iron in turkey information and values per serving and 100g

Welcome to the nutritional iron content in 17 different types of turkey, ranging from 8.94 mg to 0.71 mg per 100g. The basic type of turkey is Turkey, heart, all classes, raw, where the amount of iron in 100g is 3.7 mg. This is 26% of the iron RDA, from 100g of Turkey, heart, all classes, raw.

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 products high in iron

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

At the bottom of the page is the full list for the 17 different types of turkey 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.

1. Turkey, liver, all classes, raw : 8.94mg (64%RDA)
2. Turkey, heart, all classes, cooked, simmered : 6.96mg (50%RDA)
3. Turkey, heart, all classes, raw : 3.7mg (26%RDA)
4. Turkey, gizzard, all classes, cooked, simmered : 3.68mg (26%RDA)
5. Turkey, gizzard, all classes, raw : 2.78mg (20%RDA)
6. Turkey, all classes, leg, meat and skin, cooked, roasted : 2.3mg (16%RDA)
7. Turkey, all classes, back, meat and skin, cooked, roasted : 2.19mg (16%RDA)
8. Turkey, all classes, meat and skin and giblets and neck, cooked, roasted : 2.01mg (14%RDA)
9. Turkey, liver, all classes, cooked, simmered : 1.79mg (13%RDA)
10. Turkey, all classes, leg, meat and skin, raw : 1.72mg (12%RDA)

Following on from the ten top turkey items or products containing iron we have a more comprehensive break down of Turkey, heart, all classes, raw, and the highest item containing iron which is Turkey, liver, all classes, 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 17 types of turkey. .

Turkey, heart, all classes, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Turkey, heart, all classes, 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 Poultry 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 140 kcal (7% RDA), the amount of Protein is 16.7 g (30% RDA), the amount of Fat is 7.44 g (11% RDA) and the amount of Carbohydrate is 0.4 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 turkey.

iron and nutrition facts in turkey per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Turkey, heart, all classes, raw has a nutritional value score of 16 out of 100.Comparing the iron content and the nutritional density in 100g for Turkey, heart, all classes, 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 turkey 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, heart, all classes, raw, in 100g contains 3.7 mg of iron. As a percentage of the RDA this is 26 %. Therefore, Turkey, heart, all classes, raw has 1 mg more iron than spinach. In terms of iron percentage this is 37 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Turkey, heart, all classes, raw has a nutritional value score of 16 out of 100.

The highest content of iron in the food items under the general description or type of turkey, is Turkey, liver, all classes, raw with 8.94 mg of iron per 100g. Comparing spinach with Turkey, liver, all classes, raw; Turkey, liver, all classes, raw has 6.24 mg more iron than spinach. In terms of iron percentage this is 231 % more iron.

Amount of iron per 100 Calories

100 calories of turkey, heart, all classes, raw is a serving size of 0.71 g, and the amount of Iron is 2.64 mg (18.57% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 11.93 g (21.43% RDA), Fat 5.31 g (7.86% RDA), Carbohydrate 0.29 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 turkey per 100 calories

Content per Typical Serving Size 1 piece (or 24 g)

For the food Turkey, heart, all classes, raw the typical serving size is 1 piece (or 24 g) which contains 0.89 mg of Iron. The iron percentage of the recommended daily value for this serving is 6 %.

To give 100% of the RDA, 16.7 servings of the typical serving size 1 piece (or 24 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 33.6 kcal, the Protein content is 4.01 g, the Fat content is 1.79 g and the Carbohydrate content is 0.1 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 turkey

Macronutrients in Turkey, heart, all classes, 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 piece or 24 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 17.1 (kcal).The number of calories from Fat is 16.1 (kcal).The total calories from carbohydrate is 0.4 (kcal).iron, calories and nutritional content in turkey

Milligrams of iron in turkey (per 100g)

This list of 17 types of turkey, is brought to you by www.dietandfitnesstoday.com and ranges from Turkey, liver, all classes, raw through to Turkey, all classes, light meat, 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 turkey.

The list below gives the total iron content in the 17 items from the general description 'turkey' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 17 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.

turkey iron per 100g

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

The corresponding Calories for turkey ranked by the amount of iron per 100g is shown below in the turkey calories chart. turkey 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 food items which are raw is 8 items. The highest amount of iron from the 8 raw items is in Turkey, liver, all classes, raw where the content is 8.94 mg per 100g. The number of food items which are cooked are 9 items. The highest amount of iron from the 9 cooked items is in Turkey, heart, all classes, cooked, simmered where the amount is 6.96 mg per 100g. Comparing raw and cooked turkey shows that cooking can change the levels of iron by 1.98 mg in a 100g serving.

Average Content for turkey

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of turkey, based on the list below of 17 different items under the general description of turkey, is 2.67 mg of iron. This average value corresponds to 19.07 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 174.71 kcal, the average amount of Protein is 23.58 g, the average amount of Fat is 8.19 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Turkey, liver, all classes, cooked, simmered which in 100g contains 1.79 mg of Iron. This corresponds to 13 % of the recommended daily allowance. For this serving the amount of Calories is 189 kcal, the amount of Protein is 27 g, the amount of Fat is 8.18 g and the amount of Carbohydrate is 0 g.

Highest iron Content per 100g

Using the list below for the 17 different turkey nutrition entries in our database, the highest amount of iron is found in Turkey, liver, all classes, raw which contains 8.94 mg of iron per 100g. The associated percentage of RDA is 64 %. For this 100g serving the Calories content is 128 kcal, the Protein content is 18.26 g, the Fat content is 5.5 g, the Carbohydrate content is 0 g. chart to show highest iron in turkey per 100g

The lowest amount of iron is in Turkey, all classes, light meat, cooked, roasted which in 100g contains 0.71 mg of iron. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Calories is 147 kcal, the amount of Protein is 30.13 g, the amount of Fat is 2.08 g, the amount of Carbohydrate is 0 g.

The difference between the highest and lowest values gives a iron range of 8.23 mg per 100g. The range for the other nutrients are as follows; 19 kcal for Calories, 11.87 g for Protein, 3.42 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, heart, all classes, raw contains 3.7 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, all classes, meat and skin and giblets and neck, raw which contains 93.86 mg in 1 turkey (or 5554 g). The percentage of the recommended daily value for this serving is 670 %. For this serving the Calories content is 8719.78 kcal, the Protein content is 1131.35 g, the Fat content is 431.55 g and the Carbohydrate content is 4.44 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 high in iron.


Turkey List, iron Content per 100g

1. Turkey, liver, all classes, raw - Iron
  Nutritional Value : 22 / 100     food group - Poultry Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  8.94 mg (64%)128 kcal (6%)0 g (0%)5.5 g (8%)18.26 g (33%)
  Typical Serving size of 1 raw liver (or 78g):
   6.97 mg (50%) 99.84 kcal (5%) 0 g (0%) 4.29 g (7%) 14.24 g (25%)
2. Turkey, heart, all classes, cooked, simmered - Iron
  Nutritional Value : 16 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.96 mg (50%)174 kcal (9%)0 g (0%)7.52 g (12%)24.88 g (44%)
  Typical Serving size of 1 heart (or 20g):
   1.39 mg (10%) 34.8 kcal (2%) 0 g (0%) 1.5 g (2%) 4.98 g (9%)
3. Turkey, heart, all classes, raw - Iron
  Nutritional Value : 16 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.7 mg (26%)140 kcal (7%)0.4 g (0%)7.44 g (11%)16.7 g (30%)
  Typical Serving size of 1 piece (or 24g):
   0.89 mg (6%) 33.6 kcal (2%) 0.1 g (0%) 1.79 g (3%) 4.01 g (7%)
4. Turkey, gizzard, all classes, cooked, simmered - Iron
  Nutritional Value : 16 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.68 mg (26%)155 kcal (8%)0 g (0%)4.64 g (7%)26.45 g (47%)
  Typical Serving size of 1 gizzard cooked (or 45g):
   1.66 mg (12%) 69.75 kcal (3%) 0 g (0%) 2.09 g (3%) 11.9 g (21%)
5. Turkey, gizzard, all classes, raw - Iron
  Nutritional Value : 16 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.78 mg (20%)111 kcal (6%)0 g (0%)3.37 g (5%)18.8 g (34%)
  Typical Serving size of 1 raw gizzard (or 63g):
   1.75 mg (13%) 69.93 kcal (3%) 0 g (0%) 2.12 g (3%) 11.84 g (21%)
6. Turkey, all classes, leg, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.3 mg (16%)208 kcal (10%)0.13 g (0%)9.82 g (15%)27.87 g (50%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 71g):
   1.63 mg (12%) 147.68 kcal (7%) 0.09 g (0%) 6.97 g (11%) 19.79 g (35%)
  Other serving sizes 1 leg and bone removed (or 546g):
  12.56 mg (90%) 1135.68 kcal (57%) 0.71 g (1%) 53.62 g (82%) 152.17 g (272%)
7. Turkey, all classes, back, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.19 mg (16%)244 kcal (12%)0.16 g (0%)14.38 g (22%)26.59 g (47%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   3.07 mg (22%) 341.6 kcal (17%) 0.22 g (0%) 20.13 g (31%) 37.23 g (66%)
  Other serving sizes .5 back and bone removed (or 262g):
  5.74 mg (41%) 639.28 kcal (32%) 0.42 g (0%) 37.68 g (58%) 69.67 g (124%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook turkey) (or 34g):
  0.74 mg (5%) 82.96 kcal (4%) 0.05 g (0%) 4.89 g (8%) 9.04 g (16%)
8. Turkey, all classes, meat and skin and giblets and neck, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.01 mg (14%)205 kcal (10%)0.07 g (0%)9.45 g (15%)27.98 g (50%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 260g):
   5.23 mg (37%) 533 kcal (27%) 0.18 g (0%) 24.57 g (38%) 72.75 g (130%)
  Other serving sizes 1 turkey (or 4023g):
  80.86 mg (578%) 8247.15 kcal (412%) 2.82 g (2%) 380.17 g (585%) 1125.64 g (2010%)
9. Turkey, liver, all classes, cooked, simmered - Iron
  Nutritional Value : 18 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.79 mg (13%)189 kcal (9%)0 g (0%)8.18 g (13%)27 g (48%)
  Typical Serving size of 1 liver cooked (or 53g):
   0.95 mg (7%) 100.17 kcal (5%) 0 g (0%) 4.34 g (7%) 14.31 g (26%)
10. Turkey, all classes, leg, meat and skin, raw - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.72 mg (12%)144 kcal (7%)0 g (0%)6.72 g (10%)19.54 g (35%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 105g):
   1.81 mg (13%) 151.2 kcal (8%) 0 g (0%) 7.06 g (11%) 20.52 g (37%)
  Other serving sizes 1 leg and bone removed (or 816g):
  14.04 mg (100%) 1175.04 kcal (59%) 0 g (0%) 54.84 g (84%) 159.45 g (285%)
11. Turkey, all classes, meat and skin and giblets and neck, raw - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.69 mg (12%)157 kcal (8%)0.08 g (0%)7.77 g (12%)20.37 g (36%)
  Typical Serving size of 1 turkey (or 5554g):
   93.86 mg (670%) 8719.78 kcal (436%) 4.44 g (3%) 431.55 g (664%) 1131.35 g (2020%)
12. Turkey, all classes, back, meat and skin, raw - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.63 mg (12%)196 kcal (10%)0 g (0%)13.11 g (20%)18.11 g (32%)
  Typical Serving size of .5 back and bone removed (or 361g):
   5.88 mg (42%) 707.56 kcal (35%) 0 g (0%) 47.33 g (73%) 65.38 g (117%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook turkey) (or 47g):
  0.77 mg (6%) 92.12 kcal (5%) 0 g (0%) 6.16 g (9%) 8.51 g (15%)
13. Turkey, all classes, wing, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.46 mg (10%)229 kcal (11%)0 g (0%)12.43 g (19%)27.38 g (49%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 24g):
   0.35 mg (3%) 54.96 kcal (3%) 0 g (0%) 2.98 g (5%) 6.57 g (12%)
  Other serving sizes 1 wing and bone removed (or 186g):
  2.72 mg (19%) 425.94 kcal (21%) 0 g (0%) 23.12 g (36%) 50.93 g (91%)
14. Turkey, all classes, breast, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.4 mg (10%)189 kcal (9%)0 g (0%)7.41 g (11%)28.71 g (51%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 112g):
   1.57 mg (11%) 211.68 kcal (11%) 0 g (0%) 8.3 g (13%) 32.16 g (57%)
  Other serving sizes .5 breast and bone removed (or 864g):
  12.1 mg (86%) 1632.96 kcal (82%) 0 g (0%) 64.02 g (98%) 248.05 g (443%)
15. Turkey, all classes, wing, meat and skin, raw - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.26 mg (9%)197 kcal (10%)0 g (0%)12.32 g (19%)20.22 g (36%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 33g):
   0.42 mg (3%) 65.01 kcal (3%) 0 g (0%) 4.07 g (6%) 6.67 g (12%)
  Other serving sizes 1 wing and bone removed (or 256g):
  3.23 mg (23%) 504.32 kcal (25%) 0 g (0%) 31.54 g (49%) 51.76 g (92%)
16. Turkey, all classes, breast, meat and skin, raw - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.2 mg (9%)157 kcal (8%)0 g (0%)7.02 g (11%)21.89 g (39%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 146g):
   1.75 mg (13%) 229.22 kcal (11%) 0 g (0%) 10.25 g (16%) 31.96 g (57%)
  Other serving sizes .5 breast and bone removed (or 1132g):
  13.58 mg (97%) 1777.24 kcal (89%) 0 g (0%) 79.47 g (122%) 247.79 g (442%)






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