Welcome to the nutritional Iron content for 17 different types of turkey ranging from 8.94 to 0.71 mg per 100g. The basic value from the general description of turkey is Turkey, heart, all classes, raw which in 100g contains 3.7 mg of Iron. As a source of Iron, this corresponds to 26 % of the RDA. For this serving in your diet the amount of Calories is 140 kcal, the amount of Protein is 16.7 g, the amount of Fat is 7.44 g and the amount of Carbohydrate is 0.4 g.

This list of 17 types of turkey, is brought to you by 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 is 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. The top 17 food items are shown in the graph below, to give 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

Average Value 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 0.05 g.

Median Values

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 amount of Calories is 128 kcal, the amount of Protein is 18.26 g, the amount of Fat is 5.5 g, the amount of Carbohydrate is 0 g.

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 precentage of the recommended daily value for this serving is 670 %. For this serving the amount of Calories is 157 kcal, the amount of Protein is 20.37 g, the amount of Fat is 7.77 g and the amount of Carbohydrate is 0.08 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 a high Iron content.


 

Turkey List, Iron Content per 100g

 
1. Turkey, liver, all classes, raw - Iron
  8.94 mg of Iron per 100g (64% DV).
  For this serving of 100g there is 128 kcal of Calories (6% DV), 0 g of Carbohydrate (0% DV), 5.5 g of Fat (8% DV), 18.26 g of Protein (37% DV),
  Typical Serving size of 1 raw liver (or 78g).
  The Iron content is 6.97 mg (50% DV), Calories 99.84 kcal (5% DV), Carbohydrate 0 g (0% DV), Fat 4.29 g (7% DV), Protein 14.24 g (28% DV),
2. Turkey, heart, all classes, cooked, simmered - Iron
  6.96 mg of Iron per 100g (50% DV).
  For this serving of 100g there is 174 kcal of Calories (9% DV), 0 g of Carbohydrate (0% DV), 7.52 g of Fat (12% DV), 24.88 g of Protein (50% DV),
  Typical Serving size of 1 heart (or 20g).
  The Iron content is 1.39 mg (10% DV), Calories 34.8 kcal (2% DV), Carbohydrate 0 g (0% DV), Fat 1.5 g (2% DV), Protein 4.98 g (10% DV),
3. Turkey, heart, all classes, raw - Iron
  3.7 mg of Iron per 100g (26% DV).
  For this serving of 100g there is 140 kcal of Calories (7% DV), 0.4 g of Carbohydrate (0% DV), 7.44 g of Fat (11% DV), 16.7 g of Protein (33% DV),
  Typical Serving size of 1 piece (or 24g).
  The Iron content is 0.89 mg (6% DV), Calories 33.6 kcal (2% DV), Carbohydrate 0.1 g (0% DV), Fat 1.79 g (3% DV), Protein 4.01 g (8% DV),
4. Turkey, gizzard, all classes, cooked, simmered - Iron
  3.68 mg of Iron per 100g (26% DV).
  For this serving of 100g there is 155 kcal of Calories (8% DV), 0 g of Carbohydrate (0% DV), 4.64 g of Fat (7% DV), 26.45 g of Protein (53% DV),
  Typical Serving size of 1 gizzard cooked (or 45g).
  The Iron content is 1.66 mg (12% DV), Calories 69.75 kcal (3% DV), Carbohydrate 0 g (0% DV), Fat 2.09 g (3% DV), Protein 11.9 g (24% DV),
5. Turkey, gizzard, all classes, raw - Iron
  2.78 mg of Iron per 100g (20% DV).
  For this serving of 100g there is 111 kcal of Calories (6% DV), 0 g of Carbohydrate (0% DV), 3.37 g of Fat (5% DV), 18.8 g of Protein (38% DV),
  Typical Serving size of 1 raw gizzard (or 63g).
  The Iron content is 1.75 mg (13% DV), Calories 69.93 kcal (3% DV), Carbohydrate 0 g (0% DV), Fat 2.12 g (3% DV), Protein 11.84 g (24% DV),
6. Turkey, all classes, leg, meat and skin, cooked, roasted - Iron
  2.3 mg of Iron per 100g (16% DV).
  For this serving of 100g there is 208 kcal of Calories (10% DV), 0.13 g of Carbohydrate (0% DV), 9.82 g of Fat (15% DV), 27.87 g of Protein (56% DV),
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 71g).
  The Iron content is 1.63 mg (12% DV), Calories 147.68 kcal (7% DV), Carbohydrate 0.09 g (0% DV), Fat 6.97 g (11% DV), Protein 19.79 g (40% DV),
  Other serving sizes 1 leg, bone removed (or 546g).
  The amount of Iron is 12.56 mg (90% DV), Calories 1135.68 kcal (57% DV), Carbohydrate 0.71 g (1% DV), Fat 53.62 g (82% DV), Protein 152.17 g (304% DV),
7. Turkey, all classes, back, meat and skin, cooked, roasted - Iron
  2.19 mg of Iron per 100g (16% DV).
  For this serving of 100g there is 244 kcal of Calories (12% DV), 0.16 g of Carbohydrate (0% DV), 14.38 g of Fat (22% DV), 26.59 g of Protein (53% DV),
  Typical Serving size of 1 cup, chopped or diced (or 140g).
  The Iron content is 3.07 mg (22% DV), Calories 341.6 kcal (17% DV), Carbohydrate 0.22 g (0% DV), Fat 20.13 g (31% DV), Protein 37.23 g (74% DV),
  Other serving sizes .5 back, bone removed (or 262g).
  The amount of Iron is 5.74 mg (41% DV), Calories 639.28 kcal (32% DV), Carbohydrate 0.42 g (0% DV), Fat 37.68 g (58% DV), Protein 69.67 g (139% DV),
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook turkey) (or 34g).
  The amount of Iron is 0.74 mg (5% DV), Calories 82.96 kcal (4% DV), Carbohydrate 0.05 g (0% DV), Fat 4.89 g (8% DV), Protein 9.04 g (18% DV),
8. Turkey, all classes, meat and skin and giblets and neck, cooked, roasted - Iron
  2.01 mg of Iron per 100g (14% DV).
  For this serving of 100g there is 205 kcal of Calories (10% DV), 0.07 g of Carbohydrate (0% DV), 9.45 g of Fat (15% DV), 27.98 g of Protein (56% DV),
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 260g).
  The Iron content is 5.23 mg (37% DV), Calories 533 kcal (27% DV), Carbohydrate 0.18 g (0% DV), Fat 24.57 g (38% DV), Protein 72.75 g (146% DV),
  Other serving sizes 1 turkey (or 4023g).
  The amount of Iron is 80.86 mg (578% DV), Calories 8247.15 kcal (412% DV), Carbohydrate 2.82 g (2% DV), Fat 380.17 g (585% DV), Protein 1125.64 g (2251% DV),
9. Turkey, liver, all classes, cooked, simmered - Iron
  1.79 mg of Iron per 100g (13% DV).
  For this serving of 100g there is 189 kcal of Calories (9% DV), 0 g of Carbohydrate (0% DV), 8.18 g of Fat (13% DV), 27 g of Protein (54% DV),
  Typical Serving size of 1 liver cooked (or 53g).
  The Iron content is 0.95 mg (7% DV), Calories 100.17 kcal (5% DV), Carbohydrate 0 g (0% DV), Fat 4.34 g (7% DV), Protein 14.31 g (29% DV),
10. Turkey, all classes, leg, meat and skin, raw - Iron
  1.72 mg of Iron per 100g (12% DV).
  For this serving of 100g there is 144 kcal of Calories (7% DV), 0 g of Carbohydrate (0% DV), 6.72 g of Fat (10% DV), 19.54 g of Protein (39% DV),
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 105g).
  The Iron content is 1.81 mg (13% DV), Calories 151.2 kcal (8% DV), Carbohydrate 0 g (0% DV), Fat 7.06 g (11% DV), Protein 20.52 g (41% DV),
  Other serving sizes 1 leg, bone removed (or 816g).
  The amount of Iron is 14.04 mg (100% DV), Calories 1175.04 kcal (59% DV), Carbohydrate 0 g (0% DV), Fat 54.84 g (84% DV), Protein 159.45 g (319% DV),
11. Turkey, all classes, meat and skin and giblets and neck, raw - Iron
  1.69 mg of Iron per 100g (12% DV).
  For this serving of 100g there is 157 kcal of Calories (8% DV), 0.08 g of Carbohydrate (0% DV), 7.77 g of Fat (12% DV), 20.37 g of Protein (41% DV),
  Typical Serving size of 1 turkey (or 5554g).
  The Iron content is 93.86 mg (670% DV), Calories 8719.78 kcal (436% DV), Carbohydrate 4.44 g (3% DV), Fat 431.55 g (664% DV), Protein 1131.35 g (2263% DV),
12. Turkey, all classes, back, meat and skin, raw - Iron
  1.63 mg of Iron per 100g (12% DV).
  For this serving of 100g there is 196 kcal of Calories (10% DV), 0 g of Carbohydrate (0% DV), 13.11 g of Fat (20% DV), 18.11 g of Protein (36% DV),
  Typical Serving size of .5 back, bone removed (or 361g).
  The Iron content is 5.88 mg (42% DV), Calories 707.56 kcal (35% DV), Carbohydrate 0 g (0% DV), Fat 47.33 g (73% DV), Protein 65.38 g (131% DV),
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook turkey) (or 47g).
  The amount of Iron is 0.77 mg (6% DV), Calories 92.12 kcal (5% DV), Carbohydrate 0 g (0% DV), Fat 6.16 g (9% DV), Protein 8.51 g (17% DV),
13. Turkey, all classes, wing, meat and skin, cooked, roasted - Iron
  1.46 mg of Iron per 100g (10% DV).
  For this serving of 100g there is 229 kcal of Calories (11% DV), 0 g of Carbohydrate (0% DV), 12.43 g of Fat (19% DV), 27.38 g of Protein (55% DV),
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 24g).
  The Iron content is 0.35 mg (3% DV), Calories 54.96 kcal (3% DV), Carbohydrate 0 g (0% DV), Fat 2.98 g (5% DV), Protein 6.57 g (13% DV),
  Other serving sizes 1 wing, bone removed (or 186g).
  The amount of Iron is 2.72 mg (19% DV), Calories 425.94 kcal (21% DV), Carbohydrate 0 g (0% DV), Fat 23.12 g (36% DV), Protein 50.93 g (102% DV),
14. Turkey, all classes, breast, meat and skin, cooked, roasted - Iron
  1.4 mg of Iron per 100g (10% DV).
  For this serving of 100g there is 189 kcal of Calories (9% DV), 0 g of Carbohydrate (0% DV), 7.41 g of Fat (11% DV), 28.71 g of Protein (57% DV),
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 112g).
  The Iron content is 1.57 mg (11% DV), Calories 211.68 kcal (11% DV), Carbohydrate 0 g (0% DV), Fat 8.3 g (13% DV), Protein 32.16 g (64% DV),
  Other serving sizes .5 breast, bone removed (or 864g).
  The amount of Iron is 12.1 mg (86% DV), Calories 1632.96 kcal (82% DV), Carbohydrate 0 g (0% DV), Fat 64.02 g (98% DV), Protein 248.05 g (496% DV),
15. Turkey, all classes, wing, meat and skin, raw - Iron
  1.26 mg of Iron per 100g (9% DV).
  For this serving of 100g there is 197 kcal of Calories (10% DV), 0 g of Carbohydrate (0% DV), 12.32 g of Fat (19% DV), 20.22 g of Protein (40% DV),
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 33g).
  The Iron content is 0.42 mg (3% DV), Calories 65.01 kcal (3% DV), Carbohydrate 0 g (0% DV), Fat 4.07 g (6% DV), Protein 6.67 g (13% DV),
  Other serving sizes 1 wing, bone removed (or 256g).
  The amount of Iron is 3.23 mg (23% DV), Calories 504.32 kcal (25% DV), Carbohydrate 0 g (0% DV), Fat 31.54 g (49% DV), Protein 51.76 g (104% DV),
16. Turkey, all classes, breast, meat and skin, raw - Iron
  1.2 mg of Iron per 100g (9% DV).
  For this serving of 100g there is 157 kcal of Calories (8% DV), 0 g of Carbohydrate (0% DV), 7.02 g of Fat (11% DV), 21.89 g of Protein (44% DV),
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook turkey) (or 146g).
  The Iron content is 1.75 mg (13% DV), Calories 229.22 kcal (11% DV), Carbohydrate 0 g (0% DV), Fat 10.25 g (16% DV), Protein 31.96 g (64% DV),
  Other serving sizes .5 breast, bone removed (or 1132g).
  The amount of Iron is 13.58 mg (97% DV), Calories 1777.24 kcal (89% DV), Carbohydrate 0 g (0% DV), Fat 79.47 g (122% DV), Protein 247.79 g (496% DV),
17. Turkey, all classes, light meat, cooked, roasted - Iron
  0.71 mg of Iron per 100g (5% DV).
  For this serving of 100g there is 147 kcal of Calories (7% DV), 0 g of Carbohydrate (0% DV), 2.08 g of Fat (3% DV), 30.13 g of Protein (60% DV),
  Typical Serving size of 1 serving (or 85g).
  The Iron content is 0.6 mg (4% DV), Calories 124.95 kcal (6% DV), Carbohydrate 0 g (0% DV), Fat 1.77 g (3% DV), Protein 25.61 g (51% DV),




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Iron and Nutrition Facts - Top 199 Foods

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

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

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

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

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

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

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

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats