Amount of Iron in Pork loin

Welcome to the nutritional iron content in 100 different types of pork loin, ranging from 1.43 mg to 0.66 mg per 100g. The basic type of pork loin is Pork, fresh, loin, whole, separable lean only, raw, where the amount of iron in 100g is 0.84 mg.

0.84 mg of iron per 100g, from Pork, fresh, loin, whole, separable lean only, raw corresponds to 6% of the iron RDA. For a typical serving size of 1 lb (or 453.6 g) the amount of Iron is 3.81 mg. This corresponds to an RDA percentage of 27%.

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

Top twenty pork loin products high in iron

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

1. Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled : 1.43mg (10%RDA)
2. Pork, fresh, loin, country-style ribs, separable lean only, cooked, braised : 1.39mg (10%RDA)
3. Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled : 1.39mg (10%RDA)
4. Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised : 1.34mg (10%RDA)
5. Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted : 1.15mg (8%RDA)
6. Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted : 1.15mg (8%RDA)
7. Pork, fresh, loin, whole, separable lean only, cooked, braised : 1.13mg (8%RDA)
8. Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked : 1.11mg (8%RDA)
9. Pork, fresh, loin, whole, separable lean only, cooked, roasted : 1.09mg (8%RDA)
10. Pork, fresh, loin, whole, separable lean and fat, cooked, braised : 1.07mg (8%RDA)
11. Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled : 1.07mg (8%RDA)
12. Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked : 1.07mg (8%RDA)
13. Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised : 1.06mg (8%RDA)
14. Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted : 1.02mg (7%RDA)
15. Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, broiled : 1.02mg (7%RDA)
16. Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled : 1.01mg (7%RDA)
17. Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked : 1mg (7%RDA)
18. Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted : 1mg (7%RDA)
19. Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted : 1mg (7%RDA)
20. Pork, fresh, loin, whole, separable lean and fat, cooked, roasted : 0.99mg (7%RDA)

Following on from the twenty top pork loin items or products containing iron we have a more comprehensive break down of Pork, fresh, loin, whole, separable lean only, raw, and the highest item containing iron which is Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled. 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 pork loin.

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

Pork, fresh, loin, whole, separable lean only, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Pork, fresh, loin, whole, separable lean only, 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 Pork 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 143 kcal (7% RDA), the amount of Protein is 21.43 g (38% RDA), the amount of Fat is 5.66 g (9% 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 pork loin.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Pork, fresh, loin, whole, separable lean only, raw has a nutritional value score of 15 out of 100.Comparing the iron content and the nutritional density in 100g for Pork, fresh, loin, whole, separable lean only, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in pork loin 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 Pork, fresh, loin, whole, separable lean only, raw, in 100g contains 0.84 mg of iron. As a percentage of the RDA this is 6 %. Therefore, spinach has 1.86 mg more iron than Pork, fresh, loin, whole, separable lean only, raw. In terms of iron percentage this is 221 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Pork, fresh, loin, whole, separable lean only, 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 pork loin, is Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled with 1.43 mg of iron per 100g. Comparing spinach with Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled; spinach has 1.27 mg more iron than Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled. In terms of iron percentage this is 89 % more iron.

Amount of iron per 100 Calories

100 calories of pork, fresh, loin, whole, separable lean only, raw is a serving size of 0.7 g, and the amount of Iron is 0.59 mg (4.2% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 14.99 g (26.57% RDA), Fat 3.96 g (6.29% 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 lb (or 453.6 g)

For the food Pork, fresh, loin, whole, separable lean only, raw the typical serving size is 1 lb (or 453.6 g) which contains 3.81 mg of Iron. The iron percentage of the recommended daily value for this serving is 27 %.

To give 100% of the RDA, 3.7 servings of the typical serving size 1 lb (or 453.6 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 648.65 kcal, the Protein content is 97.21 g, the Fat content is 25.67 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 Pork, fresh, loin, whole, separable lean only, 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 lb or 453.6 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 415.1 (kcal).The number of calories from Fat is 231.5 (kcal).The total calories from carbohydrate is 0.0 (kcal).

Milligrams of iron in pork loin (per 100g)

This list of 100 types of pork loin, is brought to you by www.dietandfitnesstoday.com and ranges from Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled through to Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted 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 pork loin.

The list below gives the total iron content in the 100 items from the general description 'pork loin' 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 pork loin 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 pork loin ranked by the amount of iron per 100g is shown below in the pork loin 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 22 items. The highest amount of iron from the 22 raw items is in Pork, fresh, loin, tenderloin, separable lean only, raw where the content is 0.98 mg per 100g. The number of food items which are cooked are 78 items. The highest amount of iron from the 78 cooked items is in Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled where the amount is 1.43 mg per 100g. Comparing raw and cooked pork loin shows that cooking can change the levels of iron by 0.45 mg in a 100g serving.

Average Content for pork loin

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of pork loin, based on the list below of 100 different items under the general description of pork loin, is 0.91 mg of iron. This average value corresponds to 6.5 % 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 200.30 kcal, the average amount of Protein is 25.92 g, the average amount of Fat is 10.02 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw which in 100g contains 0.89 mg of Iron. This corresponds to 6 % of the recommended daily allowance. For this serving the amount of Calories is 211 kcal, the amount of Protein is 18.22 g, the amount of Fat is 14.79 g and the amount of Carbohydrate is 0 g.

Highest iron Content per 100g

Using the list below for the 100 different pork loin nutrition entries in our database, the highest amount of iron is found in Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled which contains 1.43 mg of iron per 100g. The associated percentage of RDA is 10 %. For this 100g serving the Calories content is 187 kcal, the Protein content is 30.42 g, the Fat content is 6.33 g, the Carbohydrate content is 0 g.

The lowest amount of iron in 100g is in Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted which contains 0.66 mg. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Calories is 192 kcal, the amount of Protein is 29.62 g, the amount of Fat is 7.32 g, the amount of Carbohydrate is 0 g.

The difference between the highest and lowest values gives a iron range of 0.77 mg per 100g. The range for the other nutrients are as follows; 5 kcal for Calories, 0.8 g for Protein, 0.99 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 Pork, fresh, loin, whole, separable lean only, raw contains 0.84 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 Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw which contains 10.88 mg in 1 roast without refuse (Yield from 1 raw roast, with refuse, weighing 1817g) (or 1327 g). The percentage of the recommended daily value for this serving is 78 %. For this serving the Calories content is 2229.36 kcal, the Protein content is 271.77 g, the Fat content is 118.9 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 high iron foods.

Pork loin List, iron Content per 100g 1. Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   1.43 mg (10%) 187 kcal (9%) 0 g (0%) 6.33 g (10%) 30.42 g (54%)   Typical Serving size of 3 oz (or 85g):    1.22 mg (9%) 158.95 kcal (8%) 0 g (0%) 5.38 g (8%) 25.86 g (46%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 113 g) (or 73g):   1.04 mg (7%) 136.51 kcal (7%) 0 g (0%) 4.62 g (7%) 22.21 g (40%) 2. Pork, fresh, loin, country-style ribs, separable lean only, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.39 mg (10%) 247 kcal (12%) 0 g (0%) 14.26 g (22%) 27.74 g (50%)   Typical Serving size of 1 rib without refuse (yield from 1 cooked rib, with refuse and weighing 141g) (or 80g):    1.11 mg (8%) 197.6 kcal (10%) 0 g (0%) 11.41 g (18%) 22.19 g (40%)   Other serving sizes 3 oz (or 85g):   1.18 mg (8%) 209.95 kcal (10%) 0 g (0%) 12.12 g (19%) 23.58 g (42%) 3. Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.39 mg (10%) 201 kcal (10%) 0 g (0%) 8.11 g (12%) 29.86 g (53%)   Typical Serving size of 3 oz (or 85g):    1.18 mg (8%) 170.85 kcal (9%) 0 g (0%) 6.89 g (11%) 25.38 g (45%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 113 g) (or 76g):   1.06 mg (8%) 152.76 kcal (8%) 0 g (0%) 6.16 g (9%) 22.69 g (41%) 4. Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.34 mg (10%) 273 kcal (14%) 0 g (0%) 17.71 g (27%) 26.49 g (47%)   Typical Serving size of 1 rib without refuse (Yield from 1 cooked rib, with refuse and weighing 140g) (or 86g):    1.15 mg (8%) 234.78 kcal (12%) 0 g (0%) 15.23 g (23%) 22.78 g (41%)   Other serving sizes 3 oz (or 85g):   1.14 mg (8%) 232.05 kcal (12%) 0 g (0%) 15.05 g (23%) 22.52 g (40%) 5. Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.15 mg (8%) 143 kcal (7%) 0 g (0%) 3.51 g (5%) 26.17 g (47%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 333g):    3.83 mg (27%) 476.19 kcal (24%) 0 g (0%) 11.69 g (18%) 87.15 g (156%)   Other serving sizes 3 oz (or 85g):   0.98 mg (7%) 121.55 kcal (6%) 0 g (0%) 2.98 g (5%) 22.24 g (40%) 6. Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.15 mg (8%) 147 kcal (7%) 0 g (0%) 3.96 g (6%) 26.04 g (47%)   Typical Serving size of 1 roast (or 402g):    4.62 mg (33%) 590.94 kcal (30%) 0 g (0%) 15.92 g (24%) 104.68 g (187%)   Other serving sizes 3 oz (or 85g):   0.98 mg (7%) 124.95 kcal (6%) 0 g (0%) 3.37 g (5%) 22.13 g (40%) 7. Pork, fresh, loin, whole, separable lean only, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.13 mg (8%) 204 kcal (10%) 0 g (0%) 9.12 g (14%) 28.57 g (51%)   Typical Serving size of 3 oz (or 85g):    0.96 mg (7%) 173.4 kcal (9%) 0 g (0%) 7.75 g (12%) 24.28 g (43%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 151 g) (or 80g):   0.9 mg (6%) 163.2 kcal (8%) 0 g (0%) 7.3 g (11%) 22.86 g (41%) 8. Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.11 mg (8%) 238 kcal (12%) 0 g (0%) 13.89 g (21%) 26.36 g (47%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 247g):    2.74 mg (20%) 587.86 kcal (29%) 0 g (0%) 34.31 g (53%) 65.11 g (116%)   Other serving sizes 3 oz (or 85g):   0.94 mg (7%) 202.3 kcal (10%) 0 g (0%) 11.81 g (18%) 22.41 g (40%) 9. Pork, fresh, loin, whole, separable lean only, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.09 mg (8%) 209 kcal (10%) 0 g (0%) 9.63 g (15%) 28.62 g (51%)   Typical Serving size of 3 oz (or 85g):    0.93 mg (7%) 177.65 kcal (9%) 0 g (0%) 8.19 g (13%) 24.33 g (43%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 151 g) (or 81g):   0.88 mg (6%) 169.29 kcal (8%) 0 g (0%) 7.8 g (12%) 23.18 g (41%) 10. Pork, fresh, loin, whole, separable lean and fat, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.07 mg (8%) 239 kcal (12%) 0 g (0%) 13.62 g (21%) 27.23 g (49%)   Typical Serving size of 3 oz (or 85g):    0.91 mg (7%) 203.15 kcal (10%) 0 g (0%) 11.58 g (18%) 23.15 g (41%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 151 g) (or 89g):   0.95 mg (7%) 212.71 kcal (11%) 0 g (0%) 12.12 g (19%) 24.23 g (43%) 11. Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.07 mg (8%) 174 kcal (9%) 0 g (0%) 5.45 g (8%) 29.29 g (52%)   Typical Serving size of 1 raw pr g (or 247g):    2.64 mg (19%) 429.78 kcal (21%) 0 g (0%) 13.46 g (21%) 72.35 g (129%)   Other serving sizes 1 chop (or 195g):   2.09 mg (15%) 339.3 kcal (17%) 0 g (0%) 10.63 g (16%) 57.12 g (102%) 12. Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.07 mg (8%) 211 kcal (11%) 0 g (0%) 9.44 g (15%) 29.47 g (53%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 236g):    2.53 mg (18%) 497.96 kcal (25%) 0 g (0%) 22.28 g (34%) 69.55 g (124%)   Other serving sizes 3 oz (or 85g):   0.91 mg (7%) 179.35 kcal (9%) 0 g (0%) 8.02 g (12%) 25.05 g (45%) 13. Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.06 mg (8%) 156 kcal (8%) 0 g (0%) 2.56 g (4%) 31.11 g (56%)   Typical Serving size of 1 piece (or 609g):    6.46 mg (46%) 950.04 kcal (48%) 0 g (0%) 15.59 g (24%) 189.46 g (338%) 14. Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.02 mg (7%) 206 kcal (10%) 0 g (0%) 9.21 g (14%) 28.82 g (51%)   Typical Serving size of 1 roast (or 783g):    7.99 mg (57%) 1612.98 kcal (81%) 0 g (0%) 72.11 g (111%) 225.66 g (403%) 15. Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.02 mg (7%) 216 kcal (11%) 0 g (0%) 11.65 g (18%) 27.83 g (50%)   Typical Serving size of 1 rack (or 122g):    1.24 mg (9%) 263.52 kcal (13%) 0 g (0%) 14.21 g (22%) 33.95 g (61%) 16. Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.01 mg (7%) 222 kcal (11%) 0 g (0%) 11.82 g (18%) 26.96 g (48%)   Typical Serving size of 1 chop (or 195g):    1.97 mg (14%) 432.9 kcal (22%) 0 g (0%) 23.05 g (35%) 52.57 g (94%) 17. Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1 mg (7%) 201 kcal (10%) 0 g (0%) 9.21 g (14%) 27.51 g (49%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 231g):    2.31 mg (17%) 464.31 kcal (23%) 0 g (0%) 21.28 g (33%) 63.55 g (113%)   Other serving sizes 3 oz (or 85g):   0.85 mg (6%) 170.85 kcal (9%) 0 g (0%) 7.83 g (12%) 23.38 g (42%) 18. Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1 mg (7%) 214 kcal (11%) 0 g (0%) 10.13 g (16%) 28.81 g (51%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 283g):    2.83 mg (20%) 605.62 kcal (30%) 0 g (0%) 28.67 g (44%) 81.53 g (146%)   Other serving sizes 3 oz (or 85g):   0.85 mg (6%) 181.9 kcal (9%) 0 g (0%) 8.61 g (13%) 24.49 g (44%) 19. Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1 mg (7%) 359 kcal (18%) 0 g (0%) 29.46 g (45%) 21.75 g (39%)   Typical Serving size of 1 rack (or 138g):    1.38 mg (10%) 495.42 kcal (25%) 0 g (0%) 40.65 g (63%) 30.02 g (54%) 20. Pork, fresh, loin, whole, separable lean and fat, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.99 mg (7%) 248 kcal (12%) 0 g (0%) 14.65 g (23%) 27.09 g (48%)   Typical Serving size of 3 oz (or 85g):    0.84 mg (6%) 210.8 kcal (11%) 0 g (0%) 12.45 g (19%) 23.03 g (41%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 151 g) (or 89g):   0.88 mg (6%) 220.72 kcal (11%) 0 g (0%) 13.04 g (20%) 24.11 g (43%) 21. Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.99 mg (7%) 195 kcal (10%) 0 g (0%) 7.66 g (12%) 29.56 g (53%)   Typical Serving size of 1 chop (or 172g):    1.7 mg (12%) 335.4 kcal (17%) 0 g (0%) 13.18 g (20%) 50.84 g (91%) 22. Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.99 mg (7%) 211 kcal (11%) 0 g (0%) 10.14 g (16%) 27.95 g (50%)   Typical Serving size of 3 oz (or 85g):    0.84 mg (6%) 179.35 kcal (9%) 0 g (0%) 8.62 g (13%) 23.76 g (42%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 113 g) (or 72g):   0.71 mg (5%) 151.92 kcal (8%) 0 g (0%) 7.3 g (11%) 20.12 g (36%) 23. Pork, fresh, loin, tenderloin, separable lean only, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.98 mg (7%) 109 kcal (5%) 0 g (0%) 2.17 g (3%) 20.95 g (37%)   Typical Serving size of 1 roast (or 505g):    4.95 mg (35%) 550.45 kcal (28%) 0 g (0%) 10.96 g (17%) 105.8 g (189%) 24. Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.98 mg (7%) 227 kcal (11%) 0 g (0%) 11.38 g (18%) 29.2 g (52%)   Typical Serving size of 1 rack (or 138g):    1.35 mg (10%) 313.26 kcal (16%) 0 g (0%) 15.7 g (24%) 40.3 g (72%) 25. Pork, fresh, enhanced, loin, tenderloin, separable lean only, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.98 mg (7%) 116 kcal (6%) 0.31 g (0%) 3.15 g (5%) 21.61 g (39%)   Typical Serving size of 1 roast (or 508g):    4.98 mg (36%) 589.28 kcal (29%) 1.57 g (1%) 16 g (25%) 109.78 g (196%) 26. Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.98 mg (7%) 219 kcal (11%) 0 g (0%) 11.38 g (18%) 29.2 g (52%)   Typical Serving size of 1 rack (or 138g):    1.35 mg (10%) 302.22 kcal (15%) 0 g (0%) 15.7 g (24%) 40.3 g (72%) 27. Pork, fresh, loin, tenderloin, separable lean and fat, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.97 mg (7%) 120 kcal (6%) 0 g (0%) 3.53 g (5%) 20.65 g (37%)   Typical Serving size of 1 roast (Yield from 1 raw roast, with refuse and weighing 504g) (or 505g):    4.9 mg (35%) 606 kcal (30%) 0 g (0%) 17.83 g (27%) 104.28 g (186%) 28. Pork, fresh, enhanced, loin, tenderloin, separable lean and fat, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.97 mg (7%) 121 kcal (6%) 0.31 g (0%) 3.7 g (6%) 21.5 g (38%)   Typical Serving size of 1 roast (or 508g):    4.93 mg (35%) 614.68 kcal (31%) 1.57 g (1%) 18.8 g (29%) 109.22 g (195%) 29. Pork, loin, leg cap steak, boneless, separable lean and fat, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.97 mg (7%) 158 kcal (8%) 0 g (0%) 4.41 g (7%) 27.57 g (49%)   Typical Serving size of 1 piece (or 194g):    1.88 mg (13%) 306.52 kcal (15%) 0 g (0%) 8.56 g (13%) 53.49 g (96%) 30. Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.96 mg (7%) 248 kcal (12%) 0 g (0%) 14.68 g (23%) 26.99 g (48%)   Typical Serving size of 1 roast (or 783g):    7.52 mg (54%) 1941.84 kcal (97%) 0 g (0%) 114.94 g (177%) 211.33 g (377%) 31. Pork, fresh, loin, sirloin (roasts), bone-in, separable lean only, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.96 mg (7%) 204 kcal (10%) 0 g (0%) 9.44 g (15%) 27.78 g (50%)   Typical Serving size of 1 roast without refuse (or 985g):    9.46 mg (68%) 2009.4 kcal (100%) 0 g (0%) 92.98 g (143%) 273.63 g (489%) 32. Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.96 mg (7%) 260 kcal (13%) 0 g (0%) 17.56 g (27%) 25.58 g (46%)   Typical Serving size of 1 rack (or 122g):    1.17 mg (8%) 317.2 kcal (16%) 0 g (0%) 21.42 g (33%) 31.21 g (56%) 33. Pork, fresh, loin, sirloin (roasts), bone-in, separable lean and fat, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.94 mg (7%) 230 kcal (12%) 0 g (0%) 12.87 g (20%) 26.64 g (48%)   Typical Serving size of 1 roast without refuse (Yield from 1 cooked roast, with refuse and weighing 1515g) (or 1046g):    9.83 mg (70%) 2405.8 kcal (120%) 0 g (0%) 134.62 g (207%) 278.65 g (498%)   Other serving sizes 3 oz (or 85g):   0.8 mg (6%) 195.5 kcal (10%) 0 g (0%) 10.94 g (17%) 22.64 g (40%) 34. Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.93 mg (7%) 194 kcal (10%) 0 g (0%) 7.95 g (12%) 28.58 g (51%)   Typical Serving size of 1 roast (or 900g):    8.37 mg (60%) 1746 kcal (87%) 0 g (0%) 71.55 g (110%) 257.22 g (459%) 35. Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.93 mg (7%) 238 kcal (12%) 0 g (0%) 13.32 g (20%) 27.63 g (49%)   Typical Serving size of 1 chop (or 172g):    1.6 mg (11%) 409.36 kcal (20%) 0 g (0%) 22.91 g (35%) 47.52 g (85%) 36. Pork, fresh, loin, center rib (roasts), boneless, separable lean and fat, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.93 mg (7%) 252 kcal (13%) 0 g (0%) 15.15 g (23%) 26.99 g (48%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 317g):    2.95 mg (21%) 798.84 kcal (40%) 0 g (0%) 48.03 g (74%) 85.56 g (153%)   Other serving sizes 3 oz (or 85g):   0.79 mg (6%) 214.2 kcal (11%) 0 g (0%) 12.88 g (20%) 22.94 g (41%) 37. Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, cooked - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.93 mg (7%) 235 kcal (12%) 0 g (0%) 13.66 g (21%) 26.07 g (47%)   Typical Serving size of 1 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 261g):    2.43 mg (17%) 613.35 kcal (31%) 0 g (0%) 35.65 g (55%) 68.04 g (122%)   Other serving sizes 3 oz (or 85g):   0.79 mg (6%) 199.75 kcal (10%) 0 g (0%) 11.61 g (18%) 22.16 g (40%) 38. Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.92 mg (7%) 255 kcal (13%) 0 g (0%) 15.79 g (24%) 26.29 g (47%)   Typical Serving size of 3 oz (or 85g):    0.78 mg (6%) 216.75 kcal (11%) 0 g (0%) 13.42 g (21%) 22.35 g (40%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 113 g) (or 81g):   0.75 mg (5%) 206.55 kcal (10%) 0 g (0%) 12.79 g (20%) 21.29 g (38%) 39. Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.92 mg (7%) 106 kcal (5%) 0 g (0%) 2.09 g (3%) 20.39 g (36%)   Typical Serving size of 1 roast (or 537g):    4.94 mg (35%) 569.22 kcal (28%) 0 g (0%) 11.22 g (17%) 109.49 g (196%) 40. Pork, fresh, loin, blade (roasts), boneless, separable lean only, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.92 mg (7%) 175 kcal (9%) 0 g (0%) 7.14 g (11%) 27.58 g (49%)   Typical Serving size of 1 raw pr g (or 1125g):    10.35 mg (74%) 1968.75 kcal (98%) 0 g (0%) 80.33 g (124%) 310.28 g (554%)   Other serving sizes 1 roast (or 848g):   7.8 mg (56%) 1484 kcal (74%) 0 g (0%) 60.55 g (93%) 233.88 g (418%) 41. Pork, fresh, loin, blade (chops), boneless, separable lean only, boneless, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.92 mg (7%) 169 kcal (8%) 0.89 g (1%) 6.74 g (10%) 26.14 g (47%)   Typical Serving size of 1 raw pr g (or 164g):    1.51 mg (11%) 277.16 kcal (14%) 1.46 g (1%) 11.05 g (17%) 42.87 g (77%)   Other serving sizes 1 chop (or 131g):   1.21 mg (9%) 221.39 kcal (11%) 1.17 g (1%) 8.83 g (14%) 34.24 g (61%) 42. Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.92 mg (7%) 216 kcal (11%) 0 g (0%) 11.65 g (18%) 27.83 g (50%)   Typical Serving size of 1 rack (or 122g):    1.12 mg (8%) 263.52 kcal (13%) 0 g (0%) 14.21 g (22%) 33.95 g (61%) 43. Pork, fresh, loin, whole, separable lean only, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 210 kcal (11%) 0 g (0%) 9.8 g (15%) 28.57 g (51%)   Typical Serving size of 3 oz (or 85g):    0.77 mg (6%) 178.5 kcal (9%) 0 g (0%) 8.33 g (13%) 24.28 g (43%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 151 g) (or 79g):   0.72 mg (5%) 165.9 kcal (8%) 0 g (0%) 7.74 g (12%) 22.57 g (40%) 44. Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 193 kcal (10%) 0 g (0%) 9.56 g (15%) 24.99 g (45%)   Typical Serving size of 1 chop (or 219g):    1.99 mg (14%) 422.67 kcal (21%) 0 g (0%) 20.94 g (32%) 54.73 g (98%) 45. Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 200 kcal (10%) 0 g (0%) 7.86 g (12%) 30.2 g (54%)   Typical Serving size of 1 chop (or 187g):    1.7 mg (12%) 374 kcal (19%) 0 g (0%) 14.7 g (23%) 56.47 g (101%) 46. Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 170 kcal (9%) 0 g (0%) 4.34 g (7%) 30.54 g (55%)   Typical Serving size of 1 chop (or 135g):    1.23 mg (9%) 229.5 kcal (11%) 0 g (0%) 5.86 g (9%) 41.23 g (74%) 47. Pork, fresh, enhanced, loin, tenderloin, separable lean and fat, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 114 kcal (6%) 0 g (0%) 3.14 g (5%) 20.16 g (36%)   Typical Serving size of 1 roast (or 537g):    4.89 mg (35%) 612.18 kcal (31%) 0 g (0%) 16.86 g (26%) 108.26 g (193%) 48. Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 270 kcal (14%) 0 g (0%) 18.31 g (28%) 26.4 g (47%)   Typical Serving size of 1 rack (or 138g):    1.26 mg (9%) 372.6 kcal (19%) 0 g (0%) 25.27 g (39%) 36.43 g (65%) 49. Pork, fresh, loin, country-style ribs, separable lean only, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.9 mg (6%) 140 kcal (7%) 0 g (0%) 5.64 g (9%) 20.76 g (37%)   Typical Serving size of 1 rib (or 197g):    1.77 mg (13%) 275.8 kcal (14%) 0 g (0%) 11.11 g (17%) 40.9 g (73%)   Other serving sizes 1 raw pr g (or 2532g):   22.79 mg (163%) 3544.8 kcal (177%) 0 g (0%) 142.8 g (220%) 525.64 g (939%) 50. Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.89 mg (6%) 211 kcal (11%) 0 g (0%) 14.79 g (23%) 18.22 g (33%)   Typical Serving size of 1 oz (or 28.35g):    0.25 mg (2%) 59.82 kcal (3%) 0 g (0%) 4.19 g (6%) 5.17 g (9%)   Other serving sizes 1 lb (or 453.6g):   4.04 mg (29%) 957.1 kcal (48%) 0 g (0%) 67.09 g (103%) 82.65 g (148%) 51. Pork, fresh, loin, center loin (roasts), bone-in, separable lean and fat, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.89 mg (6%) 231 kcal (12%) 0 g (0%) 12.8 g (20%) 27.01 g (48%)   Typical Serving size of 1 roast (or 900g):    8.01 mg (57%) 2079 kcal (104%) 0 g (0%) 115.2 g (177%) 243.09 g (434%) 52. Pork, fresh, loin, blade (roasts), boneless, separable lean and fat, cooked, roasted - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.89 mg (6%) 199 kcal (10%) 0 g (0%) 10.32 g (16%) 26.48 g (47%)   Typical Serving size of 1 roast (or 848g):    7.55 mg (54%) 1687.52 kcal (84%) 0 g (0%) 87.51 g (135%) 224.55 g (401%) 53. Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.89 mg (6%) 247 kcal (12%) 0 g (0%) 15.73 g (24%) 26.28 g (47%)   Typical Serving size of 1 rack (or 122g):    1.09 mg (8%) 301.34 kcal (15%) 0 g (0%) 19.19 g (30%) 32.06 g (57%) 54. Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.88 mg (6%) 200 kcal (10%) 0 g (0%) 8.31 g (13%) 29.2 g (52%)   Typical Serving size of 1 chop (or 135g):    1.19 mg (9%) 270 kcal (14%) 0 g (0%) 11.22 g (17%) 39.42 g (70%) 55. Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, pan-fried - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.88 mg (6%) 222 kcal (11%) 0 g (0%) 12.14 g (19%) 26.38 g (47%)   Typical Serving size of 1 chop (or 215g):    1.89 mg (14%) 477.3 kcal (24%) 0 g (0%) 26.1 g (40%) 56.72 g (101%) 56. Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.88 mg (6%) 211 kcal (11%) 0 g (0%) 9.73 g (15%) 28.84 g (52%)   Typical Serving size of 1 chop (or 169g):    1.49 mg (11%) 356.59 kcal (18%) 0 g (0%) 16.44 g (25%) 48.74 g (87%) 57. Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.88 mg (6%) 161 kcal (8%) 0 g (0%) 4.36 g (7%) 28.6 g (51%)   Typical Serving size of 1 chop (or 159g):    1.4 mg (10%) 255.99 kcal (13%) 0 g (0%) 6.93 g (11%) 45.47 g (81%) 58. Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.88 mg (6%) 144 kcal (7%) 0 g (0%) 5.88 g (9%) 21.23 g (38%)   Typical Serving size of 1 oz (or 28.35g):    0.25 mg (2%) 40.82 kcal (2%) 0 g (0%) 1.67 g (3%) 6.02 g (11%)   Other serving sizes 1 lb (or 453.6g):   3.99 mg (29%) 653.18 kcal (33%) 0 g (0%) 26.67 g (41%) 96.3 g (172%) 59. Pork, fresh, loin, whole, separable lean and fat, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.87 mg (6%) 242 kcal (12%) 0 g (0%) 13.92 g (21%) 27.32 g (49%)   Typical Serving size of 3 oz (or 85g):    0.74 mg (5%) 205.7 kcal (10%) 0 g (0%) 11.83 g (18%) 23.22 g (41%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 151 g) (or 87g):   0.76 mg (5%) 210.54 kcal (11%) 0 g (0%) 12.11 g (19%) 23.77 g (42%) 60. Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.87 mg (6%) 231 kcal (12%) 0 g (0%) 14.35 g (22%) 23.72 g (42%)   Typical Serving size of 1 chop (or 219g):    1.91 mg (14%) 505.89 kcal (25%) 0 g (0%) 31.43 g (48%) 51.95 g (93%) 61. Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.87 mg (6%) 208 kcal (10%) 0 g (0%) 9.32 g (14%) 29.03 g (52%)   Typical Serving size of 1 chop (or 187g):    1.63 mg (12%) 388.96 kcal (19%) 0 g (0%) 17.43 g (27%) 54.29 g (97%) 62. Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.87 mg (6%) 170 kcal (9%) 0 g (0%) 5.53 g (9%) 28.19 g (50%)   Typical Serving size of 1 chop (or 159g):    1.38 mg (10%) 270.3 kcal (14%) 0 g (0%) 8.79 g (14%) 44.82 g (80%) 63. Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.86 mg (6%) 242 kcal (12%) 0 g (0%) 13.51 g (21%) 28.21 g (50%)   Typical Serving size of 1 chop (or 187g):    1.61 mg (12%) 452.54 kcal (23%) 0 g (0%) 25.26 g (39%) 52.75 g (94%) 64. Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, raw - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.86 mg (6%) 216 kcal (11%) 0 g (0%) 14.95 g (23%) 18.95 g (34%)   Typical Serving size of 1 oz (or 28.35g):    0.24 mg (2%) 61.24 kcal (3%) 0 g (0%) 4.24 g (7%) 5.37 g (10%)   Other serving sizes 1 lb (or 453.6g):   3.9 mg (28%) 979.78 kcal (49%) 0 g (0%) 67.81 g (104%) 85.96 g (154%) 65. Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.85 mg (6%) 222 kcal (11%) 0 g (0%) 11.29 g (17%) 28.02 g (50%)   Typical Serving size of 1 chop (or 206g):    1.75 mg (13%) 457.32 kcal (23%) 0 g (0%) 23.26 g (36%) 57.72 g (103%) 66. Pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.85 mg (6%) 217 kcal (11%) 0 g (0%) 11.89 g (18%) 25.7 g (46%)   Typical Serving size of 1 roast (or 830g):    7.06 mg (50%) 1801.1 kcal (90%) 0 g (0%) 98.69 g (152%) 213.31 g (381%)   Other serving sizes 1 raw pr g (or 1075g):   9.14 mg (65%) 2332.75 kcal (117%) 0 g (0%) 127.82 g (197%) 276.28 g (493%) 67. Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.85 mg (6%) 129 kcal (6%) 0 g (0%) 4.02 g (6%) 21.65 g (39%)   Typical Serving size of 1 roast without refuse (Yield from 1 raw roast, with refuse and weighing 1818g) (or 1217g):    10.34 mg (74%) 1569.93 kcal (78%) 0 g (0%) 48.92 g (75%) 263.48 g (471%)   Other serving sizes 1 lb (or 453.6g):   3.86 mg (28%) 585.14 kcal (29%) 0 g (0%) 18.23 g (28%) 98.2 g (175%) 68. Pork, fresh, loin, country-style ribs, separable lean and fat, raw - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.85 mg (6%) 189 kcal (9%) 0 g (0%) 11.82 g (18%) 19.34 g (35%)   Typical Serving size of 1 rib without refuse (Yield from 1 raw rib, with refuse and weighing 196g) (or 128g):    1.09 mg (8%) 241.92 kcal (12%) 0 g (0%) 15.13 g (23%) 24.76 g (44%)   Other serving sizes 1 oz (or 28.35g):   0.24 mg (2%) 53.58 kcal (3%) 0 g (0%) 3.35 g (5%) 5.48 g (10%) 69. Pork, fresh, loin, whole, separable lean only, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.84 mg (6%) 143 kcal (7%) 0 g (0%) 5.66 g (9%) 21.43 g (38%)   Typical Serving size of 1 lb (or 453.6g):    3.81 mg (27%) 648.65 kcal (32%) 0 g (0%) 25.67 g (39%) 97.21 g (174%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 151 g) (or 106g):   0.89 mg (6%) 151.58 kcal (8%) 0 g (0%) 6 g (9%) 22.72 g (41%) 70. Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, pan-fried - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.84 mg (6%) 256 kcal (13%) 0 g (0%) 16.56 g (25%) 25.02 g (45%)   Typical Serving size of 1 chop (or 215g):    1.81 mg (13%) 550.4 kcal (28%) 0 g (0%) 35.6 g (55%) 53.79 g (96%) 71. Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan-fried - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.84 mg (6%) 172 kcal (9%) 0 g (0%) 4.62 g (7%) 30.46 g (54%)   Typical Serving size of 1 chop (or 142g):    1.19 mg (9%) 244.24 kcal (12%) 0 g (0%) 6.56 g (10%) 43.25 g (77%)   Other serving sizes 1 raw pr g (or 183g):   1.54 mg (11%) 314.76 kcal (16%) 0 g (0%) 8.45 g (13%) 55.74 g (100%) 72. Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, pan-fried - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.83 mg (6%) 256 kcal (13%) 0 g (0%) 15.71 g (24%) 26.81 g (48%)   Typical Serving size of 1 chop (or 169g):    1.4 mg (10%) 432.64 kcal (22%) 0 g (0%) 26.55 g (41%) 45.31 g (81%) 73. Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw - Iron   Nutritional Value : 16 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.82 mg (6%) 134 kcal (7%) 0 g (0%) 4.82 g (7%) 21.2 g (38%)   Typical Serving size of 1 oz (or 28.35g):    0.23 mg (2%) 37.99 kcal (2%) 0 g (0%) 1.37 g (2%) 6.01 g (11%)   Other serving sizes 1 lb (or 453.6g):   3.72 mg (27%) 607.82 kcal (30%) 0 g (0%) 21.86 g (34%) 96.16 g (172%) 74. Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.82 mg (6%) 168 kcal (8%) 0 g (0%) 8.96 g (14%) 20.48 g (37%)   Typical Serving size of 1 roast without refuse (Yield from 1 raw roast, with refuse and weighing 1817g) (or 1327g):    10.88 mg (78%) 2229.36 kcal (111%) 0 g (0%) 118.9 g (183%) 271.77 g (485%)   Other serving sizes 1 lb (or 453.6g):   3.72 mg (27%) 762.05 kcal (38%) 0 g (0%) 40.64 g (63%) 92.9 g (166%) 75. Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.82 mg (6%) 196 kcal (10%) 0 g (0%) 7.86 g (12%) 29.36 g (52%)   Typical Serving size of 1 chop (or 142g):    1.16 mg (8%) 278.32 kcal (14%) 0 g (0%) 11.16 g (17%) 41.69 g (74%) 76. Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.82 mg (6%) 216 kcal (11%) 0 g (0%) 10.05 g (15%) 29.46 g (53%)   Typical Serving size of 3 oz (or 85g):    0.7 mg (5%) 183.6 kcal (9%) 0 g (0%) 8.54 g (13%) 25.04 g (45%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 113 g) (or 71g):   0.58 mg (4%) 153.36 kcal (8%) 0 g (0%) 7.14 g (11%) 20.92 g (37%) 77. Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.81 mg (6%) 255 kcal (13%) 0 g (0%) 15.71 g (24%) 26.54 g (47%)   Typical Serving size of 1 chop (or 206g):    1.67 mg (12%) 525.3 kcal (26%) 0 g (0%) 32.36 g (50%) 54.67 g (98%) 78. Pork, fresh, loin, blade (roasts), bone-in, separable lean and fat, cooked, roasted - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.81 mg (6%) 254 kcal (13%) 0 g (0%) 16.71 g (26%) 24.29 g (43%)   Typical Serving size of 1 roast (or 830g):    6.72 mg (48%) 2108.2 kcal (105%) 0 g (0%) 138.69 g (213%) 201.61 g (360%) 79. Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, braised - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.81 mg (6%) 261 kcal (13%) 0 g (0%) 16.28 g (25%) 26.66 g (48%)   Typical Serving size of 1 chop (or 187g):    1.51 mg (11%) 488.07 kcal (24%) 0 g (0%) 30.44 g (47%) 49.85 g (89%) 80. Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.8 mg (6%) 180 kcal (9%) 0 g (0%) 7.29 g (11%) 26.76 g (48%)   Typical Serving size of 1 chop without refuse (Yield from 1 cooked chop, with refuse and weighing 209g) (or 146g):    1.17 mg (8%) 262.8 kcal (13%) 0 g (0%) 10.64 g (16%) 39.07 g (70%)   Other serving sizes 3 oz (or 85g):   0.68 mg (5%) 153 kcal (8%) 0 g (0%) 6.2 g (10%) 22.75 g (41%) 81. Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.8 mg (6%) 113 kcal (6%) 0 g (0%) 1.71 g (3%) 22.88 g (41%)   Typical Serving size of 1 piece (or 765g):    6.12 mg (44%) 864.45 kcal (43%) 0 g (0%) 13.08 g (20%) 175.03 g (313%) 82. Pork, fresh, loin, whole, separable lean and fat, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.79 mg (6%) 198 kcal (10%) 0 g (0%) 12.58 g (19%) 19.74 g (35%)   Typical Serving size of 1 lb (or 453.6g):    3.58 mg (26%) 898.13 kcal (45%) 0 g (0%) 57.06 g (88%) 89.54 g (160%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 151 g) (or 117g):   0.92 mg (7%) 231.66 kcal (12%) 0 g (0%) 14.72 g (23%) 23.1 g (41%) 83. Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.79 mg (6%) 209 kcal (10%) 0 g (0%) 11.06 g (17%) 25.61 g (46%)   Typical Serving size of 1 chop without refuse (Yield from 1 cooked chop, with refuse and weighing 209g) (or 157g):    1.24 mg (9%) 328.13 kcal (16%) 0 g (0%) 17.36 g (27%) 40.21 g (72%)   Other serving sizes 3 oz (or 85g):   0.67 mg (5%) 177.65 kcal (9%) 0 g (0%) 9.4 g (14%) 21.77 g (39%) 84. Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.78 mg (6%) 224 kcal (11%) 0 g (0%) 11.8 g (18%) 27.68 g (49%)   Typical Serving size of 3 oz (or 85g):    0.66 mg (5%) 190.4 kcal (10%) 0 g (0%) 10.03 g (15%) 23.53 g (42%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 113 g) (or 66g):   0.51 mg (4%) 147.84 kcal (7%) 0 g (0%) 7.79 g (12%) 18.27 g (33%) 85. Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.77 mg (6%) 260 kcal (13%) 0 g (0%) 15.76 g (24%) 27.63 g (49%)   Typical Serving size of 3 oz (or 85g):    0.65 mg (5%) 221 kcal (11%) 0 g (0%) 13.4 g (21%) 23.49 g (42%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 113 g) (or 80g):   0.62 mg (4%) 208 kcal (10%) 0 g (0%) 12.61 g (19%) 22.1 g (39%) 86. Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.77 mg (6%) 152 kcal (8%) 0 g (0%) 6.48 g (10%) 21.8 g (39%)   Typical Serving size of 1 lb (or 453.6g):    3.49 mg (25%) 689.47 kcal (34%) 0 g (0%) 29.39 g (45%) 98.88 g (177%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 113 g) (or 88g):   0.68 mg (5%) 133.76 kcal (7%) 0 g (0%) 5.7 g (9%) 19.18 g (34%) 87. Pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.77 mg (6%) 123 kcal (6%) 0.82 g (1%) 3.78 g (6%) 21.35 g (38%)   Typical Serving size of 1 raw pr g (or 176g):    1.36 mg (10%) 216.48 kcal (11%) 1.44 g (1%) 6.65 g (10%) 37.58 g (67%)   Other serving sizes 1 roast (or 1129g):   8.69 mg (62%) 1388.67 kcal (69%) 9.26 g (7%) 42.68 g (66%) 241.04 g (430%) 88. Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.74 mg (5%) 177 kcal (9%) 0 g (0%) 10.14 g (16%) 20.08 g (36%)   Typical Serving size of 1 oz (or 28.35g):    0.21 mg (2%) 50.18 kcal (3%) 0 g (0%) 2.87 g (4%) 5.69 g (10%)   Other serving sizes 1 lb (or 453.6g):   3.36 mg (24%) 802.87 kcal (40%) 0 g (0%) 46 g (71%) 91.08 g (163%) 89. Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.74 mg (5%) 157 kcal (8%) 0.76 g (1%) 7.94 g (12%) 20.54 g (37%)   Typical Serving size of 1 roast (or 1129g):    8.35 mg (60%) 1772.53 kcal (89%) 8.58 g (7%) 89.64 g (138%) 231.9 g (414%) 90. Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.73 mg (5%) 195 kcal (10%) 0 g (0%) 6.9 g (11%) 31 g (55%)   Typical Serving size of 1 raw pr g (or 245g):    1.79 mg (13%) 477.75 kcal (24%) 0 g (0%) 16.91 g (26%) 75.95 g (136%)   Other serving sizes 1 chop (or 180g):   1.31 mg (9%) 351 kcal (18%) 0 g (0%) 12.42 g (19%) 55.8 g (100%) 91. Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.73 mg (5%) 273 kcal (14%) 0 g (0%) 18.05 g (28%) 25.82 g (46%)   Typical Serving size of 3 oz (or 85g):    0.62 mg (4%) 232.05 kcal (12%) 0 g (0%) 15.34 g (24%) 21.95 g (39%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 113 g) (or 75g):   0.55 mg (4%) 204.75 kcal (10%) 0 g (0%) 13.54 g (21%) 19.37 g (35%) 92. Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean only, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.71 mg (5%) 143 kcal (7%) 0 g (0%) 5.84 g (9%) 21.22 g (38%)   Typical Serving size of 1 chop (or 263g):    1.87 mg (13%) 376.09 kcal (19%) 0 g (0%) 15.36 g (24%) 55.81 g (100%) 93. Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.71 mg (5%) 234 kcal (12%) 0 g (0%) 12.31 g (19%) 28.81 g (51%)   Typical Serving size of 1 chop (or 180g):    1.28 mg (9%) 421.2 kcal (21%) 0 g (0%) 22.16 g (34%) 51.86 g (93%) 94. Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean and fat, raw - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.71 mg (5%) 211 kcal (11%) 0 g (0%) 14.01 g (22%) 19.9 g (36%)   Typical Serving size of 1 lb (or 453.6g):    3.22 mg (23%) 957.1 kcal (48%) 0 g (0%) 63.55 g (98%) 90.27 g (161%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 113 g) (or 101g):   0.72 mg (5%) 213.11 kcal (11%) 0 g (0%) 14.15 g (22%) 20.1 g (36%) 95. Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.71 mg (5%) 171 kcal (9%) 0 g (0%) 5.47 g (8%) 28.41 g (51%)   Typical Serving size of 3 oz (or 85g):    0.6 mg (4%) 145.35 kcal (7%) 0 g (0%) 4.65 g (7%) 24.15 g (43%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 113 g) (or 82g):   0.58 mg (4%) 140.22 kcal (7%) 0 g (0%) 4.49 g (7%) 23.3 g (42%) 96. Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised - Iron   Nutritional Value : 15 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.71 mg (5%) 163 kcal (8%) 0 g (0%) 4.5 g (7%) 28.75 g (51%)   Typical Serving size of 1 chop (or 161g):    1.14 mg (8%) 262.43 kcal (13%) 0 g (0%) 7.25 g (11%) 46.29 g (83%) 97. Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.68 mg (5%) 222 kcal (11%) 0 g (0%) 13.04 g (20%) 24.42 g (44%)   Typical Serving size of 1 chop without refuse (Yield from 1 cooked chop, with refuse and weighing 172g) (or 112g):    0.76 mg (5%) 248.64 kcal (12%) 0 g (0%) 14.6 g (22%) 27.35 g (49%)   Other serving sizes 3 oz (or 85g):   0.58 mg (4%) 188.7 kcal (9%) 0 g (0%) 11.08 g (17%) 20.76 g (37%) 98. Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, broiled - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.68 mg (5%) 186 kcal (9%) 0 g (0%) 8.36 g (13%) 25.79 g (46%)   Typical Serving size of 1 chop (or 172g):    1.17 mg (8%) 319.92 kcal (16%) 0 g (0%) 14.38 g (22%) 44.36 g (79%)   Other serving sizes 1 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 151 g) (or 67g):   0.46 mg (3%) 124.62 kcal (6%) 0 g (0%) 5.6 g (9%) 17.28 g (31%) 99. Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean and fat, raw - Iron   Nutritional Value : 14 / 100     food group - Pork Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.66 mg (5%) 194 kcal (10%) 0 g (0%) 12.27 g (19%) 19.56 g (35%)   Typical Serving size of 1 chop (or 263g):    1.74 mg (12%) 510.22 kcal (26%) 0 g (0%) 32.27 g (50%) 51.44 g (92%)

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