Amount of Iron in Ostrich

Welcome to the nutritional iron content in 18 different types of ostrich, ranging from 4.90 mg to 2.30 mg per 100g. The basic type of ostrich is Ostrich, fan, raw, where the amount of iron in 100g is 4.38 mg. 4.38 mg of iron per 100g, from Ostrich, fan, raw corresponds to 31% of the iron RDA. For a typical serving size of 1.000 serving ( cooked from 4oz raw) (or 85.00 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 ten ostrich products high in iron

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

1. Ostrich, oyster, cooked : 4.90mg (35%RDA)
2. Ostrich, tenderloin, raw : 4.88mg (35%RDA)
3. Ostrich, inside strip, cooked : 4.80mg (34%RDA)
4. Ostrich, fan, raw : 4.38mg (31%RDA)
5. Ostrich, outside strip, cooked : 4.30mg (31%RDA)
6. Ostrich, inside strip, raw : 4.20mg (30%RDA)
7. Ostrich, oyster, raw : 3.86mg (28%RDA)
8. Ostrich, outside strip, raw : 3.69mg (26%RDA)
9. Ostrich, round, raw : 3.54mg (25%RDA)
10. Ostrich, ground, cooked, pan-broiled : 3.43mg (25%RDA)

Following on from the ten top ostrich items or products containing iron we have a more comprehensive break down of Ostrich, fan, raw, and the highest item containing iron which is Ostrich, oyster, cooked. 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 18 types of ostrich.

At the bottom of the page is the full list for the 18 different types of ostrich based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in ostrich.

Ostrich, fan, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Ostrich, fan, raw should be considered along with the iron content.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 117.00 kcal (6% RDA), the amount of Protein is 21.81 g (39% RDA), the amount of Total Fat is 2.65 g (4% 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 ostrich.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Ostrich, fan, raw has a nutritional value score of 15.00 out of 100.Comparing the iron content and the nutritional density in 100g for Ostrich, fan, 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 ostrich, fan, 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 1.000 serving ( cooked from 4oz raw) (or 85.00 g)

For the food Ostrich, fan, raw the typical serving size is 1.000 serving ( cooked from 4oz raw) (or 85.00 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 1.000 serving ( cooked from 4oz raw) (or 85.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 99.45 kcal, the Protein content is 18.54 g, the Total Fat content is 2.25 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 Ostrich, fan, 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 1.000 serving ( cooked from 4oz raw) or 85.00 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 79.2 (kcal).The total calories from carbohydrate is 0.0 (kcal).

Milligrams of iron in ostrich (per 100g)

This list of 18 types of ostrich, is brought to you by www.dietandfitnesstoday.com and ranges from Ostrich, oyster, cooked through to Ostrich, inside leg, raw 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 ostrich.

The list below gives the total iron content in the 18 items from the general description 'ostrich' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 18 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 ostrich 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 ostrich ranked by the amount of iron per 100g is shown below in the ostrich 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 food items which are raw is 11 items. The highest amount of iron from the 11 raw items is in Ostrich, tenderloin, raw where the content is 4.88 mg per 100g. The number of food items which are cooked are 7 items. The highest amount of iron from the 7 cooked items is in Ostrich, oyster, cooked where the amount is 4.90 mg per 100g. Comparing raw and cooked ostrich shows that cooking can change the levels of iron by 0.02 mg in a 100g serving.

Average Content for ostrich

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of ostrich, based on the list below of 18 different items under the general description of ostrich, is 3.61 mg of iron. This average value corresponds to 25.79 % 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 135.94 kcal, the average amount of Protein is 24.55 g, the average amount of Total Fat is 3.45 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Ostrich, round, raw which in 100g contains 3.54 mg of Iron. This corresponds to 25 % of the recommended daily allowance. For this serving the amount of Energy is 116.00 kcal, the amount of Protein is 21.99 g, the amount of Total Fat is 2.40 g and the amount of Carbohydrate is 0.00 g.

Highest iron Content per 100g

Using the list below for the 18 different ostrich nutrition entries in our database, the highest amount of iron is found in Ostrich, oyster, cooked which contains 4.90 mg of iron per 100g. The associated percentage of RDA is 35 %. For this 100g serving the Energy content is 159.00 kcal, the Protein content is 28.81 g, the Total Fat content is 3.97 g, the Carbohydrate content is 0.00 g.

The lowest amount of iron in 100g is in Ostrich, inside leg, raw which contains 2.30 mg. This gives as percentage of the recommended daily allowance 16 % of the RDA. For this 100g serving the amount of Energy is 111.00 kcal, the amount of Protein is 22.39 g, the amount of Total Fat is 1.72 g, the amount of Carbohydrate is 0.00 g.

The difference between the highest and lowest values gives a iron range of 2.6 mg per 100g. The range for the other nutrients are as follows; 48 kcal for Energy, 6.42 g for Protein, 2.25 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 Ostrich, fan, raw contains 4.38 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 Ostrich, oyster, cooked which contains 4.17 mg in 1.000 serving ( 3 oz ) (or 85.00 g). The percentage of the recommended daily value for this serving is 30 %. For this serving the Energy content is 135.15 kcal, the Protein content is 24.49 g, the Total Fat content is 3.37 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 foods with iron.

Ostrich List, iron Content per 100g 1. Ostrich, oyster, cooked - Iron   Nutritional Value : 15.00 / 100     food group -   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   4.90 mg (35%) 159.00 kcal (8%) 0.00 g (0%) 3.97 g (6%) 28.81 g (51%)   Typical Serving size of 1.000 serving ( 3 oz ) (or 85.00g):    4.17 mg (30%) 135.15 kcal (7%) 0 g (0%) 3.37 g (5%) 24.49 g (44%) 2. Ostrich, tenderloin, raw - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.88 mg (35%) 123.00 kcal (6%) 0.00 g (0%) 3.19 g (5%) 22.07 g (39%)   Typical Serving size of 1.000 serving (cooked from 4 oz raw) (or 85.00g):    4.15 mg (30%) 104.55 kcal (5%) 0 g (0%) 2.71 g (4%) 18.76 g (34%)   Other serving sizes 1.000 lb (or 456.00g):   22.25 mg (159%) 560.88 kcal (28%) 0 g (0%) 14.55 g (22%) 100.64 g (180%)   Other serving sizes 1.000 oz (or 28.35g):   1.38 mg (10%) 34.87 kcal (2%) 0 g (0%) 0.9 g (1%) 6.26 g (11%) 3. Ostrich, inside strip, cooked - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.80 mg (34%) 164.00 kcal (8%) 0.00 g (0%) 4.26 g (7%) 29.37 g (52%)   Typical Serving size of 1.000 serving ( 3 oz ) (or 85.00g):    4.08 mg (29%) 139.4 kcal (7%) 0 g (0%) 3.62 g (6%) 24.96 g (45%) 4. Ostrich, fan, raw - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.38 mg (31%) 117.00 kcal (6%) 0.00 g (0%) 2.65 g (4%) 21.81 g (39%)   Typical Serving size of 1.000 serving ( cooked from 4oz raw) (or 85.00g):    3.72 mg (27%) 99.45 kcal (5%) 0 g (0%) 2.25 g (3%) 18.54 g (33%)   Other serving sizes 1.000 oz (or 28.35g):   1.24 mg (9%) 33.17 kcal (2%) 0 g (0%) 0.75 g (1%) 6.18 g (11%) 5. Ostrich, outside strip, cooked - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.30 mg (31%) 156.00 kcal (8%) 0.00 g (0%) 3.83 g (6%) 28.55 g (51%)   Typical Serving size of 1.000 serving ( 3 oz ) (or 85.00g):    3.66 mg (26%) 132.6 kcal (7%) 0 g (0%) 3.26 g (5%) 24.27 g (43%) 6. Ostrich, inside strip, raw - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.20 mg (30%) 127.00 kcal (6%) 0.00 g (0%) 2.87 g (4%) 23.69 g (42%)   Typical Serving size of 1.000 serving (cooked from 4 oz raw) (or 85.00g):    3.57 mg (26%) 107.95 kcal (5%) 0 g (0%) 2.44 g (4%) 20.14 g (36%)   Other serving sizes 1.000 oz (or 28.35g):   1.19 mg (9%) 36 kcal (2%) 0 g (0%) 0.81 g (1%) 6.72 g (12%) 7. Ostrich, oyster, raw - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.86 mg (28%) 125.00 kcal (6%) 0.00 g (0%) 3.67 g (6%) 21.55 g (38%)   Typical Serving size of 1.000 serving ( cooked from 4 oz raw) (or 85.00g):    3.28 mg (23%) 106.25 kcal (5%) 0 g (0%) 3.12 g (5%) 18.32 g (33%)   Other serving sizes 1.000 oz (or 28.35g):   1.09 mg (8%) 35.44 kcal (2%) 0 g (0%) 1.04 g (2%) 6.11 g (11%) 8. Ostrich, outside strip, raw - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.69 mg (26%) 120.00 kcal (6%) 0.00 g (0%) 2.21 g (3%) 23.36 g (42%)   Typical Serving size of 1.000 serving (cooked from 4 oz raw) (or 85.00g):    3.14 mg (22%) 102 kcal (5%) 0 g (0%) 1.88 g (3%) 19.86 g (35%)   Other serving sizes 1.000 oz (or 28.35g):   1.05 mg (8%) 34.02 kcal (2%) 0 g (0%) 0.63 g (1%) 6.62 g (12%) 9. Ostrich, round, raw - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.54 mg (25%) 116.00 kcal (6%) 0.00 g (0%) 2.40 g (4%) 21.99 g (39%)   Typical Serving size of 1.000 serving (cooked from 4 oz raw) (or 85.00g):    3.01 mg (22%) 98.6 kcal (5%) 0 g (0%) 2.04 g (3%) 18.69 g (33%)   Other serving sizes 1.000 oz (or 28.35g):   1 mg (7%) 32.89 kcal (2%) 0 g (0%) 0.68 g (1%) 6.23 g (11%)   Other serving sizes 1.000 lb (or 453.00g):   16.04 mg (115%) 525.48 kcal (26%) 0 g (0%) 10.87 g (17%) 99.61 g (178%) 10. Ostrich, ground, cooked, pan-broiled - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.43 mg (25%) 175.00 kcal (9%) 0.00 g (0%) 7.07 g (11%) 26.15 g (47%)   Typical Serving size of 1.000 patty (or 93.00g):    3.19 mg (23%) 162.75 kcal (8%) 0 g (0%) 6.58 g (10%) 24.32 g (43%)   Other serving sizes 1.000 serving ( 3 oz ) (or 85.00g):   2.92 mg (21%) 148.75 kcal (7%) 0 g (0%) 6.01 g (9%) 22.23 g (40%) 11. Ostrich, top loin, cooked - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.31 mg (24%) 155.00 kcal (8%) 0.00 g (0%) 3.87 g (6%) 28.12 g (50%)   Typical Serving size of 1.000 serving ( 3 oz ) (or 85.00g):    2.81 mg (20%) 131.75 kcal (7%) 0 g (0%) 3.29 g (5%) 23.9 g (43%) 12. Ostrich, top loin, raw - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.13 mg (22%) 119.00 kcal (6%) 0.00 g (0%) 2.95 g (5%) 21.67 g (39%)   Typical Serving size of 1.000 serving (cooked from 4 oz raw) (or 85.00g):    2.66 mg (19%) 101.15 kcal (5%) 0 g (0%) 2.51 g (4%) 18.42 g (33%)   Other serving sizes 1.000 oz (or 28.35g):   0.89 mg (6%) 33.74 kcal (2%) 0 g (0%) 0.84 g (1%) 6.14 g (11%)   Other serving sizes 1.000 lb (or 453.00g):   14.18 mg (101%) 539.07 kcal (27%) 0 g (0%) 13.36 g (21%) 98.17 g (175%) 13. Ostrich, inside leg, cooked - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.12 mg (22%) 141.00 kcal (7%) 0.00 g (0%) 1.94 g (3%) 29.01 g (52%)   Typical Serving size of 1.000 serving ( 3 oz ) (or 85.00g):    2.65 mg (19%) 119.85 kcal (6%) 0 g (0%) 1.65 g (3%) 24.66 g (44%) 14. Ostrich, ground, raw - Iron   Nutritional Value : 14.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.91 mg (21%) 165.00 kcal (8%) 0.00 g (0%) 8.70 g (13%) 20.22 g (36%)   Typical Serving size of 1.000 patty (or 109.00g):    3.17 mg (23%) 179.85 kcal (9%) 0 g (0%) 9.48 g (15%) 22.04 g (39%)   Other serving sizes 4.000 patty (or 435.00g):   12.66 mg (90%) 717.75 kcal (36%) 0 g (0%) 37.85 g (58%) 87.96 g (157%) 15. Ostrich, tip trimmed, raw - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.86 mg (20%) 114.00 kcal (6%) 0.00 g (0%) 2.30 g (4%) 21.85 g (39%)   Typical Serving size of 1.000 serving ( cooked from 4 oz raw) (or 85.00g):    2.43 mg (17%) 96.9 kcal (5%) 0 g (0%) 1.96 g (3%) 18.57 g (33%)   Other serving sizes 1.000 oz (or 28.35g):   0.81 mg (6%) 32.32 kcal (2%) 0 g (0%) 0.65 g (1%) 6.19 g (11%)   Other serving sizes 1.000 lb (or 453.00g):   12.96 mg (93%) 516.42 kcal (26%) 0 g (0%) 10.42 g (16%) 98.98 g (177%) 16. Ostrich, tip trimmed, cooked - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.79 mg (20%) 145.00 kcal (7%) 0.00 g (0%) 2.57 g (4%) 28.49 g (51%)   Typical Serving size of 1.000 serving ( 3 oz ) (or 85.00g):    2.37 mg (17%) 123.25 kcal (6%) 0 g (0%) 2.18 g (3%) 24.22 g (43%) 17. Ostrich, outside leg, raw - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.65 mg (19%) 115.00 kcal (6%) 0.00 g (0%) 1.96 g (3%) 22.86 g (41%)   Typical Serving size of 1.000 serving (cooked from 4 oz raw) (or 85.00g):    2.25 mg (16%) 97.75 kcal (5%) 0 g (0%) 1.67 g (3%) 19.43 g (35%)   Other serving sizes 1.000 oz (or 28.35g):   0.75 mg (5%) 32.6 kcal (2%) 0 g (0%) 0.56 g (1%) 6.48 g (12%) 18. Ostrich, inside leg, raw - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.30 mg (16%) 111.00 kcal (6%) 0.00 g (0%) 1.72 g (3%) 22.39 g (40%)   Typical Serving size of 1.000 serving ( cooked from 4 oz raw ) (or 85.00g):    1.96 mg (14%) 94.35 kcal (5%) 0 g (0%) 1.46 g (2%) 19.03 g (34%)

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