Triplicate samples of the 12 basic American cuts of meat and major viscera were obtained from each specimen. What are the nutritional ingredients in a 80% Lean Ground Beef? Beef, variety meats and by-products, liver, cooked, pan-fried : 6.17mg (44%RDA) 7. For example, a 3-ounce patty of broiled 85-percent-lean ground beef contains 2.2 milligrams of iron, or 12 percent of the DV, making it a good source of iron. The current daily value (DV) for iron is 18 milligrams (mg). It also has 2 1/2 times as much iron as broccoli and spinach and the type of iron that venison contains, haem iron, is much more easily absorbed – eat your heart out Popeye! Beef, Pork, Lamb and meat high in Iron. Not only are many meats great sources of this mineral, but they tend to contain a form of iron easily absorbed by your body. Getting enough iron is crucial to your overall health, since it's involved in oxygen transport, energy production and more. Iron (mg) per 75g (2 ½ oz serving) Pork liver* 13.4 Chicken liver* 9.2 Oysters** 6.3 Mussels 5.0 Beef liver* 4.8 Liver pate, canned* 4.1 Beef 2.4 Clams 2.1 Sardines, canned 2.0 Lamb 1.5 Tuna/herring/trout/mackerel 1.2 Chicken 0.9 Pork 0.9 Shrimp 0.9 Salmon To put 100 grams in perspective, consider alternative measures for this food: 1 piece equals 320 grams. "Iron needs to be in a soluble form in order to be absorbed into the blood, so the percentage of iron in the soluble-haem form was of particular interest, and this proved to be higher in beef than lamb by about 25 per cent. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 100 types of beef. Zinc. You may know that turkey, especially white meat, is a better choice for people whose primary concern is cutting saturated fat and cholesterol. Corned beef brisket contains 1.8 milligrams of iron per 100 grams. A woman of the same age needs 18 milligrams daily, and a 3-ounce serving of beef would supply almost 13 percent of that recommendation. Below, is the top 50 food items shown in the iron chart. Grams is a measure of weight. Another meat that can contain high levels of iron is beef, with each 3-ounce serving containing between 10 and 24 percent of the daily value for iron, depending on the cut and preparation. 3 oz equals 85 grams. Read on to learn more. Adult men require 8 milligrams of iron each day, but women need 18 milligrams, reports the Linus Pauling Institute. google_ad_client = "pub-1393137165073501"; A man between 19 and 50 years old should have 8 milligrams of iron per day, and this amount would fulfill 29 percent of his requirement. Half a cup of the dried fruit delivers nearly two mg of the muscle-building mineral, for … Comparing iron in beef vs spinach. oranges, strawberries, tomatoes) or foods containing haem iron (e.g. Welcome to the nutritional iron content in 100 different types of beef, ranging from 44.55 mg to 3.15 mg per 100g. Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0 fat, select, raw : 3.8mg (27%RDA). Iron Content of Pork. Other anemias—Iron supplements may increase iron to toxic levels in anemias not associated with iron deficiency. Beef, variety meats and by-products, mechanically separated beef, raw : 5.67mg (41%RDA) 9. Red meats are hard to beat when it comes to iron. This is the form of iron added to iron-enriched and iron-fortified foods. 13 Foods That Pack More Iron Than Beef Spinach. There’s a reason beans are a go-to for plant lovers. You should also take into account portion sizes when you are considering the iron nutritional content. Popeye pumped iron beyond the gym—a half-cup of cooked spinach offers 3 mg of the mineral at only 21 calories. Another meat that can contain high levels of iron is beef, with each 3-ounce serving containing … Contact Dinner. Beef is considered to be an excellent source of dietary iron. This food profile is part of our list of food and drinks under the general group Sausages and Luncheon Meats.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. Cholesterol. Based in Massachusetts, Jessica Bruso has been writing since 2008. Cereals, beans, and some vegetables contain poorly absorbed (nonheme) iron. Centers for Disease Control and Prevention: Iron and Iron Deficiency. Portion size Amount of iron Beef (sliced) 45g 1.4mg Beef (minced) 140g 3.8mg Corned beef (sliced) 50g 1.2mg Pork (roast) 90g 1.6mg Pork (chop) 140g 1mg Lamb (roast) 90g 1.4mg Lamb (chop) 70g 1.5mg Chicken liver 75g 8.5mg Liver pate 100g 7mg Liver sausages 100g 6.5mg Lambs liver 75g 8mg Black pudding 50g 10mg Game 75g 8mg Beef 100g 3mg Faggots 150g 12.5mg Sausages 120g 2mg Bacon … The beers with the highest iron content were a dark Spanish beer (165 ppb) and a dark Mexican beer (130 ppb). For a better source of iron Popeye would have been better off chewing the cans.” Hamblin was wrong. Beef, Pork, Lamb and meat high in Iron. Along with clams and oysters, they are one of the few animal-based foods that are high in iron. The range for the other nutrients are as follows; 203 kcal for Calories, 6.96 g for Protein, 19.21 g for Fat, 0 g for Carbohydrate. Grams is a measure of weight. St. Patricks Day is celebrated on Match 17 every year to commemorate the death of Saint Patrick. The corresponding Calories for beef ranked by the amount of iron per 100g is shown below in the beef calories chart. The ranking of beef, pork, lamb and meat highest in Iron is below. Bovril is the trademarked name of a thick and salty meat extract paste similar to a yeast extract, developed in the 1870s by John Lawson Johnston.It is sold in a distinctive, bulbous jar, and also as cubes and granules. A 3 oz serving of pan-fried beef liver … A 3-ounce serving of roasted dark meat turkey contains 2 milligrams of iron, or 11 percent of the DV, compared to only 1.1 milligrams, or 6 percent of the DV, found in light-meat turkey. Test results showed venison contains 2.4mg of iron per 100g of meat, compared to 0.2mg in chicken and 1.4mg in beef. Beef tends to be a better source of minerals than venison. Beef, variety meats and by-products, heart, cooked, simmered : 6.38mg (46%RDA) 6. /* 468x15, created 10/14/10 */ You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. We hypothesized that genetic polymorphisms in transferrin receptor 2 (TFR2) and solute carrier family 40 (iron-regulated transporter), member 1 (SLC40A1) could influence skeletal muscle iron content. The ranking of beef, pork, lamb and meat highest in Iron is below. However, you can improve absorption by eating plant foods with animal foods or by consuming a food rich in vitamin C together with the iron … Iron deficiency can cause fatigue, fuzzy thinking and lowered immunity. Grams is a measure of weight. Much of the extra iron of beef relative to lamb appeared as the desirable soluble-haem iron. An average 3-ounce serving of cooked red meat such as beef contains approximately 2.32 milligrams of iron. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, choice, cooked, grilled : 4.95mg (35%RDA) 16. The plant-based patty also contains antinutrients like phytates, tannins, and lectins that all prevent the absorption of iron. Beef liver contains such elements as iron, zinc, copper, folic acid and chromium, so they are all useful for your heart and hemoglobin level in your blood. For this 100g serving in your diet, the amount of Calories is 111 kcal (6% RDA), the amount of Protein is 19 g (34% RDA), the amount of Fat is 3.3 g (5% RDA) and the amount of Carbohydrate is 0 g. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in beef. The link between meat and health risk factors is due to the saturated fat in the meat, red meat having more of it than white meat. Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0 fat, select, cooked, grilled : 5.33mg (38%RDA) 12. Ground beef with 15% fat has a cholesterol content of 80, while the cholesterol content of fresh pig’s whole loin is 88. By 2022, all labels will list the amount of iron in milligrams. But the best news is that venison is now easy to shop for and available all year round. 1. Dukkah lamb cutlets with quinoa salad Get full nutrition facts for 80% Lean Ground Beef, Ground Beef and plan your meals using our online calorie counter and nutrition facts finder. ***Iron amounts in enriched and prepared foods vary. The full nutrition content, RDA percentages and levels for Beef, cured, luncheon meat, jellied should be considered along with the iron content. Pork contains 1.3 milligrams of iron per 100 grams. It may not be specific to Beef,Iron & … Fitness Software | Copyright © 2005-2020 Bodyventures. Poultry can also be a good source of iron, especially if you choose dark meat instead of light meat. Around 40 per cent of meat's iron is in the form of bio-available haem iron. Eating a serving of venison provides you with more iron, with 20 percent of the DV, but less of the other minerals with 23 percent of the DV for phosphorus, 9 percent of the DV for potassium and 21 percent of the DV for zinc. Beef. Head to the diet generator and enter the number of calories you want. The iron in plant foods isn't as highly bioavailable as the iron in animal foods. Pork is slightly better in Magnesium, Potassium, Phosphorus, Choline while Beef beats pork in Copper and Manganese. Calories, carbs, fat, protein, fiber, cholesterol, and more for Beef heart (Variety meats and by-products, cooked, simmered). One half-cup of … Iron is found in the diet in two forms—heme iron, which is well absorbed, and nonheme iron, which is poorly absorbed. Though red meat is a great source of iron (one 4 oz serving of lean ground beef has 2.5 mg, or 14 percent of your daily value), you can actually get this mineral from a slew of delicious plant and animal sources that have a much smaller carbon footprint, and, in some cases, even more iron than beef. //-->. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Most people think of red meat when they think of iron, and with good reason. Seafood can also be high in iron, providing up to 40 percent of the DV. Meat, poultry and seafood are top food sources of iron. Each serving of beef provides 15 percent of the DV for iron, 26 percent of the DV for phosphorus, 11 percent of the DV for potassium and 29 percent of the DV for zinc. However, there is concern about the increasing meat consumption being a source of cardiovascular disease risk factors and other health problems. Within the fat content, a Beef Sausage contains 1.5 g of saturated fat, 0 g of trans fat, 0.14 g of polyunsaturated fat and 1.79 g of monounsaturated fat. Beef, variety meats and by-products, heart, raw : 4.31mg (31%RDA) 19. 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. A 3-ounce serving of pan-fried chicken liver contains 11 milligrams of iron, or 61 percent of the DV, and the same-sized serving of pan-fried beef liver contains 5.2 milligrams of iron, or 29 percent of the DV. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. It is also hard to beat liver when it comes to iron content. 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