Welcome to the nutritional iron content in 14 different types of turkey light meat, ranging from 2.1 mg to 0.54 mg per 100g. The basic type of turkey light meat is Turkey roll, light and dark meat, where the amount of iron in 100g is 1.35 mg.
The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.
Top ten turkey light meat products high in iron
Below is a summary list for the top ten turkey light meat items ranked by the amount or level of iron in 100g.
1. Turkey roast, boneless, frozen, seasoned, light and dark meat, raw : 2.1mg (15%RDA)
2. Turkey, diced, light and dark meat, seasoned : 1.8mg (13%RDA)
3. Turkey, light or dark meat, smoked, cooked, with skin, bone removed : 1.79mg (13%RDA)
4. Turkey, light or dark meat, smoked, cooked, skin and bone removed : 1.78mg (13%RDA)
5. Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted : 1.63mg (12%RDA)
6. Turkey roll, light and dark meat : 1.35mg (10%RDA)
7. Turkey from whole, light meat, meat and skin, cooked, roasted : 0.8mg (6%RDA)
8. Turkey from whole, light meat, meat and skin, raw : 0.75mg (5%RDA)
9. Turkey from whole, light meat, raw : 0.73mg (5%RDA)
10. Turkey, all classes, light meat, cooked, roasted : 0.71mg (5%RDA)
Following on from the ten top turkey light meat items or products containing iron we have a more comprehensive break down of Turkey roll, light and dark meat, and the highest item containing iron which is Turkey roast, boneless, frozen, seasoned, light and dark meat, 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 14 types of turkey light meat.
At the bottom of the page is the full list for the 14 different types of turkey light meat based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in turkey light meat.
Turkey roll, light and dark meat - Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Turkey roll, light and dark meat should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Sausages and Luncheon Meats.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 149 kcal (7% RDA), the amount of Protein is 18.14 g (32% RDA), the amount of Fat is 6.99 g (11% RDA) and the amount of Carbohydrate is 2.12 g (2% RDA). 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 turkey light meat.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Turkey roll, light and dark meat has a nutritional value score of 14 out of 100.Comparing the iron content and the nutritional density in 100g for Turkey roll, light and dark meat; 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 turkey light meat 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 Turkey roll, light and dark meat, in 100g contains 1.35 mg of iron. As a percentage of the RDA this is 10 %. Therefore, spinach has 1.35 mg more iron than Turkey roll, light and dark meat. In terms of iron percentage this is 100 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Turkey roll, light and dark meat has a nutritional value score of 14 out of 100.The highest content of iron in the food items under the general description or type of turkey light meat, is Turkey roast, boneless, frozen, seasoned, light and dark meat, raw with 2.1 mg of iron per 100g. Comparing spinach with Turkey roast, boneless, frozen, seasoned, light and dark meat, raw; spinach has 0.6 mg more iron than Turkey roast, boneless, frozen, seasoned, light and dark meat, raw. In terms of iron percentage this is 29 % more iron.
Amount of iron per 100 Calories
100 calories of turkey roll, light and dark meat is a serving size of 0.67 g, and the amount of Iron is 0.91 mg (6.71% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 12.17 g (21.48% RDA), Fat 4.69 g (7.38% RDA), Carbohydrate 1.42 g (1.34% 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 oz (or 28.35 g)
For the food Turkey roll, light and dark meat the typical serving size is 1 oz (or 28.35 g) which contains 0.38 mg of Iron. The iron percentage of the recommended daily value for this serving is 3 %.To give 100% of the RDA, 33.3 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 42.24 kcal, the Protein content is 5.14 g, the Fat content is 1.98 g and the Carbohydrate content is 0.6 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 Turkey roll, light and dark meat
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 21.9 (kcal).The number of calories from Fat is 17.9 (kcal).The total calories from carbohydrate is 2.3 (kcal).
Milligrams of iron in turkey light meat (per 100g)
This list of 14 types of turkey light meat, is brought to you by www.dietandfitnesstoday.com and ranges from Turkey roast, boneless, frozen, seasoned, light and dark meat, raw through to Turkey from whole, enhanced, light meat, meat and skin, raw 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 turkey light meat.
The list below gives the total iron content in the 14 items from the general description 'turkey light meat' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 14 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 turkey light meat 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 turkey light meat ranked by the amount of iron per 100g is shown below in the turkey light meat 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 number of frozen food items is 2. The highest amount of iron from the 2 frozen items is in Turkey roast, boneless, frozen, seasoned, light and dark meat, raw where the iron content is 2.1 mg per 100g. The total food items which are raw is 5 items. The highest amount of iron from the 5 raw items is in Turkey roast, boneless, frozen, seasoned, light and dark meat, raw where the content is 2.1 mg per 100g. The number of food items which are cooked are 6 items. The highest amount of iron from the 6 cooked items is in Turkey, light or dark meat, smoked, cooked, with skin, bone removed where the amount is 1.79 mg per 100g. Comparing raw and cooked turkey light meat shows that cooking can change the levels of iron by 0.31 mg in a 100g serving.Average Content for turkey light meat
The average (or more correctly the arithmetic mean) amount of iron contained in 100g of turkey light meat, based on the list below of 14 different items under the general description of turkey light meat, is 1.12 mg of iron. This average value corresponds to 8 % 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 120.93 kcal, the average amount of Protein is 19.72 g, the average amount of Fat is 3.88 g and the average amount of Carbohydrate is g.Median Amount
The median value of Iron is found in Turkey from whole, light meat, meat and skin, cooked, roasted which in 100g contains 0.8 mg of Iron. This corresponds to 6 % of the recommended daily allowance. For this serving the amount of Calories is 177 kcal, the amount of Protein is 29.55 g, the amount of Fat is 5.57 g and the amount of Carbohydrate is 0.05 g.Highest iron Content per 100g
Using the list below for the 14 different turkey light meat nutrition entries in our database, the highest amount of iron is found in Turkey roast, boneless, frozen, seasoned, light and dark meat, raw which contains 2.1 mg of iron per 100g. The associated percentage of RDA is 15 %. For this 100g serving the Calories content is 120 kcal, the Protein content is 17.6 g, the Fat content is 2.2 g, the Carbohydrate content is 6.4 g. 
The lowest amount of iron in 100g is in Turkey from whole, enhanced, light meat, meat and skin, raw which contains 0.54 mg. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Calories is 147 kcal, the amount of Protein is 20.02 g, the amount of Fat is 7.42 g, the amount of Carbohydrate is 0.04 g.
The difference between the highest and lowest values gives a iron range of 1.56 mg per 100g. The range for the other nutrients are as follows; 27 kcal for Calories, 2.42 g for Protein, 5.22 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 Turkey roll, light and dark meat contains 1.35 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 Turkey roast, boneless, frozen, seasoned, light and dark meat, raw which contains 23.81 mg in 1 box (net weight, 2.5 lb) (or 1134 g). The percentage of the recommended daily value for this serving is 170 %. For this serving the Calories content is 1360.8 kcal, the Protein content is 199.58 g, the Fat content is 24.95 g and the Carbohydrate content is 72.58 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with iron.
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