Amount of Iron in Lamb

Welcome to the nutritional iron content in 100 different types of lamb, ranging from 41.89 mg to 2.05 mg per 100g. The basic type of lamb is Lamb, New Zealand, imported, heart, raw, where the amount of iron in 100g is 3.29 mg. 3.29 mg of iron per 100g, from Lamb, New Zealand, imported, heart, raw corresponds to 24% of the iron RDA. For a typical serving size of 4.000 oz (or 113.00 g) the amount of Iron is 3.72 mg. This corresponds to an RDA percentage of 27%.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top twenty lamb products high in iron

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

1. Lamb, variety meats and by-products, spleen, raw : 41.89mg (299%RDA)
2. Lamb, variety meats and by-products, spleen, cooked, braised : 38.67mg (276%RDA)
3. Lamb, New Zealand, imported, kidney, cooked, soaked and fried : 14.70mg (105%RDA)
4. Lamb, variety meats and by-products, kidneys, cooked, braised : 12.40mg (89%RDA)
5. Lamb, variety meats and by-products, liver, cooked, pan-fried : 10.20mg (73%RDA)
6. Lamb, variety meats and by-products, liver, cooked, braised : 8.28mg (59%RDA)
7. Lamb, variety meats and by-products, liver, raw : 7.37mg (53%RDA)
8. Lamb, New Zealand, imported, kidney, raw : 6.60mg (47%RDA)
9. Lamb, variety meats and by-products, lungs, raw : 6.40mg (46%RDA)
10. Lamb, variety meats and by-products, kidneys, raw : 6.38mg (46%RDA)
11. Lamb, variety meats and by-products, mechanically separated, raw : 5.90mg (42%RDA)
12. Lamb, variety meats and by-products, heart, cooked, braised : 5.52mg (39%RDA)
13. Lamb, New Zealand, imported, liver, cooked, soaked and fried : 5.40mg (39%RDA)
14. Lamb, New Zealand, imported, heart, cooked, soaked and simmered : 4.94mg (35%RDA)
15. Lamb, New Zealand, imported, liver, raw : 4.60mg (33%RDA)
16. Lamb, variety meats and by-products, heart, raw : 4.60mg (33%RDA)
17. Lamb, variety meats and by-products, lungs, cooked, braised : 4.57mg (33%RDA)
18. Lamb, New Zealand, imported, heart, raw : 3.29mg (24%RDA)
19. Lamb, domestic, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised : 2.80mg (20%RDA)
20. Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised : 2.71mg (19%RDA)

Following on from the twenty top lamb items or products containing iron we have a more comprehensive break down of Lamb, New Zealand, imported, heart, raw, and the highest item containing iron which is Lamb, variety meats and by-products, spleen, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 100 types of lamb.

At the bottom of the page is the full list for the 100 different types of lamb based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in lamb.

Lamb, New Zealand, imported, heart, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Lamb, New Zealand, imported, heart, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Lamb, Veal, and Game Products.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 105.00 kcal (5% RDA), the amount of Protein is 18.09 g (32% RDA), the amount of Total Fat is 3.68 g (6% RDA) and the amount of Carbohydrate is 0.00 g. The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in lamb.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Lamb, New Zealand, imported, heart, raw has a nutritional value score of 16.00 out of 100.Comparing the iron content and the nutritional density in 100g for Lamb, New Zealand, imported, heart, raw; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Amount of iron per 100 Calories

100 calories of lamb, New Zealand, imported, heart, raw is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 4.000 oz (or 113.00 g)

For the food Lamb, New Zealand, imported, heart, raw the typical serving size is 4.000 oz (or 113.00 g) which contains 3.72 mg of Iron. The iron percentage of the recommended daily value for this serving is 27 %.

To give 100% of the RDA, 3.7 servings of the typical serving size 4.000 oz (or 113.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 118.65 kcal, the Protein content is 20.44 g, the Total Fat content is 4.16 g and the Carbohydrate content is 0 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Lamb, New Zealand, imported, heart, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 4.000 oz or 113.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 81.8 (kcal).The total calories from carbohydrate is 0.0 (kcal).

Milligrams of iron in lamb (per 100g)

This list of 100 types of lamb, is brought to you by www.dietandfitnesstoday.com and ranges from Lamb, variety meats and by-products, spleen, raw through to Lamb, New Zealand, imported, loin, boneless, separable lean only, cooked, fast roasted where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in lamb.

The list below gives the total iron content in the 100 items from the general description 'lamb' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 50 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

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

The corresponding Calories for lamb ranked by the amount of iron per 100g is shown below in the lamb calories chart.

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 13. The highest amount of iron from the 13 frozen items is in Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, cooked where the iron content is 2.35 mg per 100g. The total food items which are raw is 15 items. The highest amount of iron from the 15 raw items is in Lamb, variety meats and by-products, spleen, raw where the content is 41.89 mg per 100g. The number of food items which are cooked are 84 items. The highest amount of iron from the 84 cooked items is in Lamb, variety meats and by-products, spleen, cooked, braised where the amount is 38.67 mg per 100g. Comparing raw and cooked lamb shows that cooking can change the levels of iron by 3.22 mg in a 100g serving.

Average Content for lamb

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of lamb, based on the list below of 100 different items under the general description of lamb, is 3.78 mg of iron. This average value corresponds to 27 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 221.41 kcal, the average amount of Protein is 26.42 g, the average amount of Total Fat is 12.22 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised which in 100g contains 2.34 mg of Iron. This corresponds to 17 % of the recommended daily allowance. For this serving the amount of Energy is 285.00 kcal, the amount of Protein is 34.06 g, the amount of Total Fat is 15.50 g and the amount of Carbohydrate is 0.00 g.

Highest iron Content per 100g

Using the list below for the 100 different lamb nutrition entries in our database, the highest amount of iron is found in Lamb, variety meats and by-products, spleen, raw which contains 41.89 mg of iron per 100g. The associated percentage of RDA is 299 %. For this 100g serving the Energy content is 101.00 kcal, the Protein content is 17.20 g, the Total Fat content is 3.10 g, the Carbohydrate content is 0.00 g.

The lowest amount of iron in 100g is in Lamb, New Zealand, imported, loin, boneless, separable lean only, cooked, fast roasted which contains 2.05 mg. This gives as percentage of the recommended daily allowance 15 % of the RDA. For this 100g serving the amount of Energy is 156.00 kcal, the amount of Protein is 28.99 g, the amount of Total Fat is 4.49 g, the amount of Carbohydrate is 0.00 g.

The difference between the highest and lowest values gives a iron range of 39.84 mg per 100g. The range for the other nutrients are as follows; 55 kcal for Energy, 11.79 g for Protein, 1.39 g for Total 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 Lamb, New Zealand, imported, heart, raw contains 3.29 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 Lamb, variety meats and by-products, spleen, cooked, braised which contains 32.87 mg in 3.000 oz (or 85.00 g). The percentage of the recommended daily value for this serving is 235 %. For this serving the Energy content is 132.6 kcal, the Protein content is 22.49 g, the Total Fat content is 4.05 g and the Carbohydrate content is 0 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 high content of iron in foods.

Lamb List, iron Content per 100g 1. Lamb, variety meats and by-products, spleen, raw - Iron   Nutritional Value : 18.00 / 100     food group - Lamb, Veal, and Game Products   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   41.89 mg (299%) 101.00 kcal (5%) 0.00 g (0%) 3.10 g (5%) 17.20 g (31%)   Typical Serving size of 1.000 oz (or 28.35g):    11.88 mg (85%) 28.63 kcal (1%) 0 g (0%) 0.88 g (1%) 4.88 g (9%)   Other serving sizes 4.000 oz (or 113.00g):   47.34 mg (338%) 114.13 kcal (6%) 0 g (0%) 3.5 g (5%) 19.44 g (35%) 2. Lamb, variety meats and by-products, spleen, cooked, braised - Iron   Nutritional Value : 17.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   38.67 mg (276%) 156.00 kcal (8%) 0.00 g (0%) 4.77 g (7%) 26.46 g (47%)   Typical Serving size of 3.000 oz (or 85.00g):    32.87 mg (235%) 132.6 kcal (7%) 0 g (0%) 4.05 g (6%) 22.49 g (40%)   Other serving sizes 1.000 unit and cooked (yield from 1 lb raw meat) (or 295.00g):   114.08 mg (815%) 460.2 kcal (23%) 0 g (0%) 14.07 g (22%) 78.06 g (139%) 3. Lamb, New Zealand, imported, kidney, cooked, soaked and fried - Iron   Nutritional Value : 18.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   14.70 mg (105%) 112.00 kcal (6%) 0.18 g (0%) 3.56 g (5%) 19.78 g (35%)   Typical Serving size of 3.000 oz (or 85.00g):    12.5 mg (89%) 95.2 kcal (5%) 0.15 g (0%) 3.03 g (5%) 16.81 g (30%) 4. Lamb, variety meats and by-products, kidneys, cooked, braised - Iron   Nutritional Value : 17.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   12.40 mg (89%) 137.00 kcal (7%) 0.99 g (1%) 3.62 g (6%) 23.65 g (42%)   Typical Serving size of 3.000 oz (or 85.00g):    10.54 mg (75%) 116.45 kcal (6%) 0.84 g (1%) 3.08 g (5%) 20.1 g (36%)   Other serving sizes 1.000 unit and cooked (yield from 1 lb raw meat) (or 255.00g):   31.62 mg (226%) 349.35 kcal (17%) 2.52 g (2%) 9.23 g (14%) 60.31 g (108%) 5. Lamb, variety meats and by-products, liver, cooked, pan-fried - Iron   Nutritional Value : 17.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   10.20 mg (73%) 238.00 kcal (12%) 3.78 g (3%) 12.65 g (19%) 25.53 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    8.67 mg (62%) 202.3 kcal (10%) 3.21 g (2%) 10.75 g (17%) 21.7 g (39%)   Other serving sizes 1.000 unit and cooked (yield from 1 lb raw meat) (or 322.00g):   32.84 mg (235%) 766.36 kcal (38%) 12.17 g (9%) 40.73 g (63%) 82.21 g (147%) 6. Lamb, variety meats and by-products, liver, cooked, braised - Iron   Nutritional Value : 17.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.28 mg (59%) 220.00 kcal (11%) 2.53 g (2%) 8.81 g (14%) 30.57 g (55%)   Typical Serving size of 3.000 oz (or 85.00g):    7.04 mg (50%) 187 kcal (9%) 2.15 g (2%) 7.49 g (12%) 25.98 g (46%)   Other serving sizes 1.000 unit and cooked (yield from 1 lb raw meat) (or 336.00g):   27.82 mg (199%) 739.2 kcal (37%) 8.5 g (7%) 29.6 g (46%) 102.72 g (183%) 7. Lamb, variety meats and by-products, liver, raw - Iron   Nutritional Value : 19.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   7.37 mg (53%) 139.00 kcal (7%) 1.78 g (1%) 5.02 g (8%) 20.38 g (36%)   Typical Serving size of 1.000 oz (or 28.35g):    2.09 mg (15%) 39.41 kcal (2%) 0.5 g (0%) 1.42 g (2%) 5.78 g (10%)   Other serving sizes 4.000 oz (or 113.00g):   8.33 mg (60%) 157.07 kcal (8%) 2.01 g (2%) 5.67 g (9%) 23.03 g (41%) 8. Lamb, New Zealand, imported, kidney, raw - Iron   Nutritional Value : 17.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.60 mg (47%) 84.00 kcal (4%) 0.03 g (0%) 2.54 g (4%) 15.21 g (27%)   Typical Serving size of 4.000 oz (or 113.00g):    7.46 mg (53%) 94.92 kcal (5%) 0.03 g (0%) 2.87 g (4%) 17.19 g (31%) 9. Lamb, variety meats and by-products, lungs, raw - Iron   Nutritional Value : 18.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.40 mg (46%) 95.00 kcal (5%) 0.00 g (0%) 2.60 g (4%) 16.70 g (30%)   Typical Serving size of 1.000 oz (or 28.35g):    1.81 mg (13%) 26.93 kcal (1%) 0 g (0%) 0.74 g (1%) 4.73 g (8%)   Other serving sizes 4.000 oz (or 113.00g):   7.23 mg (52%) 107.35 kcal (5%) 0 g (0%) 2.94 g (5%) 18.87 g (34%) 10. Lamb, variety meats and by-products, kidneys, raw - Iron   Nutritional Value : 17.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   6.38 mg (46%) 97.00 kcal (5%) 0.82 g (1%) 2.95 g (5%) 15.74 g (28%)   Typical Serving size of 1.000 oz (or 28.35g):    1.81 mg (13%) 27.5 kcal (1%) 0.23 g (0%) 0.84 g (1%) 4.46 g (8%)   Other serving sizes 4.000 oz (or 113.00g):   7.21 mg (52%) 109.61 kcal (5%) 0.93 g (1%) 3.33 g (5%) 17.79 g (32%) 11. Lamb, variety meats and by-products, mechanically separated, raw - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.90 mg (42%) 276.00 kcal (14%) 0.00 g (0%) 23.54 g (36%) 14.97 g (27%)   Typical Serving size of 1.000 oz (or 28.35g):    1.67 mg (12%) 78.25 kcal (4%) 0 g (0%) 6.67 g (10%) 4.24 g (8%)   Other serving sizes 8.000 oz (or 227.00g):   13.39 mg (96%) 626.52 kcal (31%) 0 g (0%) 53.44 g (82%) 33.98 g (61%) 12. Lamb, variety meats and by-products, heart, cooked, braised - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.52 mg (39%) 185.00 kcal (9%) 1.93 g (1%) 7.91 g (12%) 24.97 g (45%)   Typical Serving size of 3.000 oz (or 85.00g):    4.69 mg (34%) 157.25 kcal (8%) 1.64 g (1%) 6.72 g (10%) 21.22 g (38%)   Other serving sizes 1.000 unit and cooked (yield from 1 lb raw meat) (or 191.00g):   10.54 mg (75%) 353.35 kcal (18%) 3.69 g (3%) 15.11 g (23%) 47.69 g (85%) 13. Lamb, New Zealand, imported, liver, cooked, soaked and fried - Iron   Nutritional Value : 18.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.40 mg (39%) 168.00 kcal (8%) 1.48 g (1%) 6.56 g (10%) 25.80 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    4.59 mg (33%) 142.8 kcal (7%) 1.26 g (1%) 5.58 g (9%) 21.93 g (39%) 14. Lamb, New Zealand, imported, heart, cooked, soaked and simmered - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.94 mg (35%) 161.00 kcal (8%) 0.00 g (0%) 6.21 g (10%) 26.26 g (47%)   Typical Serving size of 3.000 oz (or 85.00g):    4.2 mg (30%) 136.85 kcal (7%) 0 g (0%) 5.28 g (8%) 22.32 g (40%) 15. Lamb, New Zealand, imported, liver, raw - Iron   Nutritional Value : 18.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.60 mg (33%) 136.00 kcal (7%) 2.22 g (2%) 4.92 g (8%) 20.70 g (37%)   Typical Serving size of 4.000 oz (or 113.00g):    5.2 mg (37%) 153.68 kcal (8%) 2.51 g (2%) 5.56 g (9%) 23.39 g (42%) 16. Lamb, variety meats and by-products, heart, raw - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.60 mg (33%) 122.00 kcal (6%) 0.21 g (0%) 5.68 g (9%) 16.47 g (29%)   Typical Serving size of 1.000 oz (or 28.35g):    1.3 mg (9%) 34.59 kcal (2%) 0.06 g (0%) 1.61 g (2%) 4.67 g (8%)   Other serving sizes 4.000 oz (or 113.00g):   5.2 mg (37%) 137.86 kcal (7%) 0.24 g (0%) 6.42 g (10%) 18.61 g (33%) 17. Lamb, variety meats and by-products, lungs, cooked, braised - Iron   Nutritional Value : 17.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.57 mg (33%) 113.00 kcal (6%) 0.00 g (0%) 3.10 g (5%) 19.88 g (36%)   Typical Serving size of 3.000 oz (or 85.00g):    3.88 mg (28%) 96.05 kcal (5%) 0 g (0%) 2.64 g (4%) 16.9 g (30%)   Other serving sizes 1.000 unit and cooked (yield from 1 lb raw meat) (or 381.00g):   17.41 mg (124%) 430.53 kcal (22%) 0 g (0%) 11.81 g (18%) 75.74 g (135%) 18. Lamb, New Zealand, imported, heart, raw - Iron   Nutritional Value : 16.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.29 mg (24%) 105.00 kcal (5%) 0.00 g (0%) 3.68 g (6%) 18.09 g (32%)   Typical Serving size of 4.000 oz (or 113.00g):    3.72 mg (27%) 118.65 kcal (6%) 0 g (0%) 4.16 g (6%) 20.44 g (37%) 19. Lamb, domestic, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.80 mg (20%) 223.00 kcal (11%) 0.00 g (0%) 8.80 g (14%) 33.69 g (60%)   Typical Serving size of 3.000 oz (or 85.00g):    2.38 mg (17%) 189.55 kcal (9%) 0 g (0%) 7.48 g (12%) 28.64 g (51%)   Other serving sizes 1.000 unit and cooked (yield from 1 lb raw meat) (or 272.00g):   7.62 mg (54%) 606.56 kcal (30%) 0 g (0%) 23.94 g (37%) 91.64 g (164%) 20. Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.71 mg (19%) 238.00 kcal (12%) 0.00 g (0%) 10.23 g (16%) 34.17 g (61%)   Typical Serving size of 3.000 oz (or 85.00g):    2.3 mg (16%) 202.3 kcal (10%) 0 g (0%) 8.7 g (13%) 29.04 g (52%) 21. Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.70 mg (19%) 279.00 kcal (14%) 0.00 g (0%) 14.08 g (22%) 35.54 g (63%)   Typical Serving size of 3.000 oz (or 85.00g):    2.3 mg (16%) 237.15 kcal (12%) 0 g (0%) 11.97 g (18%) 30.21 g (54%)   Other serving sizes 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 160 g) (or 55.00g):   1.49 mg (11%) 153.45 kcal (8%) 0 g (0%) 7.74 g (12%) 19.55 g (35%) 22. Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.67 mg (19%) 283.00 kcal (14%) 0.00 g (0%) 15.89 g (24%) 32.81 g (59%)   Typical Serving size of 3.000 oz (or 85.00g):    2.27 mg (16%) 240.55 kcal (12%) 0 g (0%) 13.51 g (21%) 27.89 g (50%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 174.00g):   4.65 mg (33%) 492.42 kcal (25%) 0 g (0%) 27.65 g (43%) 57.09 g (102%) 23. Lamb, variety meats and by-products, tongue, raw - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.65 mg (19%) 222.00 kcal (11%) 0.00 g (0%) 17.17 g (26%) 15.70 g (28%)   Typical Serving size of 1.000 oz (or 28.35g):    0.75 mg (5%) 62.94 kcal (3%) 0 g (0%) 4.87 g (7%) 4.45 g (8%)   Other serving sizes 4.000 oz (or 113.00g):   2.99 mg (21%) 250.86 kcal (13%) 0 g (0%) 19.4 g (30%) 17.74 g (32%) 24. Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.63 mg (19%) 244.00 kcal (12%) 0.00 g (0%) 14.64 g (23%) 28.01 g (50%)   Typical Serving size of 3.000 oz (or 85.00g):    2.24 mg (16%) 207.4 kcal (10%) 0 g (0%) 12.44 g (19%) 23.81 g (43%)   Other serving sizes 1.000 roast (or 447.00g):   11.76 mg (84%) 1090.68 kcal (55%) 0 g (0%) 65.44 g (101%) 125.2 g (224%) 25. Lamb, variety meats and by-products, tongue, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.63 mg (19%) 275.00 kcal (14%) 0.00 g (0%) 20.28 g (31%) 21.57 g (39%)   Typical Serving size of 3.000 oz (or 85.00g):    2.24 mg (16%) 233.75 kcal (12%) 0 g (0%) 17.24 g (27%) 18.33 g (33%)   Other serving sizes 1.000 unit and cooked (yield from 1 lb raw meat) (or 255.00g):   6.71 mg (48%) 701.25 kcal (35%) 0 g (0%) 51.71 g (80%) 55 g (98%) 26. Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.60 mg (19%) 288.00 kcal (14%) 0.00 g (0%) 16.64 g (26%) 32.35 g (58%)   Typical Serving size of 3.000 oz (or 85.00g):    2.21 mg (16%) 244.8 kcal (12%) 0 g (0%) 14.14 g (22%) 27.5 g (49%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 168.00g):   4.37 mg (31%) 483.84 kcal (24%) 0 g (0%) 27.96 g (43%) 54.35 g (97%) 27. Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.55 mg (18%) 215.00 kcal (11%) 0.00 g (0%) 9.59 g (15%) 32.08 g (57%)   Typical Serving size of 3.000 oz (or 85.00g):    2.17 mg (16%) 182.75 kcal (9%) 0 g (0%) 8.15 g (13%) 27.27 g (49%)   Other serving sizes 1.000 leg trotter off (or 1808.00g):   46.1 mg (329%) 3887.2 kcal (194%) 0 g (0%) 173.39 g (267%) 580.01 g (1036%) 28. Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.52 mg (18%) 184.00 kcal (9%) 0.00 g (0%) 6.71 g (10%) 30.97 g (55%)   Typical Serving size of 3.000 oz (or 85.00g):    2.14 mg (15%) 156.4 kcal (8%) 0 g (0%) 5.7 g (9%) 26.32 g (47%)   Other serving sizes 1.000 roast (or 121.00g):   3.05 mg (22%) 222.64 kcal (11%) 0 g (0%) 8.12 g (12%) 37.47 g (67%) 29. Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.52 mg (18%) 187.00 kcal (9%) 0.00 g (0%) 7.02 g (11%) 30.87 g (55%)   Typical Serving size of 3.000 oz (or 85.00g):    2.14 mg (15%) 158.95 kcal (8%) 0 g (0%) 5.97 g (9%) 26.24 g (47%)   Other serving sizes 1.000 roast (or 121.00g):   3.05 mg (22%) 226.27 kcal (11%) 0 g (0%) 8.49 g (13%) 37.35 g (67%) 30. Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.48 mg (18%) 188.00 kcal (9%) 0.00 g (0%) 7.80 g (12%) 27.63 g (49%)   Typical Serving size of 3.000 oz (or 85.00g):    2.11 mg (15%) 159.8 kcal (8%) 0 g (0%) 6.63 g (10%) 23.49 g (42%) 31. Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.48 mg (18%) 183.00 kcal (9%) 0.00 g (0%) 7.68 g (12%) 26.75 g (48%)   Typical Serving size of 3.000 oz (or 85.00g):    2.11 mg (15%) 155.55 kcal (8%) 0 g (0%) 6.53 g (10%) 22.74 g (41%) 32. Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.47 mg (18%) 291.00 kcal (15%) 0.00 g (0%) 20.77 g (32%) 25.96 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    2.1 mg (15%) 247.35 kcal (12%) 0 g (0%) 17.65 g (27%) 22.07 g (39%)   Other serving sizes 1.000 roast (or 447.00g):   11.04 mg (79%) 1300.77 kcal (65%) 0 g (0%) 92.84 g (143%) 116.04 g (207%) 33. Lamb, Australian, imported, fresh, rib chop, frenched, denuded, bone-in, separable lean only, trimmed to 0" fat, cooked, grilled - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.46 mg (18%) 236.00 kcal (12%) 0.00 g (0%) 11.50 g (18%) 33.17 g (59%)   Typical Serving size of 3.000 oz (or 85.00g):    2.09 mg (15%) 200.6 kcal (10%) 0 g (0%) 9.78 g (15%) 28.19 g (50%)   Other serving sizes 1.000 chop (or 43.00g):   1.06 mg (8%) 101.48 kcal (5%) 0 g (0%) 4.95 g (8%) 14.26 g (25%) 34. Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.44 mg (17%) 202.00 kcal (10%) 0.00 g (0%) 9.76 g (15%) 26.59 g (47%)   Typical Serving size of 3.000 oz (or 85.00g):    2.07 mg (15%) 171.7 kcal (9%) 0 g (0%) 8.3 g (13%) 22.6 g (40%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 193.00g):   4.71 mg (34%) 389.86 kcal (19%) 0 g (0%) 18.84 g (29%) 51.32 g (92%) 35. Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.43 mg (17%) 337.00 kcal (17%) 0.00 g (0%) 22.65 g (35%) 31.10 g (56%)   Typical Serving size of 3.000 oz (or 85.00g):    2.07 mg (15%) 286.45 kcal (14%) 0 g (0%) 19.25 g (30%) 26.44 g (47%)   Other serving sizes 1.000 steak, excluding refuse (yield from 1 raw steak, with refuse and weighing 102 g) (or 45.00g):   1.09 mg (8%) 151.65 kcal (8%) 0 g (0%) 10.19 g (16%) 14 g (25%) 36. Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.42 mg (17%) 311.00 kcal (16%) 0.00 g (0%) 20.38 g (31%) 29.70 g (53%)   Typical Serving size of 3.000 oz (or 85.00g):    2.06 mg (15%) 264.35 kcal (13%) 0 g (0%) 17.32 g (27%) 25.25 g (45%) 37. Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.41 mg (17%) 226.00 kcal (11%) 0.08 g (0%) 11.64 g (18%) 30.15 g (54%)   Typical Serving size of 3.000 oz (or 85.00g):    2.05 mg (15%) 192.1 kcal (10%) 0.07 g (0%) 9.89 g (15%) 25.63 g (46%)   Other serving sizes 1.000 leg trotter off (or 1808.00g):   43.57 mg (311%) 4086.08 kcal (204%) 1.45 g (1%) 210.45 g (324%) 545.11 g (973%) 38. Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.40 mg (17%) 344.00 kcal (17%) 0.00 g (0%) 24.55 g (38%) 28.68 g (51%)   Typical Serving size of 3.000 oz (or 85.00g):    2.04 mg (15%) 292.4 kcal (15%) 0 g (0%) 20.87 g (32%) 24.38 g (44%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 218.00g):   5.23 mg (37%) 749.92 kcal (37%) 0 g (0%) 53.52 g (82%) 62.52 g (112%) 39. Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.39 mg (17%) 338.00 kcal (17%) 0.00 g (0%) 23.57 g (36%) 29.46 g (53%)   Typical Serving size of 3.000 oz (or 85.00g):    2.03 mg (15%) 287.3 kcal (14%) 0 g (0%) 20.03 g (31%) 25.04 g (45%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 213.00g):   5.09 mg (36%) 719.94 kcal (36%) 0 g (0%) 50.2 g (77%) 62.75 g (112%) 40. Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.39 mg (17%) 346.00 kcal (17%) 0.00 g (0%) 24.00 g (37%) 30.39 g (54%)   Typical Serving size of 3.000 oz (or 85.00g):    2.03 mg (15%) 294.1 kcal (15%) 0 g (0%) 20.4 g (31%) 25.83 g (46%)   Other serving sizes 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 160 g) (or 70.00g):   1.67 mg (12%) 242.2 kcal (12%) 0 g (0%) 16.8 g (26%) 21.27 g (38%) 41. Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.38 mg (17%) 215.00 kcal (11%) 0.00 g (0%) 11.78 g (18%) 25.54 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    2.02 mg (14%) 182.75 kcal (9%) 0 g (0%) 10.01 g (15%) 21.71 g (39%) 42. Lamb, domestic, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.38 mg (17%) 339.00 kcal (17%) 0.00 g (0%) 23.88 g (37%) 28.92 g (52%)   Typical Serving size of 3.000 oz (or 85.00g):    2.02 mg (14%) 288.15 kcal (14%) 0 g (0%) 20.3 g (31%) 24.58 g (44%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 207.00g):   4.93 mg (35%) 701.73 kcal (35%) 0 g (0%) 49.43 g (76%) 59.86 g (107%) 43. Lamb, Australian, imported, fresh, rib chop, frenched, denuded, bone-in, separable lean and fat, trimmed to 0" fat, cooked, grilled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.37 mg (17%) 276.00 kcal (14%) 0.00 g (0%) 16.96 g (26%) 30.90 g (55%)   Typical Serving size of 3.000 oz (or 85.00g):    2.01 mg (14%) 234.6 kcal (12%) 0 g (0%) 14.42 g (22%) 26.27 g (47%)   Other serving sizes 1.000 chop (or 43.00g):   1.02 mg (7%) 118.68 kcal (6%) 0 g (0%) 7.29 g (11%) 13.29 g (24%) 44. Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, grilled - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.36 mg (17%) 234.00 kcal (12%) 0.00 g (0%) 11.68 g (18%) 32.16 g (57%)   Typical Serving size of 3.000 oz (or 85.00g):    2.01 mg (14%) 198.9 kcal (10%) 0 g (0%) 9.93 g (15%) 27.34 g (49%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 241.00g):   5.69 mg (41%) 563.94 kcal (28%) 0 g (0%) 28.15 g (43%) 77.51 g (138%)   Other serving sizes 1.000 chop (or 54.00g):   1.27 mg (9%) 126.36 kcal (6%) 0 g (0%) 6.31 g (10%) 17.37 g (31%) 45. Lamb, domestic, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.35 mg (17%) 345.00 kcal (17%) 0.00 g (0%) 24.73 g (38%) 28.51 g (51%)   Typical Serving size of 3.000 oz (or 85.00g):    2 mg (14%) 293.25 kcal (15%) 0 g (0%) 21.02 g (32%) 24.23 g (43%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 209.00g):   4.91 mg (35%) 721.05 kcal (36%) 0 g (0%) 51.69 g (80%) 59.59 g (106%) 46. Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, cooked - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.35 mg (17%) 206.00 kcal (10%) 0.00 g (0%) 8.86 g (14%) 29.59 g (53%)   Typical Serving size of 3.000 oz (or 85.00g):    2 mg (14%) 175.1 kcal (9%) 0 g (0%) 7.53 g (12%) 25.15 g (45%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 164.00g):   3.85 mg (28%) 337.84 kcal (17%) 0 g (0%) 14.53 g (22%) 48.53 g (87%) 47. Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.34 mg (17%) 235.00 kcal (12%) 0.00 g (0%) 13.83 g (21%) 25.75 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    1.99 mg (14%) 199.75 kcal (10%) 0 g (0%) 11.76 g (18%) 21.89 g (39%) 48. Lamb, domestic, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.34 mg (17%) 186.00 kcal (9%) 0.00 g (0%) 7.33 g (11%) 28.08 g (50%)   Typical Serving size of 3.000 oz (or 85.00g):    1.99 mg (14%) 158.1 kcal (8%) 0 g (0%) 6.23 g (10%) 23.87 g (43%)   Other serving sizes 1.000 unit and cooked (yield from 1 lb raw meat) (or 327.00g):   7.65 mg (55%) 608.22 kcal (30%) 0 g (0%) 23.97 g (37%) 91.82 g (164%) 49. Lamb, New Zealand, imported, frozen, loin, separable lean only, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.34 mg (17%) 199.00 kcal (10%) 0.00 g (0%) 8.24 g (13%) 29.31 g (52%)   Typical Serving size of 3.000 oz (or 85.00g):    1.99 mg (14%) 169.15 kcal (8%) 0 g (0%) 7 g (11%) 24.91 g (44%)   Other serving sizes 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 85 g) (or 30.00g):   0.7 mg (5%) 59.7 kcal (3%) 0 g (0%) 2.47 g (4%) 8.79 g (16%) 50. Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.34 mg (17%) 285.00 kcal (14%) 0.00 g (0%) 15.50 g (24%) 34.06 g (61%)   Typical Serving size of 3.000 oz (or 85.00g):    1.99 mg (14%) 242.25 kcal (12%) 0 g (0%) 13.18 g (20%) 28.95 g (52%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 157.00g):   3.67 mg (26%) 447.45 kcal (22%) 0 g (0%) 24.34 g (37%) 53.47 g (95%) 51. Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.31 mg (17%) 200.00 kcal (10%) 0.00 g (0%) 9.02 g (14%) 27.71 g (49%)   Typical Serving size of 3.000 oz (or 85.00g):    1.96 mg (14%) 170 kcal (9%) 0 g (0%) 7.67 g (12%) 23.55 g (42%)   Other serving sizes 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 160 g) (or 74.00g):   1.71 mg (12%) 148 kcal (7%) 0 g (0%) 6.67 g (10%) 20.51 g (37%) 52. Lamb, variety meats and by-products, pancreas, raw - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.30 mg (16%) 152.00 kcal (8%) 0.00 g (0%) 9.82 g (15%) 14.84 g (27%)   Typical Serving size of 1.000 oz (or 28.35g):    0.65 mg (5%) 43.09 kcal (2%) 0 g (0%) 2.78 g (4%) 4.21 g (8%)   Other serving sizes 4.000 oz (or 113.00g):   2.6 mg (19%) 171.76 kcal (9%) 0 g (0%) 11.1 g (17%) 16.77 g (30%) 53. Lamb, New Zealand, imported, neck chops, separable lean only, cooked, braised - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.28 mg (16%) 264.00 kcal (13%) 0.00 g (0%) 15.36 g (24%) 31.40 g (56%)   Typical Serving size of 3.000 oz (or 85.00g):    1.94 mg (14%) 224.4 kcal (11%) 0 g (0%) 13.06 g (20%) 26.69 g (48%) 54. Lamb, domestic, foreshank, separable lean only, trimmed to 1/4" fat, choice, cooked, braised - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.27 mg (16%) 187.00 kcal (9%) 0.00 g (0%) 6.02 g (9%) 31.01 g (55%)   Typical Serving size of 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 128.00g):    2.91 mg (21%) 239.36 kcal (12%) 0 g (0%) 7.71 g (12%) 39.69 g (71%)   Other serving sizes 3.000 oz (or 85.00g):   1.93 mg (14%) 158.95 kcal (8%) 0 g (0%) 5.12 g (8%) 26.36 g (47%) 55. Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, raw - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.27 mg (16%) 136.00 kcal (7%) 0.00 g (0%) 4.73 g (7%) 23.42 g (42%)   Typical Serving size of 4.000 oz (or 114.00g):    2.59 mg (19%) 155.04 kcal (8%) 0 g (0%) 5.39 g (8%) 26.7 g (48%)   Other serving sizes 1.000 roast (or 146.00g):   3.31 mg (24%) 198.56 kcal (10%) 0 g (0%) 6.91 g (11%) 34.19 g (61%) 56. Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, raw - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.25 mg (16%) 131.00 kcal (7%) 0.00 g (0%) 4.33 g (7%) 23.11 g (41%)   Typical Serving size of 4.000 oz (or 114.00g):    2.57 mg (18%) 149.34 kcal (7%) 0 g (0%) 4.94 g (8%) 26.35 g (47%)   Other serving sizes 1.000 leg trotter off (or 2674.00g):   60.17 mg (430%) 3502.94 kcal (175%) 0 g (0%) 115.78 g (178%) 617.96 g (1104%) 57. Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, raw - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.25 mg (16%) 143.00 kcal (7%) 0.00 g (0%) 5.52 g (8%) 23.23 g (41%)   Typical Serving size of 4.000 oz (or 114.00g):    2.57 mg (18%) 163.02 kcal (8%) 0 g (0%) 6.29 g (10%) 26.48 g (47%)   Other serving sizes 1.000 roast (or 146.00g):   3.29 mg (24%) 208.78 kcal (10%) 0 g (0%) 8.06 g (12%) 33.92 g (61%) 58. Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, grilled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.24 mg (16%) 305.00 kcal (15%) 0.00 g (0%) 21.20 g (33%) 28.48 g (51%)   Typical Serving size of 3.000 oz (or 85.00g):    1.9 mg (14%) 259.25 kcal (13%) 0 g (0%) 18.02 g (28%) 24.21 g (43%)   Other serving sizes 1.000 chop (or 54.00g):   1.21 mg (9%) 164.7 kcal (8%) 0 g (0%) 11.45 g (18%) 15.38 g (27%) 59. Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.24 mg (16%) 215.00 kcal (11%) 0.00 g (0%) 10.65 g (16%) 27.75 g (50%)   Typical Serving size of 3.000 oz (or 85.00g):    1.9 mg (14%) 182.75 kcal (9%) 0 g (0%) 9.05 g (14%) 23.59 g (42%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 259.00g):   5.8 mg (41%) 556.85 kcal (28%) 0 g (0%) 27.58 g (42%) 71.87 g (128%) 60. Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.24 mg (16%) 209.00 kcal (10%) 0.00 g (0%) 8.40 g (13%) 33.31 g (59%)   Typical Serving size of 1.000 serving (or 85.00g):    1.9 mg (14%) 177.65 kcal (9%) 0 g (0%) 7.14 g (11%) 28.31 g (51%) 61. Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean only, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.24 mg (16%) 181.00 kcal (9%) 0.00 g (0%) 7.01 g (11%) 27.68 g (49%)   Typical Serving size of 3.000 oz (or 85.00g):    1.9 mg (14%) 153.85 kcal (8%) 0 g (0%) 5.96 g (9%) 23.53 g (42%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 218.00g):   4.88 mg (35%) 394.58 kcal (20%) 0 g (0%) 15.28 g (24%) 60.34 g (108%) 62. Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.23 mg (16%) 192.00 kcal (10%) 0.00 g (0%) 9.26 g (14%) 25.46 g (45%)   Typical Serving size of 3.000 oz (or 85.00g):    1.9 mg (14%) 163.2 kcal (8%) 0 g (0%) 7.87 g (12%) 21.64 g (39%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 224.00g):   5 mg (36%) 430.08 kcal (22%) 0 g (0%) 20.74 g (32%) 57.03 g (102%) 63. Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.21 mg (16%) 235.00 kcal (12%) 0.00 g (0%) 12.95 g (20%) 27.74 g (50%)   Typical Serving size of 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 147.00g):    3.25 mg (23%) 345.45 kcal (17%) 0 g (0%) 19.04 g (29%) 40.78 g (73%)   Other serving sizes 3.000 oz (or 85.00g):   1.88 mg (13%) 199.75 kcal (10%) 0 g (0%) 11.01 g (17%) 23.58 g (42%) 64. Lamb, domestic, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.20 mg (16%) 204.00 kcal (10%) 0.00 g (0%) 9.17 g (14%) 28.35 g (51%)   Typical Serving size of 3.000 oz (or 85.00g):    1.87 mg (13%) 173.4 kcal (9%) 0 g (0%) 7.79 g (12%) 24.1 g (43%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 201.00g):   4.42 mg (32%) 410.04 kcal (21%) 0 g (0%) 18.43 g (28%) 56.98 g (102%) 65. Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.19 mg (16%) 210.00 kcal (11%) 0.00 g (0%) 10.50 g (16%) 27.12 g (48%)   Typical Serving size of 3.000 oz (or 85.00g):    1.86 mg (13%) 178.5 kcal (9%) 0 g (0%) 8.93 g (14%) 23.05 g (41%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 202.00g):   4.42 mg (32%) 424.2 kcal (21%) 0 g (0%) 21.21 g (33%) 54.78 g (98%) 66. Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.18 mg (16%) 192.00 kcal (10%) 0.00 g (0%) 8.75 g (13%) 26.53 g (47%)   Typical Serving size of 3.000 oz (or 85.00g):    1.85 mg (13%) 163.2 kcal (8%) 0 g (0%) 7.44 g (11%) 22.55 g (40%) 67. Lamb, domestic, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.17 mg (16%) 290.00 kcal (15%) 0.00 g (0%) 21.12 g (32%) 23.27 g (42%)   Typical Serving size of 3.000 oz (or 85.00g):    1.84 mg (13%) 246.5 kcal (12%) 0 g (0%) 17.95 g (28%) 19.78 g (35%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 265.00g):   5.75 mg (41%) 768.5 kcal (38%) 0 g (0%) 55.97 g (86%) 61.67 g (110%) 68. Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.16 mg (15%) 342.00 kcal (17%) 0.00 g (0%) 24.03 g (37%) 29.43 g (53%)   Typical Serving size of 3.000 oz (or 85.00g):    1.84 mg (13%) 290.7 kcal (15%) 0 g (0%) 20.43 g (31%) 25.02 g (45%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 233.00g):   5.03 mg (36%) 796.86 kcal (40%) 0 g (0%) 55.99 g (86%) 68.57 g (122%) 69. Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.15 mg (15%) 190.00 kcal (10%) 0.00 g (0%) 8.10 g (12%) 27.31 g (49%)   Typical Serving size of 3.000 oz (or 85.00g):    1.83 mg (13%) 161.5 kcal (8%) 0 g (0%) 6.89 g (11%) 23.21 g (41%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 251.00g):   5.4 mg (39%) 476.9 kcal (24%) 0 g (0%) 20.33 g (31%) 68.55 g (122%) 70. Lamb, domestic, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.14 mg (15%) 243.00 kcal (12%) 0.00 g (0%) 13.46 g (21%) 28.37 g (51%)   Typical Serving size of 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 148.00g):    3.17 mg (23%) 359.64 kcal (18%) 0 g (0%) 19.92 g (31%) 41.99 g (75%)   Other serving sizes 3.000 oz (or 85.00g):   1.82 mg (13%) 206.55 kcal (10%) 0 g (0%) 11.44 g (18%) 24.11 g (43%) 71. Lamb, New Zealand, imported, neck chops, separable lean and fat, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.14 mg (15%) 307.00 kcal (15%) 0.03 g (0%) 21.43 g (33%) 28.53 g (51%)   Typical Serving size of 3.000 oz (or 85.00g):    1.82 mg (13%) 260.95 kcal (13%) 0.03 g (0%) 18.22 g (28%) 24.25 g (43%) 72. Lamb, domestic, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.14 mg (15%) 243.00 kcal (12%) 0.00 g (0%) 13.46 g (21%) 28.37 g (51%)   Typical Serving size of 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 148.00g):    3.17 mg (23%) 359.64 kcal (18%) 0 g (0%) 19.92 g (31%) 41.99 g (75%)   Other serving sizes 3.000 oz (or 85.00g):   1.82 mg (13%) 206.55 kcal (10%) 0 g (0%) 11.44 g (18%) 24.11 g (43%) 73. Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.13 mg (15%) 234.00 kcal (12%) 0.00 g (0%) 13.95 g (21%) 25.34 g (45%)   Typical Serving size of 3.000 oz (or 85.00g):    1.81 mg (13%) 198.9 kcal (10%) 0 g (0%) 11.86 g (18%) 21.54 g (38%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 253.00g):   5.39 mg (39%) 592.02 kcal (30%) 0 g (0%) 35.29 g (54%) 64.11 g (114%) 74. Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.13 mg (15%) 204.00 kcal (10%) 0.00 g (0%) 10.77 g (17%) 24.94 g (45%)   Typical Serving size of 3.000 oz (or 85.00g):    1.81 mg (13%) 173.4 kcal (9%) 0 g (0%) 9.15 g (14%) 21.2 g (38%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 217.00g):   4.62 mg (33%) 442.68 kcal (22%) 0 g (0%) 23.37 g (36%) 54.12 g (97%) 75. Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.13 mg (15%) 182.00 kcal (9%) 0.00 g (0%) 7.27 g (11%) 27.18 g (49%)   Typical Serving size of 3.000 oz (or 85.00g):    1.81 mg (13%) 154.7 kcal (8%) 0 g (0%) 6.18 g (10%) 23.1 g (41%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 246.00g):   5.24 mg (37%) 447.72 kcal (22%) 0 g (0%) 17.88 g (28%) 66.86 g (119%) 76. Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.12 mg (15%) 191.00 kcal (10%) 0.00 g (0%) 7.74 g (12%) 28.30 g (51%)   Typical Serving size of 3.000 oz (or 85.00g):    1.8 mg (13%) 162.35 kcal (8%) 0 g (0%) 6.58 g (10%) 24.06 g (43%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 218.00g):   4.62 mg (33%) 416.38 kcal (21%) 0 g (0%) 16.87 g (26%) 61.69 g (110%) 77. Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.12 mg (15%) 309.00 kcal (15%) 0.00 g (0%) 23.59 g (36%) 22.55 g (40%)   Typical Serving size of 3.000 oz (or 85.00g):    1.8 mg (13%) 262.65 kcal (13%) 0 g (0%) 20.05 g (31%) 19.17 g (34%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 269.00g):   5.7 mg (41%) 831.21 kcal (42%) 0 g (0%) 63.46 g (98%) 60.66 g (108%) 78. Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.12 mg (15%) 269.00 kcal (13%) 0.00 g (0%) 18.05 g (28%) 24.91 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    1.8 mg (13%) 228.65 kcal (11%) 0 g (0%) 15.34 g (24%) 21.17 g (38%)   Other serving sizes 1.000 steak, excluding refuse (yield from 1 raw steak, with refuse and weighing 102 g) (or 59.00g):   1.25 mg (9%) 158.71 kcal (8%) 0 g (0%) 10.65 g (16%) 14.7 g (26%) 79. Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.12 mg (15%) 219.00 kcal (11%) 0.00 g (0%) 12.25 g (19%) 25.49 g (46%)   Typical Serving size of 3.000 oz (or 85.00g):    1.8 mg (13%) 186.15 kcal (9%) 0 g (0%) 10.41 g (16%) 21.67 g (39%) 80. Lamb, New Zealand, imported, hind-shank, separable lean only, cooked, braised - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.12 mg (15%) 196.00 kcal (10%) 0.00 g (0%) 7.37 g (11%) 32.50 g (58%)   Typical Serving size of 3.000 oz (or 85.00g):    1.8 mg (13%) 166.6 kcal (8%) 0 g (0%) 6.26 g (10%) 27.63 g (49%) 81. Lamb, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.12 mg (15%) 155.00 kcal (8%) 0.00 g (0%) 4.81 g (7%) 27.94 g (50%)   Typical Serving size of 3.000 oz (or 85.00g):    1.8 mg (13%) 131.75 kcal (7%) 0 g (0%) 4.09 g (6%) 23.75 g (42%) 82. Lamb, variety meats and by-products, pancreas, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.12 mg (15%) 234.00 kcal (12%) 0.00 g (0%) 15.12 g (23%) 22.83 g (41%)   Typical Serving size of 3.000 oz (or 85.00g):    1.8 mg (13%) 198.9 kcal (10%) 0 g (0%) 12.85 g (20%) 19.41 g (35%)   Other serving sizes 1.000 unit and cooked (yield from 1 lb raw meat) (or 231.00g):   4.9 mg (35%) 540.54 kcal (27%) 0 g (0%) 34.93 g (54%) 52.74 g (94%) 83. Lamb, New Zealand, imported, tenderloin, separable lean and fat, cooked, fast fried - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.11 mg (15%) 157.00 kcal (8%) 0.00 g (0%) 5.00 g (8%) 27.87 g (50%)   Typical Serving size of 3.000 oz (or 85.00g):    1.79 mg (13%) 133.45 kcal (7%) 0 g (0%) 4.25 g (7%) 23.69 g (42%) 84. Lamb, New Zealand, imported, fore-shank, separable lean and fat, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.11 mg (15%) 256.00 kcal (13%) 0.03 g (0%) 14.99 g (23%) 30.35 g (54%)   Typical Serving size of 1.000 serving (or 85.00g):    1.79 mg (13%) 217.6 kcal (11%) 0.03 g (0%) 12.74 g (20%) 25.8 g (46%) 85. Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braised - Iron   Nutritional Value : 13.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.11 mg (15%) 357.00 kcal (18%) 0.00 g (0%) 26.27 g (40%) 28.21 g (50%)   Typical Serving size of 3.000 oz (or 85.00g):    1.79 mg (13%) 303.45 kcal (15%) 0 g (0%) 22.33 g (34%) 23.98 g (43%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 206.00g):   4.35 mg (31%) 735.42 kcal (37%) 0 g (0%) 54.12 g (83%) 58.11 g (104%) 86. Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.10 mg (15%) 296.00 kcal (15%) 0.00 g (0%) 21.28 g (33%) 24.41 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    1.79 mg (13%) 251.6 kcal (13%) 0 g (0%) 18.09 g (28%) 20.75 g (37%)   Other serving sizes 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 85 g) (or 42.00g):   0.88 mg (6%) 124.32 kcal (6%) 0 g (0%) 8.94 g (14%) 10.25 g (18%) 87. Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, cooked - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.10 mg (15%) 305.00 kcal (15%) 0.00 g (0%) 22.26 g (34%) 24.42 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    1.79 mg (13%) 259.25 kcal (13%) 0 g (0%) 18.92 g (29%) 20.76 g (37%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 222.00g):   4.66 mg (33%) 677.1 kcal (34%) 0 g (0%) 49.42 g (76%) 54.21 g (97%) 88. Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.10 mg (15%) 246.00 kcal (12%) 0.00 g (0%) 15.56 g (24%) 24.81 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    1.79 mg (13%) 209.1 kcal (10%) 0 g (0%) 13.23 g (20%) 21.09 g (38%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 258.00g):   5.42 mg (39%) 634.68 kcal (32%) 0 g (0%) 40.14 g (62%) 64.01 g (114%) 89. Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, raw - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.09 mg (15%) 175.00 kcal (9%) 0.00 g (0%) 9.73 g (15%) 21.95 g (39%)   Typical Serving size of 4.000 oz (or 114.00g):    2.38 mg (17%) 199.5 kcal (10%) 0 g (0%) 11.09 g (17%) 25.02 g (45%)   Other serving sizes 1.000 leg trotter off (or 2674.00g):   55.89 mg (399%) 4679.5 kcal (234%) 0 g (0%) 260.18 g (400%) 586.94 g (1048%) 90. Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.09 mg (15%) 281.00 kcal (14%) 0.00 g (0%) 19.55 g (30%) 24.44 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    1.78 mg (13%) 238.85 kcal (12%) 0 g (0%) 16.62 g (26%) 20.77 g (37%)   Other serving sizes 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 160 g) (or 93.00g):   1.94 mg (14%) 261.33 kcal (13%) 0 g (0%) 18.18 g (28%) 22.73 g (41%) 91. Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, cooked - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.08 mg (15%) 270.00 kcal (14%) 0.00 g (0%) 17.98 g (28%) 25.26 g (45%)   Typical Serving size of 3.000 oz (or 85.00g):    1.77 mg (13%) 229.5 kcal (11%) 0 g (0%) 15.28 g (24%) 21.47 g (38%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 242.00g):   5.03 mg (36%) 653.4 kcal (33%) 0 g (0%) 43.51 g (67%) 61.13 g (109%) 92. Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.07 mg (15%) 258.00 kcal (13%) 0.00 g (0%) 15.83 g (24%) 26.97 g (48%)   Typical Serving size of 3.000 oz (or 85.00g):    1.76 mg (13%) 219.3 kcal (11%) 0 g (0%) 13.46 g (21%) 22.92 g (41%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 168.00g):   3.48 mg (25%) 433.44 kcal (22%) 0 g (0%) 26.59 g (41%) 45.31 g (81%) 93. Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.07 mg (15%) 209.00 kcal (10%) 0.00 g (0%) 11.57 g (18%) 24.61 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    1.76 mg (13%) 177.65 kcal (9%) 0 g (0%) 9.83 g (15%) 20.92 g (37%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 210.00g):   4.35 mg (31%) 438.9 kcal (22%) 0 g (0%) 24.3 g (37%) 51.68 g (92%) 94. Lamb, domestic, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.06 mg (15%) 180.00 kcal (9%) 0.00 g (0%) 6.67 g (10%) 28.17 g (50%)   Typical Serving size of 3.000 oz (or 85.00g):    1.75 mg (13%) 153 kcal (8%) 0 g (0%) 5.67 g (9%) 23.94 g (43%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 238.00g):   4.9 mg (35%) 428.4 kcal (21%) 0 g (0%) 15.87 g (24%) 67.04 g (120%) 95. Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.06 mg (15%) 281.00 kcal (14%) 0.00 g (0%) 19.38 g (30%) 24.88 g (44%)   Typical Serving size of 3.000 oz (or 85.00g):    1.75 mg (13%) 238.85 kcal (12%) 0 g (0%) 16.47 g (25%) 21.15 g (38%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 306.00g):   6.3 mg (45%) 859.86 kcal (43%) 0 g (0%) 59.3 g (91%) 76.13 g (136%) 96. Lamb, domestic, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, cooked - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.05 mg (15%) 206.00 kcal (10%) 0.00 g (0%) 9.52 g (15%) 28.22 g (50%)   Typical Serving size of 3.000 oz (or 85.00g):    1.74 mg (12%) 175.1 kcal (9%) 0 g (0%) 8.09 g (12%) 23.99 g (43%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 187.00g):   3.83 mg (27%) 385.22 kcal (19%) 0 g (0%) 17.8 g (27%) 52.77 g (94%) 97. Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, roasted - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.05 mg (15%) 267.00 kcal (13%) 0.00 g (0%) 18.75 g (29%) 22.93 g (41%)   Typical Serving size of 3.000 oz (or 85.00g):    1.74 mg (12%) 226.95 kcal (11%) 0 g (0%) 15.94 g (25%) 19.49 g (35%)   Other serving sizes 1.000 piece, cooked and excluding refuse (yield from 1 lb raw meat with refuse) (or 284.00g):   5.82 mg (42%) 758.28 kcal (38%) 0 g (0%) 53.25 g (82%) 65.12 g (116%) 98. Lamb, New Zealand, imported, loin, boneless, separable lean and fat, cooked, fast roasted - Iron   Nutritional Value : 15.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.05 mg (15%) 157.00 kcal (8%) 0.00 g (0%) 4.57 g (7%) 28.96 g (52%)   Typical Serving size of 3.000 oz (or 85.00g):    1.74 mg (12%) 133.45 kcal (7%) 0 g (0%) 3.88 g (6%) 24.62 g (44%) 99. Lamb, New Zealand, imported, frozen, loin, separable lean and fat, cooked, broiled - Iron   Nutritional Value : 14.00 / 100     food group - Lamb, Veal, and Game Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.05 mg (15%) 315.00 kcal (16%) 0.00 g (0%) 23.88 g (37%) 23.43 g (42%)   Typical Serving size of 3.000 oz (or 85.00g):    1.74 mg (12%) 267.75 kcal (13%) 0 g (0%) 20.3 g (31%) 19.92 g (36%)   Other serving sizes 1.000 chop, excluding refuse (yield from 1 raw chop, with refuse and weighing 85 g) (or 43.00g):   0.88 mg (6%) 135.45 kcal (7%) 0 g (0%) 10.27 g (16%) 10.07 g (18%)

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