lesnoian.blogg.se - A good source of iron 4

United States Department of Agriculture, Agricultural Research Service.īasic Report: 13497, Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled. United States Department of Agriculture, Agricultural Research Service.īasic Report: 17225, Lamb, ground, cooked, broiled. United States Department of Agriculture, Agricultural Research Service.īasic Report: 17345, Game meat, deer, loin, separable lean only, 1” steak, cooked, broiled. United States Department of Agriculture, Agricultural Research Service. United States Department of Agriculture, Agricultural Research Service.īeef, flank, steak, separable lean and fat, trimmed to 0” fat, choice, cooked, braised. Lamb, variety meats and by-products, liver, cooked, pan-fried. United States Department of Agriculture, Agricultural Research Service.īasic Report: 10107, Pork, fresh, variety meats and by-products, kidneys, cooked, braised. United States Department of Agriculture, Agricultural Research Service.īasic Report: 13324, Beef, variety meats and by-products, kidneys, cooked, simmered. National Institutes of Health.īasic Report: 17196, Lamb, variety meats and by-products, kidneys, cooked, braised.

Chicken or turkey: 1 mg of iron (6% DV) 28.

Roast duck meat without the skin: 3.78 mg of iron (21% DV) 27.

Atlantic sardines canned in oil: 2 mg iron (11% DV) 26.

Each of the following values is for a 3 oz serving. If you’re seeking out alternative heme sources of iron, here are some more you can add to your list. 22 You can fall back on a good roast pork belly or pork chops or make a fresh spicy Thai pork salad. 21 Some cuts like pork spare ribs have a little more – 1.57 mg of iron or 8.7% DV in a 3 oz serving. 20 For instance, a 3 oz serving of braised pork chop has 0.91 mg of iron (5% DV).

You should get between 0.5 mg and 1.5 mg of iron per 3 oz serving on average – that’s 3% to 8.3% DV.

Pork has a little less iron than beef or lamb but may still be worth exploring once in a while. A serving of pork spare ribs: 1.57 mg of iron (8.7% DV).A serving of pork chop: 0.91 mg of iron (5% DV).