liver, raw : 4.9mg (35%RDA)
17. Beef, variety meats and by-products, kidneys, raw : 4.6mg (33%RDA)
18. Beef, variety meats and by-products, heart, raw : 4.31mg (31%RDA)
19. Beef, shank crosscuts, separable lean only, trimmed to 1/4 fat, choice, cooked, simmered : 3.86mg (28%RDA)
20. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, select, raw : 3.8mg (27%RDA)

Following on from the twenty top beef items or products containing iron we have a more comprehensive break down of Beef, cured, luncheon meat, jellied, and the highest item containing iron which is Beef, variety meats and by-products, spleen, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 100 types of beef.

At the bottom of the page is the full list for the 100 different types of beef based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in beef.

Beef, cured, luncheon meat, jellied - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Beef, cured, luncheon meat, jellied should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Sausages and Luncheon Meats.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 111 kcal (6% RDA), the amount of Protein is 19 g (34% RDA), the amount of Fat is 3.3 g (5% RDA) and the amount of Carbohydrate is 0 g. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in beef.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Beef, cured, luncheon meat, jellied has a nutritional value score of 14 out of 100.Comparing the iron content and the nutritional density in 100g for Beef, cured, luncheon meat, jellied; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in beef vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Beef, cured, luncheon meat, jellied, in 100g contains 3.45 mg of iron. As a percentage of the RDA this is 25 %. Therefore, Beef, cured, luncheon meat, jellied has 0.75 mg more iron than spinach. In terms of iron percentage this is 28 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Beef, cured, luncheon meat, jellied has a nutritional value score of 14 out of 100.

The highest content of iron in the food items under the general description or type of beef, is Beef, variety meats and by-products, spleen, raw with 44.55 mg of iron per 100g. Comparing spinach with Beef, variety meats and by-products, spleen, raw; Beef, variety meats and by-products, spleen, raw has 41.85 mg more iron than spinach. In terms of iron percentage this is 1550 % more iron.

Amount of iron per 100 Calories

100 calories of beef, cured, luncheon meat, jellied is a serving size of 0.9 g, and the amount of Iron is 3.11 mg (22.52% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 17.12 g (30.63% RDA), Fat 2.97 g (4.5% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1 slice (1 oz) (4 x 4 x 3/32 thick) (or 28 g)

For the food Beef, cured, luncheon meat, jellied the typical serving size is 1 slice (1 oz) (4 x 4 x 3/32 thick) (or 28 g) which contains 0.97 mg of Iron. The iron percentage of the recommended daily value for this serving is 7 %.

To give 100% of the RDA, 14.3 servings of the typical serving size 1 slice (1 oz) (4 x 4 x 3/32 thick) (or 28 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 31.08 kcal, the Protein content is 5.32 g, the Fat content is 0.92 g and the Carbohydrate content is 0 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Beef, cured, luncheon meat, jellied

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 slice (1 oz) (4 x 4 x 3/32 thick) or 28 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 22.7 (kcal).The number of calories from Fat is 8.3 (kcal).The total calories from carbohydrate is 0.0 (kcal).

Milligrams of iron in beef (per 100g)

This list of 100 types of beef, is brought to you by www.dietandfitnesstoday.com and ranges from Beef, variety meats and by-products, spleen, raw through to Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0 fat, select, cooked, braised where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in beef.

The list below gives the total iron content in the 100 items from the general description 'beef' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 50 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for beef based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart.

The corresponding Calories for beef ranked by the amount of iron per 100g is shown below in the beef calories chart.

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 12 items. The highest amount of iron from the 12 raw items is in Beef, variety meats and by-products, spleen, raw where the content is 44.55 mg per 100g. The number of food items which are cooked are 87 items. The highest amount of iron from the 87 cooked items is in Beef, variety meats and by-products, spleen, cooked, braised where the amount is 39.36 mg per 100g. Comparing raw and cooked beef shows that cooking can change the levels of iron by 5.19 mg in a 100g serving.

Average Content for beef

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of beef, based on the list below of 100 different items under the general description of beef, is 4.49 mg of iron. This average value corresponds to 32.07 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 212.69 kcal, the average amount of Protein is 27.61 g, the average amount of Fat is 10.84 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0 fat, select, cooked, braised which in 100g contains 3.36 mg of Iron. This corresponds to 24 % of the recommended daily allowance. For this serving the amount of Calories is 190 kcal, the amount of Protein is 31.71 g, the amount of Fat is 7.02 g and the amount of Carbohydrate is 0 g.

Highest iron Content per 100g

Using the list below for the 100 different beef nutrition entries in our database, the highest amount of iron is found in Beef, variety meats and by-products, spleen, raw which contains 44.55 mg of iron per 100g. The associated percentage of RDA is 318 %. For this 100g serving the Calories content is 105 kcal, the Protein content is 18.3 g, the Fat content is 3 g, the Carbohydrate content is 0 g.

The lowest amount of iron in 100g is in Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0 fat, select, cooked, braised which contains 3.15 mg. This gives as percentage of the recommended daily allowance 23 % of the RDA. For this 100g serving the amount of Calories is 215 kcal, the amount of Protein is 32.01 g, the amount of Fat is 9.66 g, the amount of Carbohydrate is 0 g.

The difference between the highest and lowest values gives a iron range of 41.4 mg per 100g. The range for the other nutrients are as follows; 110 kcal for Calories, 13.71 g for Protein, 6.66 g for Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Beef, cured, luncheon meat, jellied contains 3.45 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Beef, variety meats and by-products, spleen, cooked, braised which contains 121.23 mg in 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 308 g). The percentage of the recommended daily value for this serving is 866 %. For this serving the Calories content is 446.6 kcal, the Protein content is 77.31 g, the Fat content is 12.94 g and the Carbohydrate content is 0 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods rich in iron.

Beef List, iron Content per 100g 1. Beef, variety meats and by-products, spleen, raw - Iron   Nutritional Value : 19 / 100     food group - Beef Products   Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   44.55 mg (318%) 105 kcal (5%) 0 g (0%) 3 g (5%) 18.3 g (33%)   Typical Serving size of 1 oz (or 28.35g):    12.63 mg (90%) 29.77 kcal (1%) 0 g (0%) 0.85 g (1%) 5.19 g (9%)   Other serving sizes 4 oz (or 113g):   50.34 mg (360%) 118.65 kcal (6%) 0 g (0%) 3.39 g (5%) 20.68 g (37%) 2. Beef, variety meats and by-products, spleen, cooked, braised - Iron   Nutritional Value : 18 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   39.36 mg (281%) 145 kcal (7%) 0 g (0%) 4.2 g (6%) 25.1 g (45%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 308g):    121.23 mg (866%) 446.6 kcal (22%) 0 g (0%) 12.94 g (20%) 77.31 g (138%)   Other serving sizes 3 oz (or 85g):   33.46 mg (239%) 123.25 kcal (6%) 0 g (0%) 3.57 g (5%) 21.34 g (38%) 3. Beef, variety meats and by-products, lungs, raw - Iron   Nutritional Value : 19 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   7.95 mg (57%) 92 kcal (5%) 0 g (0%) 2.5 g (4%) 16.2 g (29%)   Typical Serving size of 1 oz (or 28.35g):    2.25 mg (16%) 26.08 kcal (1%) 0 g (0%) 0.71 g (1%) 4.59 g (8%)   Other serving sizes 4 oz (or 113g):   8.98 mg (64%) 103.96 kcal (5%) 0 g (0%) 2.83 g (4%) 18.31 g (33%) 4. Beef, variety meats and by-products, liver, cooked, braised - Iron   Nutritional Value : 18 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   6.54 mg (47%) 191 kcal (10%) 5.13 g (4%) 5.26 g (8%) 29.08 g (52%)   Typical Serving size of 1 slice (or 68g):    4.45 mg (32%) 129.88 kcal (6%) 3.49 g (3%) 3.58 g (6%) 19.77 g (35%) 5. Beef, variety meats and by-products, heart, cooked, simmered - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   6.38 mg (46%) 165 kcal (8%) 0.15 g (0%) 4.73 g (7%) 28.48 g (51%)   Typical Serving size of 3 oz (or 85g):    5.42 mg (39%) 140.25 kcal (7%) 0.13 g (0%) 4.02 g (6%) 24.21 g (43%) 6. Beef, variety meats and by-products, liver, cooked, pan-fried - Iron   Nutritional Value : 19 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   6.17 mg (44%) 175 kcal (9%) 5.16 g (4%) 4.68 g (7%) 26.52 g (47%)   Typical Serving size of 1 slice (or 81g):    5 mg (36%) 141.75 kcal (7%) 4.18 g (3%) 3.79 g (6%) 21.48 g (38%) 7. Beef, variety meats and by-products, kidneys, cooked, simmered - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   5.8 mg (41%) 158 kcal (8%) 0 g (0%) 4.65 g (7%) 27.27 g (49%)   Typical Serving size of 3 oz (or 85g):    4.93 mg (35%) 134.3 kcal (7%) 0 g (0%) 3.95 g (6%) 23.18 g (41%) 8. Beef, variety meats and by-products, mechanically separated beef, raw - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   5.67 mg (41%) 276 kcal (14%) 0 g (0%) 23.52 g (36%) 14.97 g (27%)   Typical Serving size of 1 oz (or 28.35g):    1.61 mg (12%) 78.25 kcal (4%) 0 g (0%) 6.67 g (10%) 4.24 g (8%)   Other serving sizes 8 oz (or 227g):   12.87 mg (92%) 626.52 kcal (31%) 0 g (0%) 53.39 g (82%) 33.98 g (61%) 9. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, select, cooked, grilled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   5.46 mg (39%) 268 kcal (13%) 0 g (0%) 17.1 g (26%) 28.65 g (51%)   Typical Serving size of 1 steak (or 175g):    9.56 mg (68%) 469 kcal (23%) 0 g (0%) 29.93 g (46%) 50.14 g (90%) 10. Beef, variety meats and by-products, lungs, cooked, braised - Iron   Nutritional Value : 17 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   5.4 mg (39%) 120 kcal (6%) 0 g (0%) 3.7 g (6%) 20.4 g (36%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 303g):    16.36 mg (117%) 363.6 kcal (18%) 0 g (0%) 11.21 g (17%) 61.81 g (110%)   Other serving sizes 3 oz (or 85g):   4.59 mg (33%) 102 kcal (5%) 0 g (0%) 3.15 g (5%) 17.34 g (31%) 11. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, select, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   5.33 mg (38%) 281 kcal (14%) 0 g (0%) 18.75 g (29%) 27.95 g (50%)   Typical Serving size of 1 steak (or 175g):    9.33 mg (67%) 491.75 kcal (25%) 0 g (0%) 32.81 g (50%) 48.91 g (87%) 12. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, all grades, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   5.21 mg (37%) 282 kcal (14%) 0 g (0%) 19.01 g (29%) 27.68 g (49%)   Typical Serving size of 1 steak (or 174g):    9.07 mg (65%) 490.68 kcal (25%) 0 g (0%) 33.08 g (51%) 48.16 g (86%) 13. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, all grades, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   5.09 mg (36%) 292 kcal (15%) 0 g (0%) 20.47 g (31%) 27.06 g (48%)   Typical Serving size of 1 steak (or 174g):    8.86 mg (63%) 508.08 kcal (25%) 0 g (0%) 35.62 g (55%) 47.08 g (84%) 14. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, choice, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   5.06 mg (36%) 291 kcal (15%) 0 g (0%) 20.28 g (31%) 27.03 g (48%)   Typical Serving size of 1 steak (or 173g):    8.75 mg (63%) 503.43 kcal (25%) 0 g (0%) 35.08 g (54%) 46.76 g (84%) 15. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, choice, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   4.95 mg (35%) 300 kcal (15%) 0 g (0%) 21.62 g (33%) 26.46 g (47%)   Typical Serving size of 1 steak (or 173g):    8.56 mg (61%) 519 kcal (26%) 0 g (0%) 37.4 g (58%) 45.78 g (82%) 16. Beef, variety meats and by-products, liver, raw - Iron   Nutritional Value : 20 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   4.9 mg (35%) 135 kcal (7%) 3.89 g (3%) 3.63 g (6%) 20.36 g (36%)   Typical Serving size of 1 liver (or 589g):    28.86 mg (206%) 795.15 kcal (40%) 22.91 g (18%) 21.38 g (33%) 119.92 g (214%) 17. Beef, variety meats and by-products, kidneys, raw - Iron   Nutritional Value : 19 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   4.6 mg (33%) 99 kcal (5%) 0.29 g (0%) 3.09 g (5%) 17.4 g (31%)   Typical Serving size of 1 oz (or 28.35g):    1.3 mg (9%) 28.07 kcal (1%) 0.08 g (0%) 0.88 g (1%) 4.93 g (9%)   Other serving sizes 4 oz (or 113g):   5.2 mg (37%) 111.87 kcal (6%) 0.33 g (0%) 3.49 g (5%) 19.66 g (35%) 18. Beef, variety meats and by-products, heart, raw - Iron   Nutritional Value : 16 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   4.31 mg (31%) 112 kcal (6%) 0.14 g (0%) 3.94 g (6%) 17.72 g (32%)   Typical Serving size of 1 oz (or 28.35g):    1.22 mg (9%) 31.75 kcal (2%) 0.04 g (0%) 1.12 g (2%) 5.02 g (9%)   Other serving sizes 4 oz (or 113g):   4.87 mg (35%) 126.56 kcal (6%) 0.16 g (0%) 4.45 g (7%) 20.02 g (36%) 19. Beef, shank crosscuts, separable lean only, trimmed to 1/4 fat, choice, cooked, simmered - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.86 mg (28%) 201 kcal (10%) 0 g (0%) 6.36 g (10%) 33.68 g (60%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 170g):    6.56 mg (47%) 341.7 kcal (17%) 0 g (0%) 10.81 g (17%) 57.26 g (102%)   Other serving sizes 3 oz (or 85g):   3.28 mg (23%) 170.85 kcal (9%) 0 g (0%) 5.41 g (8%) 28.63 g (51%) 20. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, select, raw - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.8 mg (27%) 198 kcal (10%) 0.23 g (0%) 13.44 g (21%) 19.14 g (34%)   Typical Serving size of 1 steak (or 264g):    10.03 mg (72%) 522.72 kcal (26%) 0.61 g (0%) 35.48 g (55%) 50.53 g (90%) 21. Beef, chuck, clod steak, separable lean only, trimmed to 1/4 fat, all grades, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.79 mg (27%) 189 kcal (9%) 0 g (0%) 7.04 g (11%) 29.34 g (52%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    3.22 mg (23%) 160.65 kcal (8%) 0 g (0%) 5.98 g (9%) 24.94 g (45%)   Other serving sizes 1 lb (or 453.6g):   17.19 mg (123%) 857.3 kcal (43%) 0 g (0%) 31.93 g (49%) 133.09 g (238%) 22. Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0 fat, choice, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.76 mg (27%) 200 kcal (10%) 0 g (0%) 8.3 g (13%) 31.32 g (56%)   Typical Serving size of 1 roast (or 793g):    29.82 mg (213%) 1586 kcal (79%) 0 g (0%) 65.82 g (101%) 248.37 g (444%) 23. Beef, loin, bottom sirloin butt, tri-tip steak, separable lean only, trimmed 0 fat, all grades, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.74 mg (27%) 250 kcal (13%) 0 g (0%) 13.16 g (20%) 30.68 g (55%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    3.18 mg (23%) 212.5 kcal (11%) 0 g (0%) 11.19 g (17%) 26.08 g (47%)   Other serving sizes 1 lb (or 453.6g):   16.96 mg (121%) 1134 kcal (57%) 0 g (0%) 59.69 g (92%) 139.16 g (249%) 24. Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0 fat, choice, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.7 mg (26%) 207 kcal (10%) 0 g (0%) 9.25 g (14%) 30.93 g (55%)   Typical Serving size of 1 roast (or 793g):    29.34 mg (210%) 1641.51 kcal (82%) 0 g (0%) 73.35 g (113%) 245.27 g (438%) 25. Beef, chuck, blade roast, separable lean only, trimmed to 0 fat, all grades, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.68 mg (26%) 253 kcal (13%) 0 g (0%) 13.3 g (20%) 31.06 g (55%)   Typical Serving size of 3 oz (or 85g):    3.13 mg (22%) 215.05 kcal (11%) 0 g (0%) 11.31 g (17%) 26.4 g (47%)   Other serving sizes 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 191g):   7.03 mg (50%) 483.23 kcal (24%) 0 g (0%) 25.4 g (39%) 59.32 g (106%) 26. Beef, short loin, t-bone steak, separable lean only, trimmed to 1/4 fat, all grades, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.66 mg (26%) 202 kcal (10%) 0 g (0%) 9.6 g (15%) 27.01 g (48%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    3.11 mg (22%) 171.7 kcal (9%) 0 g (0%) 8.16 g (13%) 22.96 g (41%)   Other serving sizes 1 lb (or 453.6g):   16.6 mg (119%) 916.27 kcal (46%) 0 g (0%) 43.55 g (67%) 122.52 g (219%) 27. Beef, short loin, t-bone steak, separable lean only, trimmed to 0 fat, all grades, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.66 mg (26%) 189 kcal (9%) 0 g (0%) 8.69 g (13%) 25.99 g (46%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    3.11 mg (22%) 160.65 kcal (8%) 0 g (0%) 7.39 g (11%) 22.09 g (39%)   Other serving sizes 1 lb (or 453.6g):   16.6 mg (119%) 857.3 kcal (43%) 0 g (0%) 39.42 g (61%) 117.89 g (211%) 28. Beef, short loin, t-bone steak, separable lean only, trimmed to 0 fat, choice, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.66 mg (26%) 198 kcal (10%) 0 g (0%) 9.61 g (15%) 25.98 g (46%)   Typical Serving size of 3 oz (or 85g):    3.11 mg (22%) 168.3 kcal (8%) 0 g (0%) 8.17 g (13%) 22.08 g (39%)   Other serving sizes 1 serving (or 85g):   3.11 mg (22%) 168.3 kcal (8%) 0 g (0%) 8.17 g (13%) 22.08 g (39%)   Other serving sizes 1 piece, cooked and excluding refuse (or 271g):   9.92 mg (71%) 536.58 kcal (27%) 0 g (0%) 26.04 g (40%) 70.41 g (126%) 29. Beef, short loin, t-bone steak, separable lean only, trimmed to 0 fat, select, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.66 mg (26%) 177 kcal (9%) 0 g (0%) 7.36 g (11%) 26 g (46%)   Typical Serving size of 3 oz (or 85g):    3.11 mg (22%) 150.45 kcal (8%) 0 g (0%) 6.26 g (10%) 22.1 g (39%)   Other serving sizes 1 serving (or 85g):   3.11 mg (22%) 150.45 kcal (8%) 0 g (0%) 6.26 g (10%) 22.1 g (39%)   Other serving sizes 1 piece, cooked and excluding refuse (or 264g):   9.66 mg (69%) 467.28 kcal (23%) 0 g (0%) 19.43 g (30%) 68.64 g (123%) 30. Beef, loin, bottom sirloin butt, tri-tip steak, separable lean and fat, trimmed to 0 fat, all grades, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.64 mg (26%) 265 kcal (13%) 0 g (0%) 15.18 g (23%) 29.97 g (54%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    3.09 mg (22%) 225.25 kcal (11%) 0 g (0%) 12.9 g (20%) 25.47 g (45%)   Other serving sizes 1 lb (or 453.6g):   16.51 mg (118%) 1202.04 kcal (60%) 0 g (0%) 68.86 g (106%) 135.94 g (243%) 31. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, select, raw - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.63 mg (26%) 222 kcal (11%) 0.36 g (0%) 16.31 g (25%) 18.43 g (33%)   Typical Serving size of 1 steak (or 264g):    9.58 mg (68%) 586.08 kcal (29%) 0.95 g (1%) 43.06 g (66%) 48.66 g (87%) 32. Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0 fat, all grades, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.6 mg (26%) 196 kcal (10%) 0 g (0%) 7.78 g (12%) 31.48 g (56%)   Typical Serving size of 1 roast (or 787g):    28.33 mg (202%) 1542.52 kcal (77%) 0 g (0%) 61.23 g (94%) 247.75 g (442%) 33. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, all grades, raw - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.6 mg (26%) 206 kcal (10%) 0.19 g (0%) 14.53 g (22%) 18.74 g (33%)   Typical Serving size of 1 steak (or 266g):    9.58 mg (68%) 547.96 kcal (27%) 0.51 g (0%) 38.65 g (59%) 49.85 g (89%) 34. Beef, ribeye filet, boneless, separable lean only, trimmed to 0 fat, select, cooked, grilled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.56 mg (25%) 186 kcal (9%) 0 g (0%) 7.61 g (12%) 29.39 g (52%)   Typical Serving size of 1 fillet (or 129g):    4.59 mg (33%) 239.94 kcal (12%) 0 g (0%) 9.82 g (15%) 37.91 g (68%) 35. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, choice, raw - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.53 mg (25%) 212 kcal (11%) 0.17 g (0%) 15.26 g (23%) 18.47 g (33%)   Typical Serving size of 1 steak (or 268g):    9.46 mg (68%) 568.16 kcal (28%) 0.46 g (0%) 40.9 g (63%) 49.5 g (88%) 36. Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0 fat, all grades, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.53 mg (25%) 204 kcal (10%) 0 g (0%) 8.92 g (14%) 31.03 g (55%)   Typical Serving size of 1 roast (or 787g):    27.78 mg (198%) 1605.48 kcal (80%) 0 g (0%) 70.2 g (108%) 244.21 g (436%) 37. Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0 fat, choice, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.53 mg (25%) 197 kcal (10%) 0 g (0%) 6.94 g (11%) 33.55 g (60%)   Typical Serving size of 1 steak (or 141g):    4.98 mg (36%) 277.77 kcal (14%) 0 g (0%) 9.79 g (15%) 47.31 g (84%) 38. Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8 fat, select, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.52 mg (25%) 219 kcal (11%) 0.4 g (0%) 11.6 g (18%) 28.3 g (51%)   Typical Serving size of 1 fillet (or 135g):    4.75 mg (34%) 295.65 kcal (15%) 0.54 g (0%) 15.66 g (24%) 38.21 g (68%) 39. Beef, flank, steak, separable lean only, trimmed to 0 fat, choice, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.47 mg (25%) 237 kcal (12%) 0 g (0%) 13 g (20%) 28.02 g (50%)   Typical Serving size of 3 oz (or 85g):    2.95 mg (21%) 201.45 kcal (10%) 0 g (0%) 11.05 g (17%) 23.82 g (43%)   Other serving sizes 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 246g):   8.54 mg (61%) 583.02 kcal (29%) 0 g (0%) 31.98 g (49%) 68.93 g (123%) 40. Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0 fat, select, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.46 mg (25%) 164 kcal (8%) 0 g (0%) 5.65 g (9%) 28.37 g (51%)   Typical Serving size of 1 roast (or 675g):    23.36 mg (167%) 1107 kcal (55%) 0 g (0%) 38.14 g (59%) 191.5 g (342%) 41. Beef, cured, luncheon meat, jellied - Iron   Nutritional Value : 14 / 100     food group - Sausages and Luncheon Meats   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.45 mg (25%) 111 kcal (6%) 0 g (0%) 3.3 g (5%) 19 g (34%)   Typical Serving size of 1 slice (1 oz) (4 x 4 x 3/32 thick) (or 28g):    0.97 mg (7%) 31.08 kcal (2%) 0 g (0%) 0.92 g (1%) 5.32 g (10%) 42. Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8 fat, select, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.43 mg (25%) 213 kcal (11%) 0.9 g (1%) 11.2 g (17%) 27.1 g (48%)   Typical Serving size of 1 roast (or 571g):    19.59 mg (140%) 1216.23 kcal (61%) 5.14 g (4%) 63.95 g (98%) 154.74 g (276%) 43. Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8 fat, choice, cooked, pan-fried - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.42 mg (24%) 313 kcal (16%) 0 g (0%) 21.06 g (32%) 28.77 g (51%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 307g):    10.5 mg (75%) 960.91 kcal (48%) 0 g (0%) 64.65 g (99%) 88.32 g (158%)   Other serving sizes 3 oz (or 85g):   2.91 mg (21%) 266.05 kcal (13%) 0 g (0%) 17.9 g (28%) 24.45 g (44%) 44. Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0 fat, all grades, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.42 mg (24%) 190 kcal (10%) 0 g (0%) 6.34 g (10%) 33.31 g (59%)   Typical Serving size of 1 steak (or 141g):    4.82 mg (34%) 267.9 kcal (13%) 0 g (0%) 8.94 g (14%) 46.97 g (84%) 45. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, all grades, raw - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.42 mg (24%) 232 kcal (12%) 0.35 g (0%) 17.59 g (27%) 17.98 g (32%)   Typical Serving size of 1 steak (or 266g):    9.1 mg (65%) 617.12 kcal (31%) 0.93 g (1%) 46.79 g (72%) 47.83 g (85%) 46. Beef, round, top round, separable lean only, trimmed to 1/8 fat, choice, cooked, pan-fried - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.4 mg (24%) 228 kcal (11%) 2.03 g (2%) 8.33 g (13%) 33.93 g (61%)   Typical Serving size of 1 piece cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 283g):    9.62 mg (69%) 645.24 kcal (32%) 5.74 g (4%) 23.57 g (36%) 96.02 g (171%)   Other serving sizes 3 oz (or 85g):   2.89 mg (21%) 193.8 kcal (10%) 1.73 g (1%) 7.08 g (11%) 28.84 g (52%) 47. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0 fat, USDA select, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.38 mg (24%) 230 kcal (12%) 0 g (0%) 14 g (22%) 24.38 g (44%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    2.87 mg (21%) 195.5 kcal (10%) 0 g (0%) 11.9 g (18%) 20.72 g (37%)   Other serving sizes 1 lb (or 453.6g):   15.33 mg (110%) 1043.28 kcal (52%) 0 g (0%) 63.5 g (98%) 110.59 g (197%) 48. Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0 fat, choice, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.38 mg (24%) 225 kcal (11%) 0 g (0%) 10.74 g (17%) 32.21 g (58%)   Typical Serving size of 1 steak (or 141g):    4.77 mg (34%) 317.25 kcal (16%) 0 g (0%) 15.14 g (23%) 45.42 g (81%) 49. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0 fat, select, cooked, grilled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.37 mg (24%) 209 kcal (10%) 0 g (0%) 11.46 g (18%) 26.53 g (47%)   Typical Serving size of 1 steak (or 349g):    11.76 mg (84%) 729.41 kcal (36%) 0 g (0%) 40 g (62%) 92.59 g (165%) 50. Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0 fat, select, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.36 mg (24%) 190 kcal (10%) 0 g (0%) 7.02 g (11%) 31.71 g (57%)   Typical Serving size of 1 roast (or 779g):    26.17 mg (187%) 1480.1 kcal (74%) 0 g (0%) 54.69 g (84%) 247.02 g (441%) 51. Beef, rib, shortribs, separable lean only, choice, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.36 mg (24%) 295 kcal (15%) 0 g (0%) 18.13 g (28%) 30.76 g (55%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 121g):    4.07 mg (29%) 356.95 kcal (18%) 0 g (0%) 21.94 g (34%) 37.22 g (66%)   Other serving sizes 3 oz (or 85g):   2.86 mg (20%) 250.75 kcal (13%) 0 g (0%) 15.41 g (24%) 26.15 g (47%) 52. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0 fat, all grades, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.35 mg (24%) 247 kcal (12%) 0 g (0%) 15.93 g (25%) 24.18 g (43%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    2.85 mg (20%) 209.95 kcal (10%) 0 g (0%) 13.54 g (21%) 20.55 g (37%)   Other serving sizes 1 lb (or 453.6g):   15.2 mg (109%) 1120.39 kcal (56%) 0 g (0%) 72.26 g (111%) 109.68 g (196%) 53. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, choice, raw - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.35 mg (24%) 238 kcal (12%) 0.35 g (0%) 18.44 g (28%) 17.69 g (32%)   Typical Serving size of 1 steak (or 268g):    8.98 mg (64%) 637.84 kcal (32%) 0.94 g (1%) 49.42 g (76%) 47.41 g (85%) 54. Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0 fat, USDA choice, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.33 mg (24%) 258 kcal (13%) 0 g (0%) 17.26 g (27%) 24.05 g (43%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    2.83 mg (20%) 219.3 kcal (11%) 0 g (0%) 14.67 g (23%) 20.44 g (37%)   Other serving sizes 1 lb (or 453.6g):   15.1 mg (108%) 1170.29 kcal (59%) 0 g (0%) 78.29 g (120%) 109.09 g (195%) 55. Beef, flank, steak, separable lean and fat, trimmed to 0 fat, choice, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.33 mg (24%) 263 kcal (13%) 0 g (0%) 16.44 g (25%) 26.98 g (48%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 262g):    8.72 mg (62%) 689.06 kcal (34%) 0 g (0%) 43.07 g (66%) 70.69 g (126%)   Other serving sizes 3 oz (or 85g):   2.83 mg (20%) 223.55 kcal (11%) 0 g (0%) 13.97 g (21%) 22.93 g (41%) 56. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0 fat, choice, cooked, grilled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.32 mg (24%) 228 kcal (11%) 0.28 g (0%) 13.42 g (21%) 26.49 g (47%)   Typical Serving size of 1 steak (or 356g):    11.82 mg (84%) 811.68 kcal (41%) 1 g (1%) 47.78 g (74%) 94.3 g (168%) 57. Beef, round, top round, separable lean only, trimmed to 0 fat, all grades, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.32 mg (24%) 199 kcal (10%) 0 g (0%) 5 g (8%) 36.12 g (65%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 261g):    8.67 mg (62%) 519.39 kcal (26%) 0 g (0%) 13.05 g (20%) 94.27 g (168%)   Other serving sizes 3 oz (or 85g):   2.82 mg (20%) 169.15 kcal (8%) 0 g (0%) 4.25 g (7%) 30.7 g (55%) 58. Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0 fat, select, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.32 mg (24%) 181 kcal (9%) 0 g (0%) 5.44 g (8%) 32.96 g (59%)   Typical Serving size of 1 steak (or 141g):    4.68 mg (33%) 255.21 kcal (13%) 0 g (0%) 7.67 g (12%) 46.47 g (83%) 59. Beef, round, top round, separable lean only, trimmed to 0 fat, choice, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.32 mg (24%) 207 kcal (10%) 0 g (0%) 5.8 g (9%) 36.12 g (65%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 261g):    8.67 mg (62%) 540.27 kcal (27%) 0 g (0%) 15.14 g (23%) 94.27 g (168%)   Other serving sizes 3 oz (or 85g):   2.82 mg (20%) 175.95 kcal (9%) 0 g (0%) 4.93 g (8%) 30.7 g (55%) 60. Beef, round, top round, separable lean only, trimmed to 0 fat, select, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.32 mg (24%) 190 kcal (10%) 0 g (0%) 4 g (6%) 36.12 g (65%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 261g):    8.67 mg (62%) 495.9 kcal (25%) 0 g (0%) 10.44 g (16%) 94.27 g (168%)   Other serving sizes 3 oz (or 85g):   2.82 mg (20%) 161.5 kcal (8%) 0 g (0%) 3.4 g (5%) 30.7 g (55%) 61. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0 fat, select, cooked, grilled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.31 mg (24%) 215 kcal (11%) 0 g (0%) 12.25 g (19%) 26.3 g (47%)   Typical Serving size of 1 steak (or 349g):    11.55 mg (83%) 750.35 kcal (38%) 0 g (0%) 42.75 g (66%) 91.79 g (164%) 62. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0 fat, all grades, cooked, grilled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.31 mg (24%) 220 kcal (11%) 0.14 g (0%) 12.64 g (19%) 26.5 g (47%)   Typical Serving size of 1 steak (or 353g):    11.68 mg (83%) 776.6 kcal (39%) 0.49 g (0%) 44.62 g (69%) 93.55 g (167%) 63. Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8 fat, all grades, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.3 mg (24%) 239 kcal (12%) 0.6 g (0%) 14.1 g (22%) 27.4 g (49%)   Typical Serving size of 1 fillet (or 135g):    4.46 mg (32%) 322.65 kcal (16%) 0.81 g (1%) 19.04 g (29%) 36.99 g (66%) 64. Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8 fat, all grades, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.3 mg (24%) 228 kcal (11%) 1 g (1%) 12.9 g (20%) 27 g (48%)   Typical Serving size of 1 roast (or 634g):    20.92 mg (149%) 1445.52 kcal (72%) 6.34 g (5%) 81.79 g (126%) 171.18 g (306%) 65. Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0 fat, select, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.29 mg (24%) 200 kcal (10%) 0 g (0%) 8.41 g (13%) 31.18 g (56%)   Typical Serving size of 1 roast (or 779g):    25.63 mg (183%) 1558 kcal (78%) 0 g (0%) 65.51 g (101%) 242.89 g (434%) 66. Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8 fat, choice, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.29 mg (24%) 239 kcal (12%) 1.1 g (1%) 14.1 g (22%) 26.8 g (48%)   Typical Serving size of 1 roast (or 677g):    22.27 mg (159%) 1618.03 kcal (81%) 7.45 g (6%) 95.46 g (147%) 181.44 g (324%) 67. Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0 fat, all grades, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.29 mg (24%) 220 kcal (11%) 0 g (0%) 10.18 g (16%) 32.07 g (57%)   Typical Serving size of 1 steak (or 141g):    4.64 mg (33%) 310.2 kcal (16%) 0 g (0%) 14.35 g (22%) 45.22 g (81%) 68. Beef, round, top round, separable lean and fat, trimmed to 0 fat, all grades, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.27 mg (23%) 209 kcal (10%) 0 g (0%) 6.31 g (10%) 35.62 g (64%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 267g):    8.73 mg (62%) 558.03 kcal (28%) 0 g (0%) 16.85 g (26%) 95.11 g (170%)   Other serving sizes 3 oz (or 85g):   2.78 mg (20%) 177.65 kcal (9%) 0 g (0%) 5.36 g (8%) 30.28 g (54%) 69. Beef, round, top round, separable lean and fat, trimmed to 0 fat, choice, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.27 mg (23%) 216 kcal (11%) 0 g (0%) 7.09 g (11%) 35.62 g (64%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 267g):    8.73 mg (62%) 576.72 kcal (29%) 0 g (0%) 18.93 g (29%) 95.11 g (170%)   Other serving sizes 3 oz (or 85g):   2.78 mg (20%) 183.6 kcal (9%) 0 g (0%) 6.03 g (9%) 30.28 g (54%) 70. Beef, round, top round, separable lean and fat, trimmed to 0 fat, select, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.27 mg (23%) 200 kcal (10%) 0 g (0%) 5.33 g (8%) 35.62 g (64%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 267g):    8.73 mg (62%) 534 kcal (27%) 0 g (0%) 14.23 g (22%) 95.11 g (170%)   Other serving sizes 3 oz (or 85g):   2.78 mg (20%) 170 kcal (9%) 0 g (0%) 4.53 g (7%) 30.28 g (54%) 71. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0 fat, choice, cooked, grilled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.27 mg (23%) 236 kcal (12%) 0.4 g (0%) 14.41 g (22%) 26.1 g (47%)   Typical Serving size of 1 steak (or 356g):    11.64 mg (83%) 840.16 kcal (42%) 1.42 g (1%) 51.3 g (79%) 92.92 g (166%) 72. Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0 fat, all grades, cooked, grilled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.26 mg (23%) 227 kcal (11%) 0.21 g (0%) 13.54 g (21%) 26.18 g (47%)   Typical Serving size of 1 steak (or 353g):    11.51 mg (82%) 801.31 kcal (40%) 0.74 g (1%) 47.8 g (74%) 92.42 g (165%) 73. Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0 fat, choice, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.25 mg (23%) 222 kcal (11%) 0 g (0%) 10.91 g (17%) 30.91 g (55%)   Typical Serving size of 1 steak (or 445g):    14.46 mg (103%) 987.9 kcal (49%) 0 g (0%) 48.55 g (75%) 137.55 g (246%) 74. Beef, short loin, porterhouse steak, separable lean only, trimmed to 0 fat, all grades, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.24 mg (23%) 212 kcal (11%) 0 g (0%) 11.18 g (17%) 26.07 g (47%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    2.75 mg (20%) 180.2 kcal (9%) 0 g (0%) 9.5 g (15%) 22.16 g (40%)   Other serving sizes 1 lb (or 453.6g):   14.7 mg (105%) 961.63 kcal (48%) 0 g (0%) 50.71 g (78%) 118.25 g (211%) 75. Beef, short loin, porterhouse steak, separable lean only, trimmed to 0 fat, choice, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.24 mg (23%) 224 kcal (11%) 0 g (0%) 12.8 g (20%) 25.51 g (46%)   Typical Serving size of 3 oz (or 85g):    2.75 mg (20%) 190.4 kcal (10%) 0 g (0%) 10.88 g (17%) 21.68 g (39%)   Other serving sizes 1 serving (or 85g):   2.75 mg (20%) 190.4 kcal (10%) 0 g (0%) 10.88 g (17%) 21.68 g (39%)   Other serving sizes 1 piece, cooked and excluding refuse (or 266g):   8.62 mg (62%) 595.84 kcal (30%) 0 g (0%) 34.05 g (52%) 67.86 g (121%) 76. Beef, short loin, porterhouse steak, separable lean only, trimmed to 0 fat, select, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.24 mg (23%) 194 kcal (10%) 0 g (0%) 8.81 g (14%) 26.89 g (48%)   Typical Serving size of 3 oz (or 85g):    2.75 mg (20%) 164.9 kcal (8%) 0 g (0%) 7.49 g (12%) 22.86 g (41%)   Other serving sizes 1 serving (or 85g):   2.75 mg (20%) 164.9 kcal (8%) 0 g (0%) 7.49 g (12%) 22.86 g (41%)   Other serving sizes 1 piece, cooked and excluding refuse (or 256g):   8.29 mg (59%) 496.64 kcal (25%) 0 g (0%) 22.55 g (35%) 68.84 g (123%) 77. Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8 fat, choice, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.23 mg (23%) 238 kcal (12%) 1.1 g (1%) 14.3 g (22%) 26.3 g (47%)   Typical Serving size of 1 steak (or 165g):    5.33 mg (38%) 392.7 kcal (20%) 1.82 g (1%) 23.6 g (36%) 43.4 g (78%) 78. Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8 fat, choice, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.23 mg (23%) 253 kcal (13%) 0.6 g (0%) 15.9 g (24%) 26.8 g (48%)   Typical Serving size of 1 fillet (or 135g):    4.36 mg (31%) 341.55 kcal (17%) 0.81 g (1%) 21.47 g (33%) 36.18 g (65%) 79. Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.23 mg (23%) 193 kcal (10%) 0 g (0%) 7.58 g (12%) 29.17 g (52%)   Typical Serving size of 1 serving ( 3 oz ) (or 85g):    2.75 mg (20%) 164.05 kcal (8%) 0 g (0%) 6.44 g (10%) 24.79 g (44%)   Other serving sizes 1 portion ( yield from 1/2 lb raw meat ) (or 154g):   4.97 mg (36%) 297.22 kcal (15%) 0 g (0%) 11.67 g (18%) 44.92 g (80%) 80. Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0 fat, choice, cooked, grilled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.23 mg (23%) 202 kcal (10%) 0 g (0%) 9.83 g (15%) 28.28 g (51%)   Typical Serving size of 1 steak (or 177g):    5.72 mg (41%) 357.54 kcal (18%) 0 g (0%) 17.4 g (27%) 50.06 g (89%) 81. Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0 fat, select, cooked, grilled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.23 mg (23%) 176 kcal (9%) 0 g (0%) 6.94 g (11%) 26.66 g (48%)   Typical Serving size of 1 steak (or 179g):    5.78 mg (41%) 315.04 kcal (16%) 0 g (0%) 12.42 g (19%) 47.72 g (85%)   Other serving sizes 1 serving (3 oz) (or 85g):   2.75 mg (20%) 149.6 kcal (7%) 0 g (0%) 5.9 g (9%) 22.66 g (40%) 82. Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0 fat, select, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.22 mg (23%) 226 kcal (11%) 1.1 g (1%) 13.43 g (21%) 25.28 g (45%)   Typical Serving size of 1 steak (or 211g):    6.79 mg (49%) 476.86 kcal (24%) 2.32 g (2%) 28.34 g (44%) 53.34 g (95%) 83. Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0 fat, select, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.21 mg (23%) 224 kcal (11%) 0 g (0%) 12.08 g (19%) 28.79 g (51%)   Typical Serving size of 1 piece (or 315g):    10.11 mg (72%) 705.6 kcal (35%) 0 g (0%) 38.05 g (59%) 90.69 g (162%) 84. Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0 fat, all grades, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.21 mg (23%) 219 kcal (11%) 0 g (0%) 10.41 g (16%) 31.35 g (56%)   Typical Serving size of 1 steak (or 449g):    14.41 mg (103%) 983.31 kcal (49%) 0 g (0%) 46.74 g (72%) 140.76 g (251%) 85. Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0 fat, select, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.21 mg (23%) 211 kcal (11%) 0 g (0%) 9.34 g (14%) 31.86 g (57%)   Typical Serving size of 1 steak (or 141g):    4.53 mg (32%) 297.51 kcal (15%) 0 g (0%) 13.17 g (20%) 44.92 g (80%) 86. Beef, chuck, clod roast, separable lean only, trimmed to 0 fat, all grades, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.2 mg (23%) 172 kcal (9%) 0 g (0%) 6.34 g (10%) 26.82 g (48%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    2.72 mg (19%) 146.2 kcal (7%) 0 g (0%) 5.39 g (8%) 22.8 g (41%)   Other serving sizes 1 lb (or 453.6g):   14.52 mg (104%) 780.19 kcal (39%) 0 g (0%) 28.76 g (44%) 121.66 g (217%) 87. Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0 fat, choice, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.2 mg (23%) 231 kcal (12%) 0 g (0%) 11.14 g (17%) 30.45 g (54%)   Typical Serving size of 1 roast (or 658g):    21.06 mg (150%) 1519.98 kcal (76%) 0 g (0%) 73.3 g (113%) 200.36 g (358%) 88. Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8 fat, select, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.2 mg (23%) 318 kcal (16%) 0 g (0%) 22.35 g (34%) 27.33 g (49%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 247g):    7.9 mg (56%) 785.46 kcal (39%) 0 g (0%) 55.2 g (85%) 67.51 g (121%)   Other serving sizes 3 oz (or 85g):   2.72 mg (19%) 270.3 kcal (14%) 0 g (0%) 19 g (29%) 23.23 g (41%) 89. Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0 fat, all grades, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.2 mg (23%) 240 kcal (12%) 0 g (0%) 13.8 g (21%) 28.82 g (51%)   Typical Serving size of 1 piece (or 289g):    9.25 mg (66%) 693.6 kcal (35%) 0 g (0%) 39.88 g (61%) 83.29 g (149%) 90. Beef, chuck, clod roast, separable lean only, trimmed to 0 fat, choice, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.2 mg (23%) 171 kcal (9%) 0 g (0%) 6.69 g (10%) 25.95 g (46%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    2.72 mg (19%) 145.35 kcal (7%) 0 g (0%) 5.69 g (9%) 22.06 g (39%) 91. Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0 fat, all grades, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.19 mg (23%) 216 kcal (11%) 0 g (0%) 10.46 g (16%) 30.54 g (55%)   Typical Serving size of 1 roast (or 647g):    20.64 mg (147%) 1397.52 kcal (70%) 0 g (0%) 67.68 g (104%) 197.59 g (353%) 92. Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8 fat, select, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.19 mg (23%) 249 kcal (12%) 0.4 g (0%) 16.1 g (25%) 25.5 g (46%)   Typical Serving size of 1 steak (or 156g):    4.98 mg (36%) 388.44 kcal (19%) 0.62 g (0%) 25.12 g (39%) 39.78 g (71%) 93. Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0 fat, choice, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.19 mg (23%) 250 kcal (13%) 0 g (0%) 14.95 g (23%) 28.84 g (52%)   Typical Serving size of 1 piece (or 272g):    8.68 mg (62%) 680 kcal (34%) 0 g (0%) 40.66 g (63%) 78.44 g (140%) 94. Beef, chuck, clod roast, separable lean only, trimmed to 0 fat, select, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.19 mg (23%) 172 kcal (9%) 0 g (0%) 5.82 g (9%) 28.09 g (50%)   Typical Serving size of 3 oz ( 1 serving ) (or 85g):    2.71 mg (19%) 146.2 kcal (7%) 0 g (0%) 4.95 g (8%) 23.88 g (43%) 95. Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0 fat, select, cooked, grilled - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.19 mg (23%) 165 kcal (8%) 0 g (0%) 4.68 g (7%) 30.78 g (55%)   Typical Serving size of 1 fillet (or 115g):    3.67 mg (26%) 189.75 kcal (9%) 0 g (0%) 5.38 g (8%) 35.4 g (63%) 96. Beef, round, top round, separable lean and fat, trimmed to 1/8 fat, select, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.18 mg (23%) 225 kcal (11%) 0 g (0%) 8.54 g (13%) 34.6 g (62%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 286g):    9.09 mg (65%) 643.5 kcal (32%) 0 g (0%) 24.42 g (38%) 98.96 g (177%)   Other serving sizes 3 oz (or 85g):   2.7 mg (19%) 191.25 kcal (10%) 0 g (0%) 7.26 g (11%) 29.41 g (53%) 97. Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0 fat, select, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.18 mg (23%) 216 kcal (11%) 0 g (0%) 9.44 g (15%) 30.68 g (55%)   Typical Serving size of 3 oz (or 85g):    2.7 mg (19%) 183.6 kcal (9%) 0 g (0%) 8.02 g (12%) 26.08 g (47%)   Other serving sizes 1 roast (or 629g):   20 mg (143%) 1358.64 kcal (68%) 0 g (0%) 59.38 g (91%) 192.98 g (345%) 98. Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8 fat, all grades, cooked, grilled - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.16 mg (23%) 242 kcal (12%) 0.8 g (1%) 15 g (23%) 26 g (46%)   Typical Serving size of 1 steak (or 161g):    5.09 mg (36%) 389.62 kcal (19%) 1.29 g (1%) 24.15 g (37%) 41.86 g (75%) 99. Beef, round, top round, separable lean and fat, trimmed to 1/8 fat, all grades, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Beef Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.16 mg (23%) 238 kcal (12%) 0 g (0%) 10.13 g (16%) 34.34 g (61%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 286g):    9.04 mg (65%) 680.68 kcal (34%) 0 g (0%) 28.97 g (45%) 98.21 g (175%)   Other serving sizes 3 oz (or 85g):   2.69 mg (19%) 202.3 kcal (10%) 0 g (0%) 8.61 g (13%) 29.19 g (52%)

iron and Nutritional Values - Top 221 Foods Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito