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Iron Rich Pork

Welcome to the list of the top 100 pork highest in iron content. Where the amount of iron ranges from 23.30 mg to 1.05 mg per 100g. The top pork is Pork, fresh, variety meats and by-products, liver, raw with the highest iron content, which in 100g contains 23.30 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Pork, fresh, variety meats and by-products, liver, raw, which contains 23.30 mg of iron, the corresponding RDA iron percentage is 166 %, which is the highest item from the list of pork high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Pork, fresh, variety meats and by-products, liver, raw has a nutritional value score of 21.00 out of 100.Comparing the iron content and the nutritional density in 100g for Pork, fresh, variety meats and by-products, liver, raw; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a high nutritional density value from our list of pork.



Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Pork, fresh, variety meats and by-products, liver, raw, which is the top of the pork list for iron content in your diet, the amount of Energy is 134.00 kcal (7% RDA), the amount of Protein is 21.39 g (38% RDA), the amount of Total Fat is 3.65 g (6% RDA) and the amount of Carbohydrate is 2.47 g (2% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Pork, fresh, variety meats and by-products, liver, raw from the list of pork.

iron and nutrition facts in pork per 100g



Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in pork for the top 20 pork. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Pork, fresh, variety meats and by-products, liver, raw 23.30mg (166%RDA)
2. Pork, fresh, variety meats and by-products, spleen, raw 22.32mg (159%RDA)
3. Pork, fresh, variety meats and by-products, spleen, cooked, braised 22.23mg (159%RDA)
4. Pork, fresh, variety meats and by-products, lungs, raw 18.90mg (135%RDA)
5. Pork, fresh, variety meats and by-products, liver, cooked, braised 17.92mg (128%RDA)
6. Pork, fresh, variety meats and by-products, lungs, cooked, braised 16.41mg (117%RDA)
7. Pork, fresh, variety meats and by-products, heart, cooked, braised 5.83mg (42%RDA)
8. Pork, fresh, variety meats and by-products, kidneys, cooked, braised 5.29mg (38%RDA)
9. Pork, fresh, variety meats and by-products, tongue, cooked, braised 4.99mg (36%RDA)
10. Pork, fresh, variety meats and by-products, kidneys, raw 4.89mg (35%RDA)
11. Pork, fresh, variety meats and by-products, heart, raw 4.68mg (33%RDA)
12. Pork, fresh, variety meats and by-products, mechanically separated, raw 4.25mg (30%RDA)
13. Pork, fresh, variety meats and by-products, tongue, raw 3.35mg (24%RDA)
14. Pork, fresh, variety meats and by-products, pancreas, cooked, braised 2.69mg (19%RDA)
15. Pork, fresh, variety meats and by-products, pancreas, raw 2.13mg (15%RDA)
16. Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised 1.85mg (13%RDA)
17. Pork, fresh, spareribs, separable lean and fat, cooked, braised 1.85mg (13%RDA)
18. Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution cooked, braised 1.82mg (13%RDA)
19. Pork, fresh, variety meats and by-products, brain, cooked, braised 1.82mg (13%RDA)
20. Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised 1.75mg (13%RDA)

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. 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, variety meats and by-products, spleen, cooked, braised which contains 18.9 mg in 3.000 oz (or 85.00 g). The percentage of the recommended daily value for this serving is 135 %. For this serving the Energy content is 126.65 kcal (6% RDA), the Protein content is 23.97 g (43% RDA), the Total Fat content is 2.72 g (4% RDA) and the Carbohydrate content is 0 g.

Milligrams of iron in pork (per 100g)

The list below gives the total iron content in the top 100 items from the general description 'pork' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 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.

pork iron per 100g

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 14 items. The highest amount of iron from the 14 raw items is in Pork, fresh, variety meats and by-products, liver, raw where the content is 23.30 mg per 100g. The number of food items which are cooked are 51 items. The highest amount of iron from the 51 cooked items is in Pork, fresh, variety meats and by-products, spleen, cooked, braised where the amount is 22.23 mg per 100g. Comparing raw and cooked pork shows that cooking can change the levels of iron by 1.07 mg in a 100g serving.

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.


List of Pork High in iron Content per 100g
1. Pork, fresh, variety meats and by-products, liver, raw - Iron
23.30 mg of Iron per 100g (166% RDA)
Nutritional Value = 21.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
23.30 mg(166%) 134.00(7%)2.47(2%)3.65(6%)21.39(38%)
Typical Serving Amount : 1.000 oz (or 28.35g):
6.61 mg(47%)37.99 kcal(2%)0.7 g(1%)1.03 g(2%)6.06 g(11%)
Other Serving Size : 4.000 oz (or 113.00g):
26.33 mg(188%)151.42 kcal(8%)2.79 g(2%)4.12 g(6%)24.17 g(43%)
2. Pork, fresh, variety meats and by-products, spleen, raw - Iron
22.32 mg of Iron per 100g (159% RDA)
Nutritional Value = 19.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
22.32 mg(159%) 100.00(5%)0.00(0%)2.59(4%)17.86(32%)
Typical Serving Amount : 1.000 oz (or 28.35g):
6.33 mg(45%)28.35 kcal(1%)0 g(0%)0.73 g(1%)5.06 g(9%)
Other Serving Size : 4.000 oz (or 113.00g):
25.22 mg(180%)113 kcal(6%)0 g(0%)2.93 g(5%)20.18 g(36%)
3. Pork, fresh, variety meats and by-products, spleen, cooked, braised - Iron
22.23 mg of Iron per 100g (159% RDA)
Nutritional Value = 17.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
22.23 mg(159%) 149.00(7%)0.00(0%)3.20(5%)28.20(50%)
Typical Serving Amount : 3.000 oz (or 85.00g):
18.9 mg(135%)126.65 kcal(6%)0 g(0%)2.72 g(4%)23.97 g(43%)
4. Pork, fresh, variety meats and by-products, lungs, raw - Iron
18.90 mg of Iron per 100g (135% RDA)
Nutritional Value = 18.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
18.90 mg(135%) 85.00(4%)0.00(0%)2.72(4%)14.08(25%)
Typical Serving Amount : 1.000 oz (or 28.35g):
5.36 mg(38%)24.1 kcal(1%)0 g(0%)0.77 g(1%)3.99 g(7%)
Other Serving Size : 1.000 lb (or 453.60g):
85.73 mg(612%)385.56 kcal(19%)0 g(0%)12.34 g(19%)63.87 g(114%)
5. Pork, fresh, variety meats and by-products, liver, cooked, braised - Iron
17.92 mg of Iron per 100g (128% RDA)
Nutritional Value = 20.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
17.92 mg(128%) 165.00(8%)3.76(3%)4.40(7%)26.02(46%)
Typical Serving Amount : 3.000 oz (or 85.00g):
15.23 mg(109%)140.25 kcal(7%)3.2 g(2%)3.74 g(6%)22.12 g(40%)
6. Pork, fresh, variety meats and by-products, lungs, cooked, braised - Iron
16.41 mg of Iron per 100g (117% RDA)
Nutritional Value = 17.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
16.41 mg(117%) 99.00(5%)0.00(0%)3.10(5%)16.60(30%)
Typical Serving Amount : 3.000 oz (or 85.00g):
13.95 mg(100%)84.15 kcal(4%)0 g(0%)2.64 g(4%)14.11 g(25%)
7. Pork, fresh, variety meats and by-products, heart, cooked, braised - Iron
5.83 mg of Iron per 100g (42% RDA)
Nutritional Value = 16.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
5.83 mg(42%) 148.00(7%)0.40(0%)5.05(8%)23.60(42%)
Typical Serving Amount : 1.000 cup (or 145.00g):
8.45 mg(60%)214.6 kcal(11%)0.58 g(0%)7.32 g(11%)34.22 g(61%)
Other Serving Size : 1.000 heart (or 129.00g):
7.52 mg(54%)190.92 kcal(10%)0.52 g(0%)6.51 g(10%)30.44 g(54%)
8. Pork, fresh, variety meats and by-products, kidneys, cooked, braised - Iron
5.29 mg of Iron per 100g (38% RDA)
Nutritional Value = 16.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
5.29 mg(38%) 151.00(8%)0.00(0%)4.70(7%)25.40(45%)
Typical Serving Amount : 1.000 cup (or 140.00g):
7.41 mg(53%)211.4 kcal(11%)0 g(0%)6.58 g(10%)35.56 g(64%)
Other Serving Size : 3.000 oz (or 85.00g):
4.5 mg(32%)128.35 kcal(6%)0 g(0%)4 g(6%)21.59 g(39%)
9. Pork, fresh, variety meats and by-products, tongue, cooked, braised - Iron
4.99 mg of Iron per 100g (36% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
4.99 mg(36%) 271.00(14%)0.00(0%)18.60(29%)24.10(43%)
Typical Serving Amount : 3.000 oz (or 85.00g):
4.24 mg(30%)230.35 kcal(12%)0 g(0%)15.81 g(24%)20.49 g(37%)
Other Serving Size : 1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 231.00g):
11.53 mg(82%)626.01 kcal(31%)0 g(0%)42.97 g(66%)55.67 g(99%)
10. Pork, fresh, variety meats and by-products, kidneys, raw - Iron
4.89 mg of Iron per 100g (35% RDA)
Nutritional Value = 17.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
4.89 mg(35%) 100.00(5%)0.00(0%)3.25(5%)16.46(29%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.39 mg(10%)28.35 kcal(1%)0 g(0%)0.92 g(1%)4.67 g(8%)
Other Serving Size : 1.000 kidney (or 233.00g):
11.39 mg(81%)233 kcal(12%)0 g(0%)7.57 g(12%)38.35 g(68%)
11. Pork, fresh, variety meats and by-products, heart, raw - Iron
4.68 mg of Iron per 100g (33% RDA)
Nutritional Value = 17.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
4.68 mg(33%) 118.00(6%)1.33(1%)4.36(7%)17.27(31%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.33 mg(10%)33.45 kcal(2%)0.38 g(0%)1.24 g(2%)4.9 g(9%)
Other Serving Size : 1.000 heart (or 226.00g):
10.58 mg(76%)266.68 kcal(13%)3.01 g(2%)9.85 g(15%)39.03 g(70%)
12. Pork, fresh, variety meats and by-products, mechanically separated, raw - Iron
4.25 mg of Iron per 100g (30% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
4.25 mg(30%) 304.00(15%)0.00(0%)26.54(41%)15.03(27%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.2 mg(9%)86.18 kcal(4%)0 g(0%)7.52 g(12%)4.26 g(8%)
Other Serving Size : 1.000 lb (or 453.60g):
19.28 mg(138%)1378.94 kcal(69%)0 g(0%)120.39 g(185%)68.18 g(122%)
13. Pork, fresh, variety meats and by-products, tongue, raw - Iron
3.35 mg of Iron per 100g (24% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
3.35 mg(24%) 225.00(11%)0.00(0%)17.20(26%)16.30(29%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.95 mg(7%)63.79 kcal(3%)0 g(0%)4.88 g(8%)4.62 g(8%)
Other Serving Size : 4.000 oz (or 113.00g):
3.79 mg(27%)254.25 kcal(13%)0 g(0%)19.44 g(30%)18.42 g(33%)
14. Pork, fresh, variety meats and by-products, pancreas, cooked, braised - Iron
2.69 mg of Iron per 100g (19% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.69 mg(19%) 219.00(11%)0.00(0%)10.80(17%)28.50(51%)
Typical Serving Amount : 3.000 oz (or 85.00g):
2.29 mg(16%)186.15 kcal(9%)0 g(0%)9.18 g(14%)24.23 g(43%)
15. Pork, fresh, variety meats and by-products, pancreas, raw - Iron
2.13 mg of Iron per 100g (15% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.13 mg(15%) 199.00(10%)0.00(0%)13.24(20%)18.56(33%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.6 mg(4%)56.42 kcal(3%)0 g(0%)3.75 g(6%)5.26 g(9%)
Other Serving Size : 4.000 oz (or 113.00g):
2.41 mg(17%)224.87 kcal(11%)0 g(0%)14.96 g(23%)20.97 g(37%)
16. Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised - Iron
1.85 mg of Iron per 100g (13% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.85 mg(13%) 233.00(12%)0.00(0%)13.20(20%)26.57(47%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.57 mg(11%)198.05 kcal(10%)0 g(0%)11.22 g(17%)22.58 g(40%)
Other Serving Size : 1.000 steak (or 249.00g):
4.61 mg(33%)580.17 kcal(29%)0 g(0%)32.87 g(51%)66.16 g(118%)
17. Pork, fresh, spareribs, separable lean and fat, cooked, braised - Iron
1.85 mg of Iron per 100g (13% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.85 mg(13%) 397.00(20%)0.00(0%)30.30(47%)29.06(52%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.57 mg(11%)337.45 kcal(17%)0 g(0%)25.76 g(40%)24.7 g(44%)
Other Serving Size : 1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 177.00g):
3.27 mg(23%)702.69 kcal(35%)0 g(0%)53.63 g(83%)51.44 g(92%)
18. Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution cooked, braised - Iron
1.82 mg of Iron per 100g (13% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.82 mg(13%) 227.00(11%)0.00(0%)12.14(19%)27.58(49%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.55 mg(11%)192.95 kcal(10%)0 g(0%)10.32 g(16%)23.44 g(42%)
19. Pork, fresh, variety meats and by-products, brain, cooked, braised - Iron
1.82 mg of Iron per 100g (13% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.82 mg(13%) 138.00(7%)0.00(0%)9.51(15%)12.14(22%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.55 mg(11%)117.3 kcal(6%)0 g(0%)8.08 g(12%)10.32 g(18%)
20. Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised - Iron
1.75 mg of Iron per 100g (13% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.75 mg(13%) 267.00(13%)0.00(0%)17.69(27%)25.07(45%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.49 mg(11%)226.95 kcal(11%)0 g(0%)15.04 g(23%)21.31 g(38%)
Other Serving Size : 1.000 steak without refuse (Yield from 1 cooked steak, with refuse, weighing 249g) (or 185.00g):
3.24 mg(23%)493.95 kcal(25%)0 g(0%)32.73 g(50%)46.38 g(83%)
21. Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, with added solution, cooked, braised - Iron
1.72 mg of Iron per 100g (12% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.72 mg(12%) 263.00(13%)0.03(0%)16.94(26%)25.84(46%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.46 mg(10%)223.55 kcal(11%)0.03 g(0%)14.4 g(22%)21.96 g(39%)
Other Serving Size : 1.000 steak (or 264.00g):
4.54 mg(32%)694.32 kcal(35%)0.08 g(0%)44.72 g(69%)68.22 g(122%)
22. Pork, fresh, variety meats and by-products, brain, raw - Iron
1.60 mg of Iron per 100g (11% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.60 mg(11%) 127.00(6%)0.00(0%)9.21(14%)10.28(18%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.45 mg(3%)36 kcal(2%)0 g(0%)2.61 g(4%)2.91 g(5%)
Other Serving Size : 4.000 oz (or 113.00g):
1.81 mg(13%)143.51 kcal(7%)0 g(0%)10.41 g(16%)11.62 g(21%)
23. Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted - Iron
1.59 mg of Iron per 100g (11% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.59 mg(11%) 132.00(7%)0.68(1%)3.07(5%)26.02(46%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
1.35 mg(10%)112.2 kcal(6%)0.58 g(0%)2.61 g(4%)22.12 g(40%)
Other Serving Size : 1.000 roast rump (or 2874.00g):
45.7 mg(326%)3793.68 kcal(190%)19.54 g(15%)88.23 g(136%)747.81 g(1335%)
24. Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted - Iron
1.56 mg of Iron per 100g (11% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.56 mg(11%) 128.00(6%)1.20(1%)4.43(7%)20.92(37%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
1.33 mg(10%)108.8 kcal(5%)1.02 g(1%)3.77 g(6%)17.78 g(32%)
Other Serving Size : 1.000 roast shank (or 3054.00g):
47.64 mg(340%)3909.12 kcal(195%)36.65 g(28%)135.29 g(208%)638.9 g(1141%)
25. Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled - Iron
1.56 mg of Iron per 100g (11% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.56 mg(11%) 227.00(11%)0.00(0%)12.54(19%)26.74(48%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.33 mg(10%)192.95 kcal(10%)0 g(0%)10.66 g(16%)22.73 g(41%)
Other Serving Size : 1.000 steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (or 147.00g):
2.29 mg(16%)333.69 kcal(17%)0 g(0%)18.43 g(28%)39.31 g(70%)
26. Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted - Iron
1.56 mg of Iron per 100g (11% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.56 mg(11%) 232.00(12%)0.00(0%)14.30(22%)24.21(43%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.33 mg(10%)197.2 kcal(10%)0 g(0%)12.16 g(19%)20.58 g(37%)
Other Serving Size : 1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 238.00g):
3.71 mg(27%)552.16 kcal(28%)0 g(0%)34.03 g(52%)57.62 g(103%)
27. Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted - Iron
1.54 mg of Iron per 100g (11% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.54 mg(11%) 139.00(7%)0.68(1%)3.68(6%)26.49(47%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
1.31 mg(9%)118.15 kcal(6%)0.58 g(0%)3.13 g(5%)22.52 g(40%)
Other Serving Size : 1.000 roast shank (or 2800.00g):
43.12 mg(308%)3892 kcal(195%)19.04 g(15%)103.04 g(159%)741.72 g(1325%)
28. Pork, cured, ham and water product, slice, bone-in, separable lean only, unheated - Iron
1.50 mg of Iron per 100g (11% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.50 mg(11%) 103.00(5%)2.82(2%)3.78(6%)14.47(26%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.28 mg(9%)87.55 kcal(4%)2.4 g(2%)3.21 g(5%)12.3 g(22%)
29. Pork, fresh, shoulder, whole, separable lean only, cooked, roasted - Iron
1.50 mg of Iron per 100g (11% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.50 mg(11%) 230.00(12%)0.00(0%)13.54(21%)25.33(45%)
Typical Serving Amount : 1.000 cup, diced (or 135.00g):
2.03 mg(15%)310.5 kcal(16%)0 g(0%)18.28 g(28%)34.2 g(61%)
Other Serving Size : 3.000 oz (or 85.00g):
1.28 mg(9%)195.5 kcal(10%)0 g(0%)11.51 g(18%)21.53 g(38%)
30. Pork, cured, bacon, cooked, baked - Iron
1.49 mg of Iron per 100g (11% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.49 mg(11%) 548.00(27%)1.35(1%)43.27(67%)35.73(64%)
Typical Serving Amount : 1.000 slice cooked (or 8.10g):
0.12 mg(1%)44.39 kcal(2%)0.11 g(0%)3.5 g(5%)2.89 g(5%)
31. Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted - Iron
1.48 mg of Iron per 100g (11% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.48 mg(11%) 145.00(7%)1.50(1%)5.50(8%)20.90(37%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.42 mg(3%)41.11 kcal(2%)0.43 g(0%)1.56 g(2%)5.93 g(11%)
Other Serving Size : 1.000 lb (or 453.00g):
6.7 mg(48%)656.85 kcal(33%)6.8 g(5%)24.92 g(38%)94.68 g(169%)
32. Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted - Iron
1.48 mg of Iron per 100g (11% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.48 mg(11%) 145.00(7%)1.50(1%)5.53(9%)20.93(37%)
Typical Serving Amount : 1.000 cup (or 140.00g):
2.07 mg(15%)203 kcal(10%)2.1 g(2%)7.74 g(12%)29.3 g(52%)
Other Serving Size : 3.000 oz (or 85.00g):
1.26 mg(9%)123.25 kcal(6%)1.28 g(1%)4.7 g(7%)17.79 g(32%)
33. Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered - Iron
1.47 mg of Iron per 100g (11% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.47 mg(11%) 233.00(12%)0.00(0%)20.32(31%)12.49(22%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.25 mg(9%)198.05 kcal(10%)0 g(0%)17.27 g(27%)10.62 g(19%)
34. Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted - Iron
1.46 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.46 mg(10%) 177.00(9%)0.64(0%)8.88(14%)23.95(43%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
1.24 mg(9%)150.45 kcal(8%)0.54 g(0%)7.55 g(12%)20.36 g(36%)
Other Serving Size : 1.000 roast rump (or 2874.00g):
41.96 mg(300%)5086.98 kcal(254%)18.39 g(14%)255.21 g(393%)688.32 g(1229%)
35. Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted - Iron
1.45 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.45 mg(10%) 269.00(13%)0.00(0%)18.86(29%)23.11(41%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.23 mg(9%)228.65 kcal(11%)0 g(0%)16.03 g(25%)19.64 g(35%)
Other Serving Size : 1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 262.00g):
3.8 mg(27%)704.78 kcal(35%)0 g(0%)49.41 g(76%)60.55 g(108%)
36. Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium - Iron
1.44 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.44 mg(10%) 541.00(27%)1.43(1%)41.78(64%)37.04(66%)
Typical Serving Amount : 1.000 slice cooked (or 8.00g):
0.12 mg(1%)43.28 kcal(2%)0.11 g(0%)3.34 g(5%)2.96 g(5%)
37. Pork, fresh, spareribs, separable lean and fat, cooked, roasted - Iron
1.43 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.43 mg(10%) 361.00(18%)0.00(0%)30.86(47%)20.89(37%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.22 mg(9%)306.85 kcal(15%)0 g(0%)26.23 g(40%)17.76 g(32%)
38. Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled - Iron
1.43 mg of Iron per 100g (10% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.43 mg(10%) 187.00(9%)0.00(0%)6.33(10%)30.42(54%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.22 mg(9%)158.95 kcal(8%)0 g(0%)5.38 g(8%)25.86 g(46%)
Other Serving Size : 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 113 g) (or 73.00g):
1.04 mg(7%)136.51 kcal(7%)0 g(0%)4.62 g(7%)22.21 g(40%)
39. Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted - Iron
1.42 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.42 mg(10%) 191.00(10%)0.64(0%)9.35(14%)24.39(44%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
1.21 mg(9%)162.35 kcal(8%)0.54 g(0%)7.95 g(12%)20.73 g(37%)
Other Serving Size : 1.000 roast shank (or 2800.00g):
39.76 mg(284%)5348 kcal(267%)17.92 g(14%)261.8 g(403%)682.92 g(1220%)
40. Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil - Iron
1.42 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.42 mg(10%) 148.00(7%)0.74(1%)4.09(6%)27.18(49%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
1.21 mg(9%)125.8 kcal(6%)0.63 g(0%)3.48 g(5%)23.1 g(41%)
Other Serving Size : 1.000 slice (or 366.00g):
5.2 mg(37%)541.68 kcal(27%)2.71 g(2%)14.97 g(23%)99.48 g(178%)
41. Pork, fresh, shoulder, arm picnic, separable lean only, cooked, roasted - Iron
1.42 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.42 mg(10%) 228.00(11%)0.00(0%)12.62(19%)26.68(48%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.21 mg(9%)193.8 kcal(10%)0 g(0%)10.73 g(17%)22.68 g(41%)
Other Serving Size : 1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 191.00g):
2.71 mg(19%)435.48 kcal(22%)0 g(0%)24.1 g(37%)50.96 g(91%)
42. Pork, cured, ham, boneless, extra lean and regular, roasted - Iron
1.40 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.40 mg(10%) 165.00(8%)0.50(0%)7.66(12%)21.97(39%)
Typical Serving Amount : 1.000 cup (or 140.00g):
1.96 mg(14%)231 kcal(12%)0.7 g(1%)10.72 g(16%)30.76 g(55%)
Other Serving Size : 3.000 oz (or 85.00g):
1.19 mg(9%)140.25 kcal(7%)0.43 g(0%)6.51 g(10%)18.67 g(33%)
43. Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted - Iron
1.40 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.40 mg(10%) 165.00(8%)0.50(0%)7.70(12%)22.00(39%)
Typical Serving Amount : 1.000 oz, boneless (or 28.35g):
0.4 mg(3%)46.78 kcal(2%)0.14 g(0%)2.18 g(3%)6.24 g(11%)
Other Serving Size : 1.000 cubic inch, boneless (or 17.00g):
0.24 mg(2%)28.05 kcal(1%)0.09 g(0%)1.31 g(2%)3.74 g(7%)
44. Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled - Iron
1.40 mg of Iron per 100g (10% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.40 mg(10%) 259.00(13%)0.00(0%)16.61(26%)25.58(46%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.19 mg(9%)220.15 kcal(11%)0 g(0%)14.12 g(22%)21.74 g(39%)
Other Serving Size : 1.000 steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 300 g) (or 169.00g):
2.37 mg(17%)437.71 kcal(22%)0 g(0%)28.07 g(43%)43.23 g(77%)
45. Pork, fresh, loin, country-style ribs, separable lean only, cooked, braised - Iron
1.39 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.39 mg(10%) 247.00(12%)0.00(0%)14.26(22%)27.74(50%)
Typical Serving Amount : 1.000 rib without refuse (yield from 1 cooked rib, with refuse, weighing 141g) (or 80.00g):
1.11 mg(8%)197.6 kcal(10%)0 g(0%)11.41 g(18%)22.19 g(40%)
Other Serving Size : 3.000 oz (or 85.00g):
1.18 mg(8%)209.95 kcal(10%)0 g(0%)12.12 g(19%)23.58 g(42%)
46. Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled - Iron
1.39 mg of Iron per 100g (10% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.39 mg(10%) 201.00(10%)0.00(0%)8.11(12%)29.86(53%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.18 mg(8%)170.85 kcal(9%)0 g(0%)6.89 g(11%)25.38 g(45%)
Other Serving Size : 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 113 g) (or 76.00g):
1.06 mg(8%)152.76 kcal(8%)0 g(0%)6.16 g(9%)22.69 g(41%)
47. Pork, cured, ham and water product, slice, bone-in, separable lean and fat, unheated - Iron
1.39 mg of Iron per 100g (10% RDA)
Nutritional Value = 13.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.39 mg(10%) 149.00(7%)2.72(2%)9.29(14%)13.69(24%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.39 mg(3%)42.24 kcal(2%)0.77 g(1%)2.63 g(4%)3.88 g(7%)
Other Serving Size : 1.000 lb (or 453.60g):
6.31 mg(45%)675.86 kcal(34%)12.34 g(9%)42.14 g(65%)62.1 g(111%)
48. Pork, cured, ham, low sodium, lean and fat, cooked - Iron
1.37 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.37 mg(10%) 172.00(9%)0.30(0%)8.30(13%)22.30(40%)
Typical Serving Amount : 1.000 oz, boneless (or 28.35g):
0.39 mg(3%)48.76 kcal(2%)0.09 g(0%)2.35 g(4%)6.32 g(11%)
Other Serving Size : 1.000 cubic inch, boneless (or 17.00g):
0.23 mg(2%)29.24 kcal(1%)0.05 g(0%)1.41 g(2%)3.79 g(7%)
49. Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, heated, roasted - Iron
1.37 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.37 mg(10%) 200.00(10%)1.35(1%)13.37(21%)18.62(33%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
1.16 mg(8%)170 kcal(9%)1.15 g(1%)11.36 g(17%)15.83 g(28%)
Other Serving Size : 1.000 roast shank (or 3054.00g):
41.84 mg(299%)6108 kcal(305%)41.23 g(32%)408.32 g(628%)568.65 g(1015%)
50. Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised - Iron
1.34 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.34 mg(10%) 273.00(14%)0.00(0%)17.71(27%)26.49(47%)
Typical Serving Amount : 1.000 rib without refuse (Yield from 1 cooked rib, with refuse, weighing 140g) (or 86.00g):
1.15 mg(8%)234.78 kcal(12%)0 g(0%)15.23 g(23%)22.78 g(41%)
Other Serving Size : 3.000 oz (or 85.00g):
1.14 mg(8%)232.05 kcal(12%)0 g(0%)15.05 g(23%)22.52 g(40%)
51. Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil - Iron
1.34 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.34 mg(10%) 181.00(9%)0.70(1%)8.48(13%)25.48(46%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
1.14 mg(8%)153.85 kcal(8%)0.6 g(0%)7.21 g(11%)21.66 g(39%)
Other Serving Size : 1.000 slice (or 366.00g):
4.9 mg(35%)662.46 kcal(33%)2.56 g(2%)31.04 g(48%)93.26 g(167%)
52. Pork, cured, ham, boneless, regular (approximately 11% fat), roasted - Iron
1.34 mg of Iron per 100g (10% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.34 mg(10%) 178.00(9%)0.00(0%)9.02(14%)22.62(40%)
Typical Serving Amount : 1.000 cup (or 140.00g):
1.88 mg(13%)249.2 kcal(12%)0 g(0%)12.63 g(19%)31.67 g(57%)
Other Serving Size : 3.000 oz (or 85.00g):
1.14 mg(8%)151.3 kcal(8%)0 g(0%)7.67 g(12%)19.23 g(34%)
53. Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted - Iron
1.32 mg of Iron per 100g (9% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.32 mg(9%) 292.00(15%)0.00(0%)21.39(33%)23.28(42%)
Typical Serving Amount : 1.000 cup, diced (or 135.00g):
1.78 mg(13%)394.2 kcal(20%)0 g(0%)28.88 g(44%)31.43 g(56%)
Other Serving Size : 3.000 oz (or 85.00g):
1.12 mg(8%)248.2 kcal(12%)0 g(0%)18.18 g(28%)19.79 g(35%)
54. Pork, fresh, ground, cooked - Iron
1.29 mg of Iron per 100g (9% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.29 mg(9%) 297.00(15%)0.00(0%)20.77(32%)25.69(46%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.1 mg(8%)252.45 kcal(13%)0 g(0%)17.65 g(27%)21.84 g(39%)
55. Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled - Iron
1.25 mg of Iron per 100g (9% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.25 mg(9%) 155.00(8%)0.00(0%)4.23(7%)27.47(49%)
Typical Serving Amount : 1.000 piece (or 92.00g):
1.15 mg(8%)142.6 kcal(7%)0 g(0%)3.89 g(6%)25.27 g(45%)
56. Pork, fresh, variety meats and by-products, stomach, cooked, simmered - Iron
1.23 mg of Iron per 100g (9% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.23 mg(9%) 157.00(8%)0.09(0%)7.26(11%)21.40(38%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.05 mg(8%)133.45 kcal(7%)0.08 g(0%)6.17 g(9%)18.19 g(32%)
57. Pork, cured, ham, slice, bone-in, separable lean only, unheated - Iron
1.23 mg of Iron per 100g (9% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.23 mg(9%) 130.00(7%)0.00(0%)3.59(6%)24.36(44%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
1.05 mg(8%)110.5 kcal(6%)0 g(0%)3.05 g(5%)20.71 g(37%)
Other Serving Size : 1.000 slice (or 425.00g):
5.23 mg(37%)552.5 kcal(28%)0 g(0%)15.26 g(23%)103.53 g(185%)
58. Pork, fresh, shoulder, whole, separable lean only, raw - Iron
1.22 mg of Iron per 100g (9% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.22 mg(9%) 148.00(7%)0.00(0%)7.14(11%)19.55(35%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.35 mg(3%)41.96 kcal(2%)0 g(0%)2.02 g(3%)5.54 g(10%)
Other Serving Size : 1.000 lb (or 453.60g):
5.53 mg(40%)671.33 kcal(34%)0 g(0%)32.39 g(50%)88.68 g(158%)
59. Pork, ground, 72% lean / 28% fat, cooked, pan-broiled - Iron
1.21 mg of Iron per 100g (9% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.21 mg(9%) 377.00(19%)1.08(1%)31.42(48%)22.59(40%)
Typical Serving Amount : 3.000 oz grilled patties (or 85.00g):
1.03 mg(7%)320.45 kcal(16%)0.92 g(1%)26.71 g(41%)19.2 g(34%)
60. Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil - Iron
1.20 mg of Iron per 100g (9% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.20 mg(9%) 150.00(8%)0.00(0%)4.38(7%)27.75(50%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
1.02 mg(7%)127.5 kcal(6%)0 g(0%)3.72 g(6%)23.59 g(42%)
Other Serving Size : 1.000 slice (or 445.00g):
5.34 mg(38%)667.5 kcal(33%)0 g(0%)19.49 g(30%)123.49 g(221%)
61. Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, raw - Iron
1.20 mg of Iron per 100g (9% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.20 mg(9%) 132.00(7%)0.00(0%)5.71(9%)18.73(33%)
Typical Serving Amount : 3.000 oz (or 85.00g):
1.02 mg(7%)112.2 kcal(6%)0 g(0%)4.85 g(7%)15.92 g(28%)
Other Serving Size : 1.000 steak without refuse (Yield from 1 raw steak, with refuse, weighing 379g) (or 258.00g):
3.1 mg(22%)340.56 kcal(17%)0 g(0%)14.73 g(23%)48.32 g(86%)
62. Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted - Iron
1.20 mg of Iron per 100g (9% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.20 mg(9%) 145.00(7%)0.34(0%)4.97(8%)24.95(45%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
1.02 mg(7%)123.25 kcal(6%)0.29 g(0%)4.22 g(6%)21.21 g(38%)
Other Serving Size : 1.000 roast shank (or 3170.00g):
38.04 mg(272%)4596.5 kcal(230%)10.78 g(8%)157.55 g(242%)790.92 g(1412%)
63. Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, roasted - Iron
1.18 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.18 mg(8%) 317.00(16%)0.00(0%)24.01(37%)23.47(42%)
Typical Serving Amount : 1.000 cup, diced (or 135.00g):
1.59 mg(11%)427.95 kcal(21%)0 g(0%)32.41 g(50%)31.68 g(57%)
Other Serving Size : 3.000 oz (or 85.00g):
1 mg(7%)269.45 kcal(13%)0 g(0%)20.41 g(31%)19.95 g(36%)
64. Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted - Iron
1.17 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.17 mg(8%) 132.00(7%)1.26(1%)4.45(7%)21.69(39%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
0.99 mg(7%)112.2 kcal(6%)1.07 g(1%)3.78 g(6%)18.44 g(33%)
Other Serving Size : 1.000 roast shank (or 3204.00g):
37.49 mg(268%)4229.28 kcal(211%)40.37 g(31%)142.58 g(219%)694.95 g(1241%)
65. Pork, ground, 84% lean / 16% fat, cooked, pan-broiled - Iron
1.16 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.16 mg(8%) 301.00(15%)0.00(0%)21.39(33%)27.14(48%)
Typical Serving Amount : 3.000 oz grilled patties (or 85.00g):
0.99 mg(7%)255.85 kcal(13%)0 g(0%)18.18 g(28%)23.07 g(41%)
66. Pork, ground, 72% lean / 28% fat, cooked, crumbles - Iron
1.15 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.15 mg(8%) 393.00(20%)1.39(1%)32.93(51%)22.83(41%)
Typical Serving Amount : 4.000 oz (or 113.00g):
1.3 mg(9%)444.09 kcal(22%)1.57 g(1%)37.21 g(57%)25.8 g(46%)
67. Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil - Iron
1.15 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.15 mg(8%) 180.00(9%)0.17(0%)8.28(13%)26.18(47%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
0.98 mg(7%)153 kcal(8%)0.14 g(0%)7.04 g(11%)22.25 g(40%)
Other Serving Size : 1.000 slice (or 445.00g):
5.12 mg(37%)801 kcal(40%)0.76 g(1%)36.85 g(57%)116.5 g(208%)
68. Pork, cured, ham, slice, bone-in, separable lean and fat, unheated - Iron
1.15 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.15 mg(8%) 173.00(9%)0.21(0%)9.17(14%)22.45(40%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
0.98 mg(7%)147.05 kcal(7%)0.18 g(0%)7.79 g(12%)19.08 g(34%)
Other Serving Size : 1.000 slice (or 425.00g):
4.89 mg(35%)735.25 kcal(37%)0.89 g(1%)38.97 g(60%)95.41 g(170%)
69. Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted - Iron
1.15 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.15 mg(8%) 147.00(7%)0.00(0%)3.96(6%)26.04(47%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.98 mg(7%)124.95 kcal(6%)0 g(0%)3.37 g(5%)22.13 g(40%)
Other Serving Size : 1.000 roast (or 402.00g):
4.62 mg(33%)590.94 kcal(30%)0 g(0%)15.92 g(24%)104.68 g(187%)
70. Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted - Iron
1.15 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.15 mg(8%) 143.00(7%)0.00(0%)3.51(5%)26.17(47%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.98 mg(7%)121.55 kcal(6%)0 g(0%)2.98 g(5%)22.24 g(40%)
Other Serving Size : 1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 333.00g):
3.83 mg(27%)476.19 kcal(24%)0 g(0%)11.69 g(18%)87.15 g(156%)
Other Serving Size : 1.000 roast (or 402.00g):
4.62 mg(33%)574.86 kcal(29%)0 g(0%)14.11 g(22%)105.2 g(188%)
71. Pork, cured, bacon, cooked, microwaved - Iron
1.14 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.14 mg(8%) 476.00(24%)0.48(0%)34.12(52%)39.01(70%)
Typical Serving Amount : 1.000 slice cooked (or 9.10g):
0.1 mg(1%)43.32 kcal(2%)0.04 g(0%)3.1 g(5%)3.55 g(6%)
Other Serving Size : 1.000 slice raw (or 28.00g):
0.32 mg(2%)133.28 kcal(7%)0.13 g(0%)9.55 g(15%)10.92 g(20%)
72. Pork, pickled pork hocks - Iron
1.14 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.14 mg(8%) 171.00(9%)0.00(0%)10.54(16%)19.11(34%)
Typical Serving Amount : 3.000 oz (or 117.00g):
1.33 mg(10%)200.07 kcal(10%)0 g(0%)12.33 g(19%)22.36 g(40%)
73. Pork, fresh, loin, whole, separable lean only, cooked, braised - Iron
1.13 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.13 mg(8%) 204.00(10%)0.00(0%)9.12(14%)28.57(51%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.96 mg(7%)173.4 kcal(9%)0 g(0%)7.75 g(12%)24.28 g(43%)
Other Serving Size : 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g) (or 80.00g):
0.9 mg(6%)163.2 kcal(8%)0 g(0%)7.3 g(11%)22.86 g(41%)
74. Pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated - Iron
1.13 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.13 mg(8%) 95.00(5%)0.67(1%)3.48(5%)15.43(28%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.96 mg(7%)80.75 kcal(4%)0.57 g(0%)2.96 g(5%)13.12 g(23%)
75. Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted - Iron
1.12 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.12 mg(8%) 211.00(11%)0.00(0%)9.44(15%)29.41(53%)
Typical Serving Amount : 1.000 cup, diced (or 135.00g):
1.51 mg(11%)284.85 kcal(14%)0 g(0%)12.74 g(20%)39.7 g(71%)
Other Serving Size : 3.000 oz (or 85.00g):
0.95 mg(7%)179.35 kcal(9%)0 g(0%)8.02 g(12%)25 g(45%)
76. Pork, cured, ham -- water added, slice, bone-in, separable lean only, heated, pan-broil - Iron
1.12 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.12 mg(8%) 131.00(7%)1.48(1%)4.30(7%)22.04(39%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
0.95 mg(7%)111.35 kcal(6%)1.26 g(1%)3.66 g(6%)18.73 g(33%)
Other Serving Size : 1.000 slice (or 436.00g):
4.88 mg(35%)571.16 kcal(29%)6.45 g(5%)18.75 g(29%)96.09 g(172%)
77. Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw - Iron
1.12 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.12 mg(8%) 186.00(9%)0.00(0%)12.36(19%)17.42(31%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.95 mg(7%)158.1 kcal(8%)0 g(0%)10.51 g(16%)14.81 g(26%)
Other Serving Size : 1.000 steak without refuse (Yield from 1 raw steak, with refuse, weighing 380g) (or 288.00g):
3.23 mg(23%)535.68 kcal(27%)0 g(0%)35.6 g(55%)50.17 g(90%)
Other Serving Size : 1.000 lb (or 453.60g):
5.08 mg(36%)843.7 kcal(42%)0 g(0%)56.06 g(86%)79.02 g(141%)
78. Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked - Iron
1.11 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.11 mg(8%) 238.00(12%)0.00(0%)13.89(21%)26.36(47%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.94 mg(7%)202.3 kcal(10%)0 g(0%)11.81 g(18%)22.41 g(40%)
Other Serving Size : 1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 247.00g):
2.74 mg(20%)587.86 kcal(29%)0 g(0%)34.31 g(53%)65.11 g(116%)
79. Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, heated, roasted - Iron
1.11 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.11 mg(8%) 191.00(10%)0.33(0%)10.93(17%)22.88(41%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
0.94 mg(7%)162.35 kcal(8%)0.28 g(0%)9.29 g(14%)19.45 g(35%)
Other Serving Size : 1.000 roast shank (or 3170.00g):
35.19 mg(251%)6054.7 kcal(303%)10.46 g(8%)346.48 g(533%)725.3 g(1295%)
80. Pork, cured, ham, center slice, country-style, separable lean only, raw - Iron
1.11 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.11 mg(8%) 195.00(10%)0.30(0%)8.32(13%)27.80(50%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.31 mg(2%)55.28 kcal(3%)0.09 g(0%)2.36 g(4%)7.88 g(14%)
Other Serving Size : 4.000 oz (or 113.00g):
1.25 mg(9%)220.35 kcal(11%)0.34 g(0%)9.4 g(14%)31.41 g(56%)
81. Pork, ground, 96% lean / 4% fat, cooked, pan-broiled - Iron
1.11 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.11 mg(8%) 185.00(9%)0.57(0%)6.20(10%)31.69(57%)
Typical Serving Amount : 3.000 oz grilled patties (or 85.00g):
0.94 mg(7%)157.25 kcal(8%)0.48 g(0%)5.27 g(8%)26.94 g(48%)
82. Pork, ground, 84% lean / 16% fat, cooked, crumbles - Iron
1.10 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.10 mg(8%) 289.00(14%)0.58(0%)20.04(31%)26.69(48%)
Typical Serving Amount : 3.000 oz grilled patties (or 85.00g):
0.94 mg(7%)245.65 kcal(12%)0.49 g(0%)17.03 g(26%)22.69 g(41%)
83. Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated - Iron
1.10 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.10 mg(8%) 130.00(7%)0.30(0%)3.33(5%)25.11(45%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.94 mg(7%)110.5 kcal(6%)0.26 g(0%)2.83 g(4%)21.34 g(38%)
84. Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated - Iron
1.10 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.10 mg(8%) 123.00(6%)0.00(0%)2.87(4%)24.34(43%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.94 mg(7%)104.55 kcal(5%)0 g(0%)2.44 g(4%)20.69 g(37%)
Other Serving Size : 1.000 slice (or 430.00g):
4.73 mg(34%)528.9 kcal(26%)0 g(0%)12.34 g(19%)104.66 g(187%)
85. HORMEL ALWAYS TENDER, Pork Tenderloin, Peppercorn-Flavored - Iron
1.10 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.10 mg(8%) 110.00(6%)1.82(1%)3.80(6%)17.21(31%)
Typical Serving Amount : 4.000 oz (or 112.00g):
1.23 mg(9%)123.2 kcal(6%)2.04 g(2%)4.26 g(7%)19.28 g(34%)
86. Pork, fresh, loin, whole, separable lean only, cooked, roasted - Iron
1.09 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.09 mg(8%) 209.00(10%)0.00(0%)9.63(15%)28.62(51%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.93 mg(7%)177.65 kcal(9%)0 g(0%)8.19 g(13%)24.33 g(43%)
Other Serving Size : 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g) (or 81.00g):
0.88 mg(6%)169.29 kcal(8%)0 g(0%)7.8 g(12%)23.18 g(41%)
87. Pork, cured, ham -- water added, slice, bone-in, separable lean only, unheated - Iron
1.08 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.08 mg(8%) 95.00(5%)1.23(1%)2.29(4%)17.38(31%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.92 mg(7%)80.75 kcal(4%)1.05 g(1%)1.95 g(3%)14.77 g(26%)
88. Pork, cured, shoulder, arm picnic, separable lean only, roasted - Iron
1.08 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.08 mg(8%) 170.00(9%)0.00(0%)7.04(11%)24.94(45%)
Typical Serving Amount : 1.000 cup (or 140.00g):
1.51 mg(11%)238 kcal(12%)0 g(0%)9.86 g(15%)34.92 g(62%)
Other Serving Size : 3.000 oz (or 85.00g):
0.92 mg(7%)144.5 kcal(7%)0 g(0%)5.98 g(9%)21.2 g(38%)
89. Pork, cured, ham, rump, bone-in, separable lean only, unheated - Iron
1.08 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.08 mg(8%) 125.00(6%)0.32(0%)2.92(4%)24.46(44%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.31 mg(2%)35.44 kcal(2%)0.09 g(0%)0.83 g(1%)6.93 g(12%)
Other Serving Size : 1.000 lb (or 453.60g):
4.9 mg(35%)567 kcal(28%)1.45 g(1%)13.25 g(20%)110.95 g(198%)
90. Pork, fresh, loin, whole, separable lean and fat, cooked, braised - Iron
1.07 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.07 mg(8%) 239.00(12%)0.00(0%)13.62(21%)27.23(49%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.91 mg(7%)203.15 kcal(10%)0 g(0%)11.58 g(18%)23.15 g(41%)
Other Serving Size : 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g) (or 89.00g):
0.95 mg(7%)212.71 kcal(11%)0 g(0%)12.12 g(19%)24.23 g(43%)
91. Pork, Shoulder petite tender, boneless, separable lean and fat, raw - Iron
1.07 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.07 mg(8%) 128.00(6%)0.00(0%)3.91(6%)21.65(39%)
Typical Serving Amount : 1.000 piece (or 105.00g):
1.12 mg(8%)134.4 kcal(7%)0 g(0%)4.11 g(6%)22.73 g(41%)
92. USDA Commodity, pork, cured, ham, boneless, cooked, unheated - Iron
1.07 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.07 mg(8%) 133.00(7%)0.69(1%)6.16(9%)17.44(31%)
Typical Serving Amount : 1.000 oz boneless (or 28.35g):
0.3 mg(2%)37.71 kcal(2%)0.2 g(0%)1.75 g(3%)4.94 g(9%)
Other Serving Size : 1.000 cubic inch boneless (or 17.00g):
0.18 mg(1%)22.61 kcal(1%)0.12 g(0%)1.05 g(2%)2.96 g(5%)
93. Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled - Iron
1.07 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.07 mg(8%) 174.00(9%)0.00(0%)5.45(8%)29.29(52%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.91 mg(7%)147.9 kcal(7%)0 g(0%)4.63 g(7%)24.9 g(44%)
Other Serving Size : 1.000 chop (or 195.00g):
2.09 mg(15%)339.3 kcal(17%)0 g(0%)10.63 g(16%)57.12 g(102%)
94. Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, heated, pan-broil - Iron
1.07 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.07 mg(8%) 166.00(8%)1.54(1%)8.73(13%)20.80(37%)
Typical Serving Amount : 1.000 serving (3 oz) (or 85.00g):
0.91 mg(7%)141.1 kcal(7%)1.31 g(1%)7.42 g(11%)17.68 g(32%)
Other Serving Size : 1.000 slice (or 436.00g):
4.67 mg(33%)723.76 kcal(36%)6.71 g(5%)38.06 g(59%)90.69 g(162%)
95. Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked - Iron
1.07 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.07 mg(8%) 211.00(11%)0.00(0%)9.44(15%)29.47(53%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.91 mg(7%)179.35 kcal(9%)0 g(0%)8.02 g(12%)25.05 g(45%)
Other Serving Size : 1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (or 236.00g):
2.53 mg(18%)497.96 kcal(25%)0 g(0%)22.28 g(34%)69.55 g(124%)
96. Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised - Iron
1.06 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.06 mg(8%) 156.00(8%)0.00(0%)2.56(4%)31.11(56%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.9 mg(6%)132.6 kcal(7%)0 g(0%)2.18 g(3%)26.44 g(47%)
Other Serving Size : 1.000 piece (or 609.00g):
6.46 mg(46%)950.04 kcal(48%)0 g(0%)15.59 g(24%)189.46 g(338%)
97. Pork, cured, ham with natural juices, rump, bone-in, separable lean only, unheated - Iron
1.05 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.05 mg(8%) 122.00(6%)0.43(0%)3.47(5%)22.71(41%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.89 mg(6%)103.7 kcal(5%)0.37 g(0%)2.95 g(5%)19.3 g(34%)
98. Pork, cured, ham, patties, unheated - Iron
1.05 mg of Iron per 100g (8% RDA)
Nutritional Value = 13.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.05 mg(8%) 315.00(16%)1.69(1%)28.19(43%)12.78(23%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.3 mg(2%)89.3 kcal(4%)0.48 g(0%)7.99 g(12%)3.62 g(6%)
Other Serving Size : 1.000 patty (or 65.00g):
0.68 mg(5%)204.75 kcal(10%)1.1 g(1%)18.32 g(28%)8.31 g(15%)
99. Pork, ground, 96% lean / 4% fat, cooked, crumbles - Iron
1.05 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.05 mg(8%) 187.00(9%)0.00(0%)7.15(11%)30.55(55%)
Typical Serving Amount : 3.000 oz grilled patties (or 85.00g):
0.89 mg(6%)158.95 kcal(8%)0 g(0%)6.08 g(9%)25.97 g(46%)
100. Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, unheated - Iron
1.05 mg of Iron per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Pork Products
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.05 mg(8%) 159.00(8%)0.17(0%)7.40(11%)22.82(41%)
Typical Serving Amount : 3.000 oz (or 85.00g):
0.89 mg(6%)135.15 kcal(7%)0.14 g(0%)6.29 g(10%)19.4 g(35%)






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



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