Welcome to the nutritional iron content in 100 different types of lamb, ranging from 41.89 mg to 1.88 mg per 100g. The basic type of lamb is Lamb, variety meats and by-products, heart, raw, where the amount of iron in 100g is 4.6 mg.

4.6 mg of iron per 100g, from Lamb, variety meats and by-products, heart, raw corresponds to 33% of the iron RDA. For a typical serving size of 1 oz (or 28.35 g) the amount of Iron is 1.3 mg. This corresponds to an RDA percentage of 9%.

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

Top twenty lamb products high in iron

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

1. Lamb, variety meats and by-products, spleen, raw : 41.89mg (299%RDA)
2. Lamb, variety meats and by-products, spleen, cooked, braised : 38.67mg (276%RDA)
3. Lamb, variety meats and by-products, kidneys, cooked, braised : 12.4mg (89%RDA)
4. Lamb, variety meats and by-products, liver, cooked, pan-fried : 10.2mg (73%RDA)
5. Lamb, variety meats and by-products, liver, cooked, braised : 8.28mg (59%RDA)
6. Lamb, variety meats and by-products, liver, raw : 7.37mg (53%RDA)
7. Lamb, variety meats and by-products, lungs, raw : 6.4mg (46%RDA)
8. Lamb, variety meats and by-products, kidneys, raw : 6.38mg (46%RDA)
9. Lamb, variety meats and by-products, mechanically separated, raw : 5.9mg (42%RDA)
10. Lamb, variety meats and by-products, heart, cooked, braised : 5.52mg (39%RDA)
11. Lamb, variety meats and by-products, heart, raw : 4.6mg (33%RDA)
12. Lamb, variety meats and by-products, lungs, cooked, braised : 4.57mg (33%RDA)
13. Lamb, domestic, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4 fat, cooked, braised : 2.8mg (20%RDA)
14. Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8 fat, cooked, braised : 2.71mg (19%RDA)
15. Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4 fat, choice, cooked, braised : 2.7mg (19%RDA)
16. Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4 fat, choice, cooked, braised : 2.67mg (19%RDA)
17. Lamb, variety meats and by-products, tongue, raw : 2.65mg (19%RDA)
18. Lamb, variety meats and by-products, tongue, cooked, braised : 2.63mg (19%RDA)
19. Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4 fat, choice, cooked, braised : 2.6mg (19%RDA)
20. Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8 fat, cooked, broiled : 2.48mg (18%RDA)

Following on from the twenty top lamb items or products containing iron we have a more comprehensive break down of Lamb, variety meats and by-products, heart, raw, and the highest item containing iron which is Lamb, 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 lamb.

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

Lamb, variety meats and by-products, heart, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Lamb, variety meats and by-products, heart, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Lamb, Veal, and Game Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 122 kcal (6% RDA), the amount of Protein is 16.47 g (29% RDA), the amount of Fat is 5.68 g (9% RDA) and the amount of Carbohydrate is 0.21 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 lamb.

iron and nutrition facts in lamb per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Lamb, variety meats and by-products, heart, raw has a nutritional value score of 15 out of 100.Comparing the iron content and the nutritional density in 100g for Lamb, variety meats and by-products, heart, raw; 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 lamb 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 Lamb, variety meats and by-products, heart, raw, in 100g contains 4.6 mg of iron. As a percentage of the RDA this is 33 %. Therefore, Lamb, variety meats and by-products, heart, raw has 1.9 mg more iron than spinach. In terms of iron percentage this is 70 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Lamb, variety meats and by-products, heart, raw has a nutritional value score of 15 out of 100.

The highest content of iron in the food items under the general description or type of lamb, is Lamb, variety meats and by-products, spleen, raw with 41.89 mg of iron per 100g. Comparing spinach with Lamb, variety meats and by-products, spleen, raw; Lamb, variety meats and by-products, spleen, raw has 39.19 mg more iron than spinach. In terms of iron percentage this is 1451 % more iron.

Amount of iron per 100 Calories

100 calories of lamb, variety meats and by-products, heart, raw is a serving size of 0.82 g, and the amount of Iron is 3.77 mg (27.05% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 13.5 g (23.77% RDA), Fat 4.66 g (7.38% RDA), Carbohydrate 0.17 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. iron and nutrition facts in lamb per 100 calories

Content per Typical Serving Size 1 oz (or 28.35 g)

For the food Lamb, variety meats and by-products, heart, raw the typical serving size is 1 oz (or 28.35 g) which contains 1.3 mg of Iron. The iron percentage of the recommended daily value for this serving is 9 %.

To give 100% of the RDA, 11.1 servings of the typical serving size 1 oz (or 28.35 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 34.59 kcal, the Protein content is 4.67 g, the Fat content is 1.61 g and the Carbohydrate content is 0.06 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.iron and nutritional content in lamb

Macronutrients in Lamb, variety meats and by-products, heart, raw


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 oz or 28.35 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 19.9 (kcal).The number of calories from Fat is 14.5 (kcal).The total calories from carbohydrate is 0.2 (kcal).iron, calories and nutritional content in lamb

Milligrams of iron in lamb (per 100g)

This list of 100 types of lamb, is brought to you by www.dietandfitnesstoday.com and ranges from Lamb, variety meats and by-products, spleen, raw through to Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4 fat, choice, cooked 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 lamb.

The list below gives the total iron content in the 100 items from the general description 'lamb' 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.

lamb iron per 100g

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

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

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 number of frozen food items is 16. The highest amount of iron from the 16 frozen items is in Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, cooked where the iron content is 2.35 mg per 100g. The total food items which are raw is 11 items. The highest amount of iron from the 11 raw items is in Lamb, variety meats and by-products, spleen, raw where the content is 41.89 mg per 100g. The number of food items which are cooked are 88 items. The highest amount of iron from the 88 cooked items is in Lamb, variety meats and by-products, spleen, cooked, braised where the amount is 38.67 mg per 100g. Comparing raw and cooked lamb shows that cooking can change the levels of iron by 3.22 mg in a 100g serving.

Average Content for lamb

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of lamb, based on the list below of 100 different items under the general description of lamb, is 3.44 mg of iron. This average value corresponds to 24.57 % 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 234.88 kcal, the average amount of Protein is 25.63 g, the average amount of Fat is 13.86 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Lamb, domestic, foreshank, separable lean and fat, trimmed to 1/4 fat, choice, cooked, braised which in 100g contains 2.14 mg of Iron. This corresponds to 15 % of the recommended daily allowance. For this serving the amount of Calories is 243 kcal, the amount of Protein is 28.37 g, the amount of Fat is 13.46 g and the amount of Carbohydrate is 0 g.

Highest iron Content per 100g

Using the list below for the 100 different lamb nutrition entries in our database, the highest amount of iron is found in Lamb, variety meats and by-products, spleen, raw which contains 41.89 mg of iron per 100g. The associated percentage of RDA is 299 %. For this 100g serving the Calories content is 101 kcal, the Protein content is 17.2 g, the Fat content is 3.1 g, the Carbohydrate content is 0 g. chart to show highest iron in lamb per 100g

The lowest amount of iron in 100g is in Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4 fat, choice, cooked which contains 1.88 mg. This gives as percentage of the recommended daily allowance 13 % of the RDA. For this 100g serving the amount of Calories is 294 kcal, the amount of Protein is 24.52 g, the amount of Fat is 20.94 g, the amount of Carbohydrate is 0 g.

The difference between the highest and lowest values gives a iron range of 40.01 mg per 100g. The range for the other nutrients are as follows; 193 kcal for Calories, 7.32 g for Protein, 17.84 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 Lamb, variety meats and by-products, heart, raw contains 4.6 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 Lamb, variety meats and by-products, spleen, cooked, braised which contains 114.08 mg in 1 unit, cooked (yield from 1 lb raw meat) (or 295 g). The percentage of the recommended daily value for this serving is 815 %. For this serving the Calories content is 460.2 kcal, the Protein content is 78.06 g, the Fat content is 14.07 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 iron rich foods.


Lamb List, iron Content per 100g

1. Lamb, variety meats and by-products, spleen, raw - Iron
  Nutritional Value : 18 / 100     food group - Lamb, Veal, and Game Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  41.89 mg (299%)101 kcal (5%)0 g (0%)3.1 g (5%)17.2 g (31%)
  Typical Serving size of 1 oz (or 28.35g):
   11.88 mg (85%) 28.63 kcal (1%) 0 g (0%) 0.88 g (1%) 4.88 g (9%)
  Other serving sizes 4 oz (or 113g):
  47.34 mg (338%) 114.13 kcal (6%) 0 g (0%) 3.5 g (5%) 19.44 g (35%)
2. Lamb, variety meats and by-products, spleen, cooked, braised - Iron
  Nutritional Value : 17 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  38.67 mg (276%)156 kcal (8%)0 g (0%)4.77 g (7%)26.46 g (47%)
  Typical Serving size of 1 unit and cooked (yield from 1 lb raw meat) (or 295g):
   114.08 mg (815%) 460.2 kcal (23%) 0 g (0%) 14.07 g (22%) 78.06 g (139%)
  Other serving sizes 3 oz (or 85g):
  32.87 mg (235%) 132.6 kcal (7%) 0 g (0%) 4.05 g (6%) 22.49 g (40%)
3. Lamb, variety meats and by-products, kidneys, cooked, braised - Iron
  Nutritional Value : 17 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  12.4 mg (89%)137 kcal (7%)0.99 g (1%)3.62 g (6%)23.65 g (42%)
  Typical Serving size of 1 unit and cooked (yield from 1 lb raw meat) (or 255g):
   31.62 mg (226%) 349.35 kcal (17%) 2.52 g (2%) 9.23 g (14%) 60.31 g (108%)
  Other serving sizes 3 oz (or 85g):
  10.54 mg (75%) 116.45 kcal (6%) 0.84 g (1%) 3.08 g (5%) 20.1 g (36%)
4. Lamb, variety meats and by-products, liver, cooked, pan-fried - Iron
  Nutritional Value : 17 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  10.2 mg (73%)238 kcal (12%)3.78 g (3%)12.65 g (19%)25.53 g (46%)
  Typical Serving size of 1 unit and cooked (yield from 1 lb raw meat) (or 322g):
   32.84 mg (235%) 766.36 kcal (38%) 12.17 g (9%) 40.73 g (63%) 82.21 g (147%)
  Other serving sizes 3 oz (or 85g):
  8.67 mg (62%) 202.3 kcal (10%) 3.21 g (2%) 10.75 g (17%) 21.7 g (39%)
5. Lamb, variety meats and by-products, liver, cooked, braised - Iron
  Nutritional Value : 17 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  8.28 mg (59%)220 kcal (11%)2.53 g (2%)8.81 g (14%)30.57 g (55%)
  Typical Serving size of 1 unit and cooked (yield from 1 lb raw meat) (or 336g):
   27.82 mg (199%) 739.2 kcal (37%) 8.5 g (7%) 29.6 g (46%) 102.72 g (183%)
  Other serving sizes 3 oz (or 85g):
  7.04 mg (50%) 187 kcal (9%) 2.15 g (2%) 7.49 g (12%) 25.98 g (46%)
6. Lamb, variety meats and by-products, liver, raw - Iron
  Nutritional Value : 19 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  7.37 mg (53%)139 kcal (7%)1.78 g (1%)5.02 g (8%)20.38 g (36%)
  Typical Serving size of 1 oz (or 28.35g):
   2.09 mg (15%) 39.41 kcal (2%) 0.5 g (0%) 1.42 g (2%) 5.78 g (10%)
  Other serving sizes 4 oz (or 113g):
  8.33 mg (60%) 157.07 kcal (8%) 2.01 g (2%) 5.67 g (9%) 23.03 g (41%)
7. Lamb, variety meats and by-products, lungs, raw - Iron
  Nutritional Value : 18 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.4 mg (46%)95 kcal (5%)0 g (0%)2.6 g (4%)16.7 g (30%)
  Typical Serving size of 1 oz (or 28.35g):
   1.81 mg (13%) 26.93 kcal (1%) 0 g (0%) 0.74 g (1%) 4.73 g (8%)
  Other serving sizes 4 oz (or 113g):
  7.23 mg (52%) 107.35 kcal (5%) 0 g (0%) 2.94 g (5%) 18.87 g (34%)
8. Lamb, variety meats and by-products, kidneys, raw - Iron
  Nutritional Value : 17 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.38 mg (46%)97 kcal (5%)0.82 g (1%)2.95 g (5%)15.74 g (28%)
  Typical Serving size of 1 oz (or 28.35g):
   1.81 mg (13%) 27.5 kcal (1%) 0.23 g (0%) 0.84 g (1%) 4.46 g (8%)
  Other serving sizes 4 oz (or 113g):
  7.21 mg (52%) 109.61 kcal (5%) 0.93 g (1%) 3.33 g (5%) 17.79 g (32%)
9. Lamb, variety meats and by-products, mechanically separated, raw - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.9 mg (42%)276 kcal (14%)0 g (0%)23.54 g (36%)14.97 g (27%)
  Typical Serving size of 1 oz (or 28.35g):
   1.67 mg (12%) 78.25 kcal (4%) 0 g (0%) 6.67 g (10%) 4.24 g (8%)
  Other serving sizes 8 oz (or 227g):
  13.39 mg (96%) 626.52 kcal (31%) 0 g (0%) 53.44 g (82%) 33.98 g (61%)
10. Lamb, variety meats and by-products, heart, cooked, braised - Iron
  Nutritional Value : 15 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.52 mg (39%)185 kcal (9%)1.93 g (1%)7.91 g (12%)24.97 g (45%)
  Typical Serving size of 1 unit and cooked (yield from 1 lb raw meat) (or 191g):
   10.54 mg (75%) 353.35 kcal (18%) 3.69 g (3%) 15.11 g (23%) 47.69 g (85%)
  Other serving sizes 3 oz (or 85g):
  4.69 mg (34%) 157.25 kcal (8%) 1.64 g (1%) 6.72 g (10%) 21.22 g (38%)
11. Lamb, variety meats and by-products, heart, raw - Iron
  Nutritional Value : 15 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.6 mg (33%)122 kcal (6%)0.21 g (0%)5.68 g (9%)16.47 g (29%)
  Typical Serving size of 1 oz (or 28.35g):
   1.3 mg (9%) 34.59 kcal (2%) 0.06 g (0%) 1.61 g (2%) 4.67 g (8%)
  Other serving sizes 4 oz (or 113g):
  5.2 mg (37%) 137.86 kcal (7%) 0.24 g (0%) 6.42 g (10%) 18.61 g (33%)
12. Lamb, variety meats and by-products, lungs, cooked, braised - Iron
  Nutritional Value : 17 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.57 mg (33%)113 kcal (6%)0 g (0%)3.1 g (5%)19.88 g (36%)
  Typical Serving size of 1 unit and cooked (yield from 1 lb raw meat) (or 381g):
   17.41 mg (124%) 430.53 kcal (22%) 0 g (0%) 11.81 g (18%) 75.74 g (135%)
  Other serving sizes 3 oz (or 85g):
  3.88 mg (28%) 96.05 kcal (5%) 0 g (0%) 2.64 g (4%) 16.9 g (30%)
13. Lamb, domestic, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4 fat, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.8 mg (20%)223 kcal (11%)0 g (0%)8.8 g (14%)33.69 g (60%)
  Typical Serving size of 1 unit and cooked (yield from 1 lb raw meat) (or 272g):
   7.62 mg (54%) 606.56 kcal (30%) 0 g (0%) 23.94 g (37%) 91.64 g (164%)
  Other serving sizes 3 oz (or 85g):
  2.38 mg (17%) 189.55 kcal (9%) 0 g (0%) 7.48 g (12%) 28.64 g (51%)
14. Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8 fat, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.71 mg (19%)238 kcal (12%)0 g (0%)10.23 g (16%)34.17 g (61%)
  Typical Serving size of 3 oz (or 85g):
   2.3 mg (16%) 202.3 kcal (10%) 0 g (0%) 8.7 g (13%) 29.04 g (52%)
15. Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4 fat, choice, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.7 mg (19%)279 kcal (14%)0 g (0%)14.08 g (22%)35.54 g (63%)
  Typical Serving size of 3 oz (or 85g):
   2.3 mg (16%) 237.15 kcal (12%) 0 g (0%) 11.97 g (18%) 30.21 g (54%)
  Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 160 g) (or 55g):
  1.49 mg (11%) 153.45 kcal (8%) 0 g (0%) 7.74 g (12%) 19.55 g (35%)
16. Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4 fat, choice, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.67 mg (19%)283 kcal (14%)0 g (0%)15.89 g (24%)32.81 g (59%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 174g):
   4.65 mg (33%) 492.42 kcal (25%) 0 g (0%) 27.65 g (43%) 57.09 g (102%)
  Other serving sizes 3 oz (or 85g):
  2.27 mg (16%) 240.55 kcal (12%) 0 g (0%) 13.51 g (21%) 27.89 g (50%)
17. Lamb, variety meats and by-products, tongue, raw - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.65 mg (19%)222 kcal (11%)0 g (0%)17.17 g (26%)15.7 g (28%)
  Typical Serving size of 1 oz (or 28.35g):
   0.75 mg (5%) 62.94 kcal (3%) 0 g (0%) 4.87 g (7%) 4.45 g (8%)
  Other serving sizes 4 oz (or 113g):
  2.99 mg (21%) 250.86 kcal (13%) 0 g (0%) 19.4 g (30%) 17.74 g (32%)
18. Lamb, variety meats and by-products, tongue, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.63 mg (19%)275 kcal (14%)0 g (0%)20.28 g (31%)21.57 g (39%)
  Typical Serving size of 1 unit and cooked (yield from 1 lb raw meat) (or 255g):
   6.71 mg (48%) 701.25 kcal (35%) 0 g (0%) 51.71 g (80%) 55 g (98%)
  Other serving sizes 3 oz (or 85g):
  2.24 mg (16%) 233.75 kcal (12%) 0 g (0%) 17.24 g (27%) 18.33 g (33%)
19. Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4 fat, choice, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.6 mg (19%)288 kcal (14%)0 g (0%)16.64 g (26%)32.35 g (58%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 168g):
   4.37 mg (31%) 483.84 kcal (24%) 0 g (0%) 27.96 g (43%) 54.35 g (97%)
  Other serving sizes 3 oz (or 85g):
  2.21 mg (16%) 244.8 kcal (12%) 0 g (0%) 14.14 g (22%) 27.5 g (49%)
20. Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8 fat, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.48 mg (18%)188 kcal (9%)0 g (0%)7.8 g (12%)27.63 g (49%)
  Typical Serving size of 3 oz (or 85g):
   2.11 mg (15%) 159.8 kcal (8%) 0 g (0%) 6.63 g (10%) 23.49 g (42%)
21. Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8 fat, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.48 mg (18%)183 kcal (9%)0 g (0%)7.68 g (12%)26.75 g (48%)
  Typical Serving size of 3 oz (or 85g):
   2.11 mg (15%) 155.55 kcal (8%) 0 g (0%) 6.53 g (10%) 22.74 g (41%)
22. Lamb, domestic, loin, separable lean only, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.44 mg (17%)202 kcal (10%)0 g (0%)9.76 g (15%)26.59 g (47%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 193g):
   4.71 mg (34%) 389.86 kcal (19%) 0 g (0%) 18.84 g (29%) 51.32 g (92%)
  Other serving sizes 3 oz (or 85g):
  2.07 mg (15%) 171.7 kcal (9%) 0 g (0%) 8.3 g (13%) 22.6 g (40%)
23. Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/8 fat, choice, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.43 mg (17%)337 kcal (17%)0 g (0%)22.65 g (35%)31.1 g (56%)
  Typical Serving size of 3 oz (or 85g):
   2.07 mg (15%) 286.45 kcal (14%) 0 g (0%) 19.25 g (30%) 26.44 g (47%)
  Other serving sizes 1 steak, excluding refuse (yield from 1 raw steak, with refuse and weighing 102 g) (or 45g):
  1.09 mg (8%) 151.65 kcal (8%) 0 g (0%) 10.19 g (16%) 14 g (25%)
24. Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8 fat, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.42 mg (17%)311 kcal (16%)0 g (0%)20.38 g (31%)29.7 g (53%)
  Typical Serving size of 3 oz (or 85g):
   2.06 mg (15%) 264.35 kcal (13%) 0 g (0%) 17.32 g (27%) 25.25 g (45%)
25. Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4 fat, choice, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.4 mg (17%)344 kcal (17%)0 g (0%)24.55 g (38%)28.68 g (51%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 218g):
   5.23 mg (37%) 749.92 kcal (37%) 0 g (0%) 53.52 g (82%) 62.52 g (112%)
  Other serving sizes 3 oz (or 85g):
  2.04 mg (15%) 292.4 kcal (15%) 0 g (0%) 20.87 g (32%) 24.38 g (44%)
26. Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4 fat, choice, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.39 mg (17%)346 kcal (17%)0 g (0%)24 g (37%)30.39 g (54%)
  Typical Serving size of 3 oz (or 85g):
   2.03 mg (15%) 294.1 kcal (15%) 0 g (0%) 20.4 g (31%) 25.83 g (46%)
  Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 160 g) (or 70g):
  1.67 mg (12%) 242.2 kcal (12%) 0 g (0%) 16.8 g (26%) 21.27 g (38%)
27. Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8 fat, choice, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.39 mg (17%)338 kcal (17%)0 g (0%)23.57 g (36%)29.46 g (53%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 213g):
   5.09 mg (36%) 719.94 kcal (36%) 0 g (0%) 50.2 g (77%) 62.75 g (112%)
  Other serving sizes 3 oz (or 85g):
  2.03 mg (15%) 287.3 kcal (14%) 0 g (0%) 20.03 g (31%) 25.04 g (45%)
28. Lamb, domestic, shoulder, blade, separable lean and fat, trimmed to 1/8 fat, choice, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.38 mg (17%)339 kcal (17%)0 g (0%)23.88 g (37%)28.92 g (52%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 207g):
   4.93 mg (35%) 701.73 kcal (35%) 0 g (0%) 49.43 g (76%) 59.86 g (107%)
  Other serving sizes 3 oz (or 85g):
  2.02 mg (14%) 288.15 kcal (14%) 0 g (0%) 20.3 g (31%) 24.58 g (44%)
29. Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8 fat, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.38 mg (17%)215 kcal (11%)0 g (0%)11.78 g (18%)25.54 g (46%)
  Typical Serving size of 3 oz (or 85g):
   2.02 mg (14%) 182.75 kcal (9%) 0 g (0%) 10.01 g (15%) 21.71 g (39%)
30. Lamb, domestic, shoulder, blade, separable lean and fat, trimmed to 1/4 fat, choice, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.35 mg (17%)345 kcal (17%)0 g (0%)24.73 g (38%)28.51 g (51%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 209g):
   4.91 mg (35%) 721.05 kcal (36%) 0 g (0%) 51.69 g (80%) 59.59 g (106%)
  Other serving sizes 3 oz (or 85g):
  2 mg (14%) 293.25 kcal (15%) 0 g (0%) 21.02 g (32%) 24.23 g (43%)
31. Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, cooked - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.35 mg (17%)206 kcal (10%)0 g (0%)8.86 g (14%)29.59 g (53%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 164g):
   3.85 mg (28%) 337.84 kcal (17%) 0 g (0%) 14.53 g (22%) 48.53 g (87%)
  Other serving sizes 3 oz (or 85g):
  2 mg (14%) 175.1 kcal (9%) 0 g (0%) 7.53 g (12%) 25.15 g (45%)
32. Lamb, domestic, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4 fat, cooked, broiled - Iron
  Nutritional Value : 15 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.34 mg (17%)186 kcal (9%)0 g (0%)7.33 g (11%)28.08 g (50%)
  Typical Serving size of 1 unit and cooked (yield from 1 lb raw meat) (or 327g):
   7.65 mg (55%) 608.22 kcal (30%) 0 g (0%) 23.97 g (37%) 91.82 g (164%)
  Other serving sizes 3 oz (or 85g):
  1.99 mg (14%) 158.1 kcal (8%) 0 g (0%) 6.23 g (10%) 23.87 g (43%)
33. Lamb, New Zealand, imported, frozen, loin, separable lean only, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.34 mg (17%)199 kcal (10%)0 g (0%)8.24 g (13%)29.31 g (52%)
  Typical Serving size of 3 oz (or 85g):
   1.99 mg (14%) 169.15 kcal (8%) 0 g (0%) 7 g (11%) 24.91 g (44%)
  Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 85 g) (or 30g):
  0.7 mg (5%) 59.7 kcal (3%) 0 g (0%) 2.47 g (4%) 8.79 g (16%)
34. Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.34 mg (17%)285 kcal (14%)0 g (0%)15.5 g (24%)34.06 g (61%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 157g):
   3.67 mg (26%) 447.45 kcal (22%) 0 g (0%) 24.34 g (37%) 53.47 g (95%)
  Other serving sizes 3 oz (or 85g):
  1.99 mg (14%) 242.25 kcal (12%) 0 g (0%) 13.18 g (20%) 28.95 g (52%)
35. Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8 fat, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.34 mg (17%)235 kcal (12%)0 g (0%)13.83 g (21%)25.75 g (46%)
  Typical Serving size of 3 oz (or 85g):
   1.99 mg (14%) 199.75 kcal (10%) 0 g (0%) 11.76 g (18%) 21.89 g (39%)
36. Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4 fat, choice, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.31 mg (17%)200 kcal (10%)0 g (0%)9.02 g (14%)27.71 g (49%)
  Typical Serving size of 3 oz (or 85g):
   1.96 mg (14%) 170 kcal (9%) 0 g (0%) 7.67 g (12%) 23.55 g (42%)
  Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 160 g) (or 74g):
  1.71 mg (12%) 148 kcal (7%) 0 g (0%) 6.67 g (10%) 20.51 g (37%)
37. Lamb, variety meats and by-products, pancreas, raw - Iron
  Nutritional Value : 15 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.3 mg (16%)152 kcal (8%)0 g (0%)9.82 g (15%)14.84 g (27%)
  Typical Serving size of 1 oz (or 28.35g):
   0.65 mg (5%) 43.09 kcal (2%) 0 g (0%) 2.78 g (4%) 4.21 g (8%)
  Other serving sizes 4 oz (or 113g):
  2.6 mg (19%) 171.76 kcal (9%) 0 g (0%) 11.1 g (17%) 16.77 g (30%)
38. Lamb, domestic, foreshank, separable lean only, trimmed to 1/4 fat, choice, cooked, braised - Iron
  Nutritional Value : 15 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.27 mg (16%)187 kcal (9%)0 g (0%)6.02 g (9%)31.01 g (55%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 128g):
   2.91 mg (21%) 239.36 kcal (12%) 0 g (0%) 7.71 g (12%) 39.69 g (71%)
  Other serving sizes 3 oz (or 85g):
  1.93 mg (14%) 158.95 kcal (8%) 0 g (0%) 5.12 g (8%) 26.36 g (47%)
39. Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean only, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.24 mg (16%)181 kcal (9%)0 g (0%)7.01 g (11%)27.68 g (49%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 218g):
   4.88 mg (35%) 394.58 kcal (20%) 0 g (0%) 15.28 g (24%) 60.34 g (108%)
  Other serving sizes 3 oz (or 85g):
  1.9 mg (14%) 153.85 kcal (8%) 0 g (0%) 5.96 g (9%) 23.53 g (42%)
40. Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8 fat, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.24 mg (16%)215 kcal (11%)0 g (0%)10.65 g (16%)27.75 g (50%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 259g):
   5.8 mg (41%) 556.85 kcal (28%) 0 g (0%) 27.58 g (42%) 71.87 g (128%)
  Other serving sizes 3 oz (or 85g):
  1.9 mg (14%) 182.75 kcal (9%) 0 g (0%) 9.05 g (14%) 23.59 g (42%)
41. Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.23 mg (16%)192 kcal (10%)0 g (0%)9.26 g (14%)25.46 g (45%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 224g):
   5 mg (36%) 430.08 kcal (22%) 0 g (0%) 20.74 g (32%) 57.03 g (102%)
  Other serving sizes 3 oz (or 85g):
  1.9 mg (14%) 163.2 kcal (8%) 0 g (0%) 7.87 g (12%) 21.64 g (39%)
42. Lamb, New Zealand, imported, frozen, foreshank, separable lean only, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.22 mg (16%)186 kcal (9%)0 g (0%)6.04 g (9%)30.76 g (55%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 138g):
   3.06 mg (22%) 256.68 kcal (13%) 0 g (0%) 8.34 g (13%) 42.45 g (76%)
  Other serving sizes 3 oz (or 85g):
  1.89 mg (14%) 158.1 kcal (8%) 0 g (0%) 5.13 g (8%) 26.15 g (47%)
43. Lamb, domestic, rib, separable lean only, trimmed to 1/4 fat, choice, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.21 mg (16%)235 kcal (12%)0 g (0%)12.95 g (20%)27.74 g (50%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 147g):
   3.25 mg (23%) 345.45 kcal (17%) 0 g (0%) 19.04 g (29%) 40.78 g (73%)
  Other serving sizes 3 oz (or 85g):
  1.88 mg (13%) 199.75 kcal (10%) 0 g (0%) 11.01 g (17%) 23.58 g (42%)
44. Lamb, domestic, leg, sirloin half, separable lean only, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.2 mg (16%)204 kcal (10%)0 g (0%)9.17 g (14%)28.35 g (51%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 201g):
   4.42 mg (32%) 410.04 kcal (21%) 0 g (0%) 18.43 g (28%) 56.98 g (102%)
  Other serving sizes 3 oz (or 85g):
  1.87 mg (13%) 173.4 kcal (9%) 0 g (0%) 7.79 g (12%) 24.1 g (43%)
45. Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4 fat, choice, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.19 mg (16%)210 kcal (11%)0 g (0%)10.5 g (16%)27.12 g (48%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 202g):
   4.42 mg (32%) 424.2 kcal (21%) 0 g (0%) 21.21 g (33%) 54.78 g (98%)
  Other serving sizes 3 oz (or 85g):
  1.86 mg (13%) 178.5 kcal (9%) 0 g (0%) 8.93 g (14%) 23.05 g (41%)
46. Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8 fat, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.18 mg (16%)192 kcal (10%)0 g (0%)8.75 g (13%)26.53 g (47%)
  Typical Serving size of 3 oz (or 85g):
   1.85 mg (13%) 163.2 kcal (8%) 0 g (0%) 7.44 g (11%) 22.55 g (40%)
47. Lamb, domestic, loin, separable lean and fat, trimmed to 1/8 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.17 mg (16%)290 kcal (15%)0 g (0%)21.12 g (32%)23.27 g (42%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 265g):
   5.75 mg (41%) 768.5 kcal (38%) 0 g (0%) 55.97 g (86%) 61.67 g (110%)
  Other serving sizes 3 oz (or 85g):
  1.84 mg (13%) 246.5 kcal (12%) 0 g (0%) 17.95 g (28%) 19.78 g (35%)
48. Lamb, new zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8 fat, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.16 mg (15%)342 kcal (17%)0 g (0%)24.03 g (37%)29.43 g (53%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 233g):
   5.03 mg (36%) 796.86 kcal (40%) 0 g (0%) 55.99 g (86%) 68.57 g (122%)
  Other serving sizes 3 oz (or 85g):
  1.84 mg (13%) 290.7 kcal (15%) 0 g (0%) 20.43 g (31%) 25.02 g (45%)
49. Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8 fat, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.15 mg (15%)190 kcal (10%)0 g (0%)8.1 g (12%)27.31 g (49%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 251g):
   5.4 mg (39%) 476.9 kcal (24%) 0 g (0%) 20.33 g (31%) 68.55 g (122%)
  Other serving sizes 3 oz (or 85g):
  1.83 mg (13%) 161.5 kcal (8%) 0 g (0%) 6.89 g (11%) 23.21 g (41%)
50. Lamb, domestic, foreshank, separable lean and fat, trimmed to 1/4 fat, choice, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.14 mg (15%)243 kcal (12%)0 g (0%)13.46 g (21%)28.37 g (51%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 148g):
   3.17 mg (23%) 359.64 kcal (18%) 0 g (0%) 19.92 g (31%) 41.99 g (75%)
  Other serving sizes 3 oz (or 85g):
  1.82 mg (13%) 206.55 kcal (10%) 0 g (0%) 11.44 g (18%) 24.11 g (43%)
51. Lamb, domestic, foreshank, separable lean and fat, trimmed to 1/8 fat, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.14 mg (15%)243 kcal (12%)0 g (0%)13.46 g (21%)28.37 g (51%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 148g):
   3.17 mg (23%) 359.64 kcal (18%) 0 g (0%) 19.92 g (31%) 41.99 g (75%)
  Other serving sizes 3 oz (or 85g):
  1.82 mg (13%) 206.55 kcal (10%) 0 g (0%) 11.44 g (18%) 24.11 g (43%)
52. Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.13 mg (15%)204 kcal (10%)0 g (0%)10.77 g (17%)24.94 g (45%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 217g):
   4.62 mg (33%) 442.68 kcal (22%) 0 g (0%) 23.37 g (36%) 54.12 g (97%)
  Other serving sizes 3 oz (or 85g):
  1.81 mg (13%) 173.4 kcal (9%) 0 g (0%) 9.15 g (14%) 21.2 g (38%)
53. Lamb, new zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8 fat, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.13 mg (15%)234 kcal (12%)0 g (0%)13.95 g (21%)25.34 g (45%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 253g):
   5.39 mg (39%) 592.02 kcal (30%) 0 g (0%) 35.29 g (54%) 64.11 g (114%)
  Other serving sizes 3 oz (or 85g):
  1.81 mg (13%) 198.9 kcal (10%) 0 g (0%) 11.86 g (18%) 21.54 g (38%)
54. Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8 fat, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.13 mg (15%)182 kcal (9%)0 g (0%)7.27 g (11%)27.18 g (49%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 246g):
   5.24 mg (37%) 447.72 kcal (22%) 0 g (0%) 17.88 g (28%) 66.86 g (119%)
  Other serving sizes 3 oz (or 85g):
  1.81 mg (13%) 154.7 kcal (8%) 0 g (0%) 6.18 g (10%) 23.1 g (41%)
55. Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.12 mg (15%)191 kcal (10%)0 g (0%)7.74 g (12%)28.3 g (51%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 218g):
   4.62 mg (33%) 416.38 kcal (21%) 0 g (0%) 16.87 g (26%) 61.69 g (110%)
  Other serving sizes 3 oz (or 85g):
  1.8 mg (13%) 162.35 kcal (8%) 0 g (0%) 6.58 g (10%) 24.06 g (43%)
56. Lamb, domestic, loin, separable lean and fat, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.12 mg (15%)309 kcal (15%)0 g (0%)23.59 g (36%)22.55 g (40%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 269g):
   5.7 mg (41%) 831.21 kcal (42%) 0 g (0%) 63.46 g (98%) 60.66 g (108%)
  Other serving sizes 3 oz (or 85g):
  1.8 mg (13%) 262.65 kcal (13%) 0 g (0%) 20.05 g (31%) 19.17 g (34%)
57. Lamb, variety meats and by-products, pancreas, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.12 mg (15%)234 kcal (12%)0 g (0%)15.12 g (23%)22.83 g (41%)
  Typical Serving size of 1 unit and cooked (yield from 1 lb raw meat) (or 231g):
   4.9 mg (35%) 540.54 kcal (27%) 0 g (0%) 34.93 g (54%) 52.74 g (94%)
  Other serving sizes 3 oz (or 85g):
  1.8 mg (13%) 198.9 kcal (10%) 0 g (0%) 12.85 g (20%) 19.41 g (35%)
58. Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/8 fat, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.12 mg (15%)269 kcal (13%)0 g (0%)18.05 g (28%)24.91 g (44%)
  Typical Serving size of 3 oz (or 85g):
   1.8 mg (13%) 228.65 kcal (11%) 0 g (0%) 15.34 g (24%) 21.17 g (38%)
  Other serving sizes 1 steak, excluding refuse (yield from 1 raw steak, with refuse and weighing 102 g) (or 59g):
  1.25 mg (9%) 158.71 kcal (8%) 0 g (0%) 10.65 g (16%) 14.7 g (26%)
59. Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8 fat, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.12 mg (15%)219 kcal (11%)0 g (0%)12.25 g (19%)25.49 g (46%)
  Typical Serving size of 3 oz (or 85g):
   1.8 mg (13%) 186.15 kcal (9%) 0 g (0%) 10.41 g (16%) 21.67 g (39%)
60. Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braised - Iron
  Nutritional Value : 13 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.11 mg (15%)357 kcal (18%)0 g (0%)26.27 g (40%)28.21 g (50%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 206g):
   4.35 mg (31%) 735.42 kcal (37%) 0 g (0%) 54.12 g (83%) 58.11 g (104%)
  Other serving sizes 3 oz (or 85g):
  1.79 mg (13%) 303.45 kcal (15%) 0 g (0%) 22.33 g (34%) 23.98 g (43%)
61. Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, cooked - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.1 mg (15%)305 kcal (15%)0 g (0%)22.26 g (34%)24.42 g (44%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 222g):
   4.66 mg (33%) 677.1 kcal (34%) 0 g (0%) 49.42 g (76%) 54.21 g (97%)
  Other serving sizes 3 oz (or 85g):
  1.79 mg (13%) 259.25 kcal (13%) 0 g (0%) 18.92 g (29%) 20.76 g (37%)
62. Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.1 mg (15%)246 kcal (12%)0 g (0%)15.56 g (24%)24.81 g (44%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 258g):
   5.42 mg (39%) 634.68 kcal (32%) 0 g (0%) 40.14 g (62%) 64.01 g (114%)
  Other serving sizes 3 oz (or 85g):
  1.79 mg (13%) 209.1 kcal (10%) 0 g (0%) 13.23 g (20%) 21.09 g (38%)
63. Lamb, new zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8 fat, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.1 mg (15%)296 kcal (15%)0 g (0%)21.28 g (33%)24.41 g (44%)
  Typical Serving size of 3 oz (or 85g):
   1.79 mg (13%) 251.6 kcal (13%) 0 g (0%) 18.09 g (28%) 20.75 g (37%)
  Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 85 g) (or 42g):
  0.88 mg (6%) 124.32 kcal (6%) 0 g (0%) 8.94 g (14%) 10.25 g (18%)
64. Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4 fat, choice, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.09 mg (15%)281 kcal (14%)0 g (0%)19.55 g (30%)24.44 g (44%)
  Typical Serving size of 3 oz (or 85g):
   1.78 mg (13%) 238.85 kcal (12%) 0 g (0%) 16.62 g (26%) 20.77 g (37%)
  Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 160 g) (or 93g):
  1.94 mg (14%) 261.33 kcal (13%) 0 g (0%) 18.18 g (28%) 22.73 g (41%)
65. Lamb, new zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8 fat, cooked - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.08 mg (15%)270 kcal (14%)0 g (0%)17.98 g (28%)25.26 g (45%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 242g):
   5.03 mg (36%) 653.4 kcal (33%) 0 g (0%) 43.51 g (67%) 61.13 g (109%)
  Other serving sizes 3 oz (or 85g):
  1.77 mg (13%) 229.5 kcal (11%) 0 g (0%) 15.28 g (24%) 21.47 g (38%)
66. Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.07 mg (15%)209 kcal (10%)0 g (0%)11.57 g (18%)24.61 g (44%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 210g):
   4.35 mg (31%) 438.9 kcal (22%) 0 g (0%) 24.3 g (37%) 51.68 g (92%)
  Other serving sizes 3 oz (or 85g):
  1.76 mg (13%) 177.65 kcal (9%) 0 g (0%) 9.83 g (15%) 20.92 g (37%)
67. Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.07 mg (15%)258 kcal (13%)0 g (0%)15.83 g (24%)26.97 g (48%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 168g):
   3.48 mg (25%) 433.44 kcal (22%) 0 g (0%) 26.59 g (41%) 45.31 g (81%)
  Other serving sizes 3 oz (or 85g):
  1.76 mg (13%) 219.3 kcal (11%) 0 g (0%) 13.46 g (21%) 22.92 g (41%)
68. Lamb, new zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8 fat, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.07 mg (15%)258 kcal (13%)0 g (0%)15.83 g (24%)26.97 g (48%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 168g):
   3.48 mg (25%) 433.44 kcal (22%) 0 g (0%) 26.59 g (41%) 45.31 g (81%)
  Other serving sizes 3 oz (or 85g):
  1.76 mg (13%) 219.3 kcal (11%) 0 g (0%) 13.46 g (21%) 22.92 g (41%)
69. Lamb, domestic, leg, shank half, separable lean only, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.06 mg (15%)180 kcal (9%)0 g (0%)6.67 g (10%)28.17 g (50%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 238g):
   4.9 mg (35%) 428.4 kcal (21%) 0 g (0%) 15.87 g (24%) 67.04 g (120%)
  Other serving sizes 3 oz (or 85g):
  1.75 mg (13%) 153 kcal (8%) 0 g (0%) 5.67 g (9%) 23.94 g (43%)
70. Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8 fat, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.06 mg (15%)281 kcal (14%)0 g (0%)19.38 g (30%)24.88 g (44%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 306g):
   6.3 mg (45%) 859.86 kcal (43%) 0 g (0%) 59.3 g (91%) 76.13 g (136%)
  Other serving sizes 3 oz (or 85g):
  1.75 mg (13%) 238.85 kcal (12%) 0 g (0%) 16.47 g (25%) 21.15 g (38%)
71. Lamb, domestic, composite of trimmed retail cuts, separable lean only, trimmed to 1/4 fat, choice, cooked - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.05 mg (15%)206 kcal (10%)0 g (0%)9.52 g (15%)28.22 g (50%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 187g):
   3.83 mg (27%) 385.22 kcal (19%) 0 g (0%) 17.8 g (27%) 52.77 g (94%)
  Other serving sizes 3 oz (or 85g):
  1.74 mg (12%) 175.1 kcal (9%) 0 g (0%) 8.09 g (12%) 23.99 g (43%)
72. Lamb, New Zealand, imported, frozen, loin, separable lean and fat, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.05 mg (15%)315 kcal (16%)0 g (0%)23.88 g (37%)23.43 g (42%)
  Typical Serving size of 3 oz (or 85g):
   1.74 mg (12%) 267.75 kcal (13%) 0 g (0%) 20.3 g (31%) 19.92 g (36%)
  Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 85 g) (or 43g):
  0.88 mg (6%) 135.45 kcal (7%) 0 g (0%) 10.27 g (16%) 10.07 g (18%)
73. Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/8 fat, choice, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.05 mg (15%)267 kcal (13%)0 g (0%)18.75 g (29%)22.93 g (41%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 284g):
   5.82 mg (42%) 758.28 kcal (38%) 0 g (0%) 53.25 g (82%) 65.12 g (116%)
  Other serving sizes 3 oz (or 85g):
  1.74 mg (12%) 226.95 kcal (11%) 0 g (0%) 15.94 g (25%) 19.49 g (35%)
74. Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8 fat, cooked - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.05 mg (15%)201 kcal (10%)0 g (0%)9.63 g (15%)26.71 g (48%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 236g):
   4.84 mg (35%) 474.36 kcal (24%) 0 g (0%) 22.73 g (35%) 63.04 g (113%)
  Other serving sizes 3 oz (or 85g):
  1.74 mg (12%) 170.85 kcal (9%) 0 g (0%) 8.19 g (13%) 22.7 g (41%)
75. Lamb, variety meats and by-products, brain, cooked, pan-fried - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.04 mg (15%)273 kcal (14%)0 g (0%)22.19 g (34%)16.97 g (30%)
  Typical Serving size of 1 unit and cooked (yield from 1 lb raw meat) (or 240g):
   4.9 mg (35%) 655.2 kcal (33%) 0 g (0%) 53.26 g (82%) 40.73 g (73%)
  Other serving sizes 3 oz (or 85g):
  1.73 mg (12%) 232.05 kcal (12%) 0 g (0%) 18.86 g (29%) 14.42 g (26%)
76. Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4 fat, choice, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.03 mg (15%)278 kcal (14%)0 g (0%)19.26 g (30%)24.42 g (44%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 248g):
   5.03 mg (36%) 689.44 kcal (34%) 0 g (0%) 47.76 g (73%) 60.56 g (108%)
  Other serving sizes 3 oz (or 85g):
  1.73 mg (12%) 236.3 kcal (12%) 0 g (0%) 16.37 g (25%) 20.76 g (37%)
77. Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.03 mg (15%)279 kcal (14%)0 g (0%)20.24 g (31%)22.53 g (40%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 286g):
   5.81 mg (42%) 797.94 kcal (40%) 0 g (0%) 57.89 g (89%) 64.44 g (115%)
  Other serving sizes 3 oz (or 85g):
  1.73 mg (12%) 237.15 kcal (12%) 0 g (0%) 17.2 g (26%) 19.15 g (34%)
78. Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8 fat, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.03 mg (15%)244 kcal (12%)0 g (0%)15.13 g (23%)25.16 g (45%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 284g):
   5.77 mg (41%) 692.96 kcal (35%) 0 g (0%) 42.97 g (66%) 71.45 g (128%)
  Other serving sizes 3 oz (or 85g):
  1.73 mg (12%) 207.4 kcal (10%) 0 g (0%) 12.86 g (20%) 21.39 g (38%)
79. Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.02 mg (14%)242 kcal (12%)0 g (0%)14.42 g (22%)26.2 g (47%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 260g):
   5.25 mg (38%) 629.2 kcal (31%) 0 g (0%) 37.49 g (58%) 68.12 g (122%)
  Other serving sizes 3 oz (or 85g):
  1.72 mg (12%) 205.7 kcal (10%) 0 g (0%) 12.26 g (19%) 22.27 g (40%)
80. Lamb, domestic, leg, sirloin half, separable lean and fat, trimmed to 1/8 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.01 mg (14%)284 kcal (14%)0 g (0%)19.67 g (30%)24.95 g (45%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 260g):
   5.23 mg (37%) 738.4 kcal (37%) 0 g (0%) 51.14 g (79%) 64.87 g (116%)
  Other serving sizes 3 oz (or 85g):
  1.71 mg (12%) 241.4 kcal (12%) 0 g (0%) 16.72 g (26%) 21.21 g (38%)
81. Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8 fat, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.01 mg (14%)231 kcal (12%)0 g (0%)13.69 g (21%)25.25 g (45%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 277g):
   5.57 mg (40%) 639.87 kcal (32%) 0 g (0%) 37.92 g (58%) 69.94 g (125%)
  Other serving sizes 3 oz (or 85g):
  1.71 mg (12%) 196.35 kcal (10%) 0 g (0%) 11.64 g (18%) 21.46 g (38%)
82. Lamb, domestic, leg, sirloin half, separable lean and fat, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2 mg (14%)292 kcal (15%)0 g (0%)20.67 g (32%)24.63 g (44%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 262g):
   5.24 mg (37%) 765.04 kcal (38%) 0 g (0%) 54.16 g (83%) 64.53 g (115%)
  Other serving sizes 3 oz (or 85g):
  1.7 mg (12%) 248.2 kcal (12%) 0 g (0%) 17.57 g (27%) 20.94 g (37%)
83. Lamb, domestic, loin, separable lean only, trimmed to 1/4 fat, choice, cooked, broiled - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2 mg (14%)216 kcal (11%)0 g (0%)9.73 g (15%)29.99 g (54%)
  Typical Serving size of 3 oz (or 85g):
   1.7 mg (12%) 183.6 kcal (9%) 0 g (0%) 8.27 g (13%) 25.49 g (46%)
  Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 120 g) (or 46g):
  0.92 mg (7%) 99.36 kcal (5%) 0 g (0%) 4.48 g (7%) 13.8 g (25%)
84. Lamb, domestic, leg, shank half, separable lean and fat, trimmed to 1/8 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.99 mg (14%)217 kcal (11%)0 g (0%)11.4 g (18%)26.73 g (48%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 267g):
   5.31 mg (38%) 579.39 kcal (29%) 0 g (0%) 30.44 g (47%) 71.37 g (127%)
  Other serving sizes 3 oz (or 85g):
  1.69 mg (12%) 184.45 kcal (9%) 0 g (0%) 9.69 g (15%) 22.72 g (41%)
85. Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.98 mg (14%)258 kcal (13%)0 g (0%)16.48 g (25%)25.55 g (46%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 265g):
   5.25 mg (38%) 683.7 kcal (34%) 0 g (0%) 43.67 g (67%) 67.71 g (121%)
  Other serving sizes 3 oz (or 85g):
  1.68 mg (12%) 219.3 kcal (11%) 0 g (0%) 14.01 g (22%) 21.72 g (39%)
86. Lamb, domestic, leg, shank half, separable lean and fat, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.98 mg (14%)225 kcal (11%)0 g (0%)12.45 g (19%)26.41 g (47%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 269g):
   5.33 mg (38%) 605.25 kcal (30%) 0 g (0%) 33.49 g (52%) 71.04 g (127%)
  Other serving sizes 3 oz (or 85g):
  1.68 mg (12%) 191.25 kcal (10%) 0 g (0%) 10.58 g (16%) 22.45 g (40%)
87. Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.97 mg (14%)276 kcal (14%)0 g (0%)19.97 g (31%)22.51 g (40%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 269g):
   5.3 mg (38%) 742.44 kcal (37%) 0 g (0%) 53.72 g (83%) 60.55 g (108%)
  Other serving sizes 3 oz (or 85g):
  1.67 mg (12%) 234.6 kcal (12%) 0 g (0%) 16.97 g (26%) 19.13 g (34%)
88. Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.97 mg (14%)269 kcal (13%)0 g (0%)19.08 g (29%)22.7 g (41%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 263g):
   5.18 mg (37%) 707.47 kcal (35%) 0 g (0%) 50.18 g (77%) 59.7 g (107%)
  Other serving sizes 3 oz (or 85g):
  1.67 mg (12%) 228.65 kcal (11%) 0 g (0%) 16.22 g (25%) 19.3 g (34%)
89. Lamb, domestic, shoulder, blade, separable lean and fat, trimmed to 1/8 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.95 mg (14%)270 kcal (14%)0 g (0%)19.19 g (30%)22.62 g (40%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 256g):
   4.99 mg (36%) 691.2 kcal (35%) 0 g (0%) 49.13 g (76%) 57.91 g (103%)
  Other serving sizes 3 oz (or 85g):
  1.66 mg (12%) 229.5 kcal (11%) 0 g (0%) 16.31 g (25%) 19.23 g (34%)
90. Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8 fat, raw - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.94 mg (14%)132 kcal (7%)0 g (0%)4.91 g (8%)20.43 g (36%)
  Typical Serving size of 1 oz (or 28.35g):
   0.55 mg (4%) 37.42 kcal (2%) 0 g (0%) 1.39 g (2%) 5.79 g (10%)
91. Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8 fat, raw - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.94 mg (14%)143 kcal (7%)0 g (0%)6.08 g (9%)20.65 g (37%)
  Typical Serving size of 1 oz (or 28.35g):
   0.55 mg (4%) 40.54 kcal (2%) 0 g (0%) 1.72 g (3%) 5.85 g (10%)
92. Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8 fat, choice, cooked - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.93 mg (14%)271 kcal (14%)0 g (0%)18.01 g (28%)25.51 g (46%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 250g):
   4.83 mg (35%) 677.5 kcal (34%) 0 g (0%) 45.03 g (69%) 63.78 g (114%)
  Other serving sizes 3 oz (or 85g):
  1.64 mg (12%) 230.35 kcal (12%) 0 g (0%) 15.31 g (24%) 21.68 g (39%)
93. Lamb, domestic, rib, separable lean and fat, trimmed to 1/8 fat, choice, cooked, broiled - Iron
  Nutritional Value : 13 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.93 mg (14%)340 kcal (17%)0 g (0%)26.82 g (41%)23.06 g (41%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 222g):
   4.28 mg (31%) 754.8 kcal (38%) 0 g (0%) 59.54 g (92%) 51.19 g (91%)
  Other serving sizes 3 oz (or 85g):
  1.64 mg (12%) 289 kcal (14%) 0 g (0%) 22.8 g (35%) 19.6 g (35%)
94. Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8 fat, cooked - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.93 mg (14%)256 kcal (13%)0 g (0%)16.82 g (26%)24.52 g (44%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 270g):
   5.21 mg (37%) 691.2 kcal (35%) 0 g (0%) 45.41 g (70%) 66.2 g (118%)
  Other serving sizes 3 oz (or 85g):
  1.64 mg (12%) 217.6 kcal (11%) 0 g (0%) 14.3 g (22%) 20.84 g (37%)
95. Lamb, domestic, shoulder, blade, separable lean and fat, trimmed to 1/4 fat, choice, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.92 mg (14%)281 kcal (14%)0 g (0%)20.61 g (32%)22.25 g (40%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 258g):
   4.95 mg (35%) 724.98 kcal (36%) 0 g (0%) 53.17 g (82%) 57.41 g (103%)
  Other serving sizes 3 oz (or 85g):
  1.63 mg (12%) 238.85 kcal (12%) 0 g (0%) 17.52 g (27%) 18.91 g (34%)
96. Lamb, domestic, loin, separable lean only, trimmed to 1/4 fat, choice, raw - Iron
  Nutritional Value : 15 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.91 mg (14%)143 kcal (7%)0 g (0%)5.94 g (9%)20.88 g (37%)
  Typical Serving size of 1 oz (or 28.35g):
   0.54 mg (4%) 40.54 kcal (2%) 0 g (0%) 1.68 g (3%) 5.92 g (11%)
  Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 120 g) (or 65g):
  1.24 mg (9%) 92.95 kcal (5%) 0 g (0%) 3.86 g (6%) 13.57 g (24%)
97. Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8 fat, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.91 mg (14%)165 kcal (8%)0 g (0%)5.22 g (8%)27.5 g (49%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 180g):
   3.44 mg (25%) 297 kcal (15%) 0 g (0%) 9.4 g (14%) 49.5 g (88%)
  Other serving sizes 3 oz (or 85g):
  1.62 mg (12%) 140.25 kcal (7%) 0 g (0%) 4.44 g (7%) 23.38 g (42%)
98. Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean only, trimmed to 1/8 fat, cooked - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 mg (14%)233 kcal (12%)0 g (0%)13.44 g (21%)26.18 g (47%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 222g):
   4.22 mg (30%) 517.26 kcal (26%) 0 g (0%) 29.84 g (46%) 58.12 g (104%)
  Other serving sizes 3 oz (or 85g):
  1.62 mg (12%) 198.05 kcal (10%) 0 g (0%) 11.42 g (18%) 22.25 g (40%)
99. Lamb, New Zealand, imported, frozen, rib, separable lean only, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.89 mg (14%)196 kcal (10%)0 g (0%)10.16 g (16%)24.42 g (44%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 152g):
   2.87 mg (21%) 297.92 kcal (15%) 0 g (0%) 15.44 g (24%) 37.12 g (66%)
  Other serving sizes 3 oz (or 85g):
  1.61 mg (12%) 166.6 kcal (8%) 0 g (0%) 8.64 g (13%) 20.76 g (37%)
100. Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4 fat, choice, cooked - Iron
  Nutritional Value : 14 / 100     food group - Lamb, Veal, and Game Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.88 mg (13%)294 kcal (15%)0 g (0%)20.94 g (32%)24.52 g (44%)
  Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 242g):
   4.55 mg (33%) 711.48 kcal (36%) 0 g (0%) 50.67 g (78%) 59.34 g (106%)






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