This super simple iron intake calculator for a variety of meats is based on established food databases and will calculate the milligrams (mg) of iron in the meat you’re eating (i.e., beef, chicken, turkey, pork, fish, etc). It can be used as a convenient companion to my protein calculator for weight loss and macronutrient percentage calculator. I’ve also included a companion article below the calculator to provide additional information.
Iron Intake Calculator for Meat
What is iron and why is it important?
Iron is a vital mineral that plays several critical roles in your body, including:
Oxygen transport
It is a key component of hemoglobin and myoglobin for transport in the blood and muscle tissue, respectively.
Energy production
It is a crucial element in various enzymatic processes involved in energy production, as well as in metabolic reactions in the mitochondria (your cellular energy generator) that liberate energy from food.
Additional functions
It is essential for a healthy immune system and is involved in the proliferation and maturation of immune cells, helping to ward off infections and diseases. It’s also necessary for the DNA synthesis, the genetic material in cells that is crucial for growth, reproduction, and repair.
Types of dietary iron
Iron in the diet comes in two forms: heme and non-heme. These types differ in their sources and how efficiently the body absorbs them. The heme type is found primarily in animal-based foods, while non-heme is present in plant-based foods and fortified products. Understanding the differences between both types can help optimise your dietary intake. Vegetarians must carefully track intake to avoid anemia.
Iron content in different meats
Red meat
Red meat is a well-known source of heme iron, which is efficiently absorbed by the body. Among different types of red meat, beef is typically the highest, providing about 2.6 mg per 100 grams of cooked beef.
Lamb is also a good source, offering approximately 1.9 mg per 100 grams, while pork contains slightly less, with around 1.1 mg per 100 grams. The differences can be attributed to variations in muscle composition and the age of the animals.
Beef is particularly favoured for its higher iron concentration, making it an excellent choice for those looking to increase their dietary intake. However, all three types of red meat can be valuable additions to a balanced diet for meeting daily requirements.
Poultry
Poultry, including chicken and turkey, provides a good source of heme iron, although it typically contains less than red meat. Within poultry, the content varies between light and dark meat.
Dark meat, such as chicken thighs and legs, is richer in iron, offering approximately 1.3 mg per 100 grams of cooked meat. In contrast, light meat, like chicken breast, contains around 0.7 mg per 100 grams.
Turkey generally has a slightly higher content than chicken, with dark turkey meat providing about 1.4 mg per 100 grams and light meat containing about 0.8 mg per 100 grams.
Choosing dark meat over light can be beneficial for those seeking to increase their iron intake while still enjoying the health benefits of lean poultry.
Seafood
Seafood is an excellent source of heme iron, with significant variations among different types of fish and shellfish.
Shellfish such as clams, oysters, and mussels are particularly rich in iron. Clams are one of the best sources, providing approximately 28 mg per 100 grams, which is significantly higher than most other foods. Oysters are also high with about 7 mg per 100 grams.
Among fish, sardines and mackerel are notable for providing around 2.9 mg per 100 grams.
Organ meats
Organ meats, particularly liver, are among the most concentrated sources available in the diet. Beef liver, for example, provides approximately 6.5 mg per 100 grams, which is significantly higher than that content found in most muscle meats like beef steak or chicken breast. This high concentration makes organ meats a good option for boosting intake. However, while liver and other organ meats can be beneficial for those needing to increase their iron intake, they should be consumed in moderation due to their high cholesterol content.
Factors affecting iron absorption
Absorption can be significantly influenced by dietary factors. Certain foods and nutrients can enhance iron absorption, while others can inhibit it.
Absorption enhancers
Role of vitamin C and acidic foods
Vitamin C and other acidic foods play a crucial role in enhancing absorption, particularly the non-heme type from plant sources. Vitamin C can convert iron to a form that is more easily absorbed by the intestines, significantly increasing the amount absorbed. Including vitamin C-rich foods like citrus fruits, strawberries, bell peppers, and tomatoes in your diet can improve absorption. Acidic foods such as vinegar and fermented products also facilitate the absorption process by creating an acidic environment in the stomach.
Cooking method affects absorption
Cooking with cast iron cookware can increase the iron content of foods, especially acidic foods like tomato sauce. Additionally, slow cooking methods, such as stewing or braising, can help release iron from meat, making it more bioavailable. Cooking vegetables can also break down phytates, compounds that inhibit absorption, thereby enhancing bioavailability from plant sources.
Absorption inhibitors
Foods that reduce absorption
Calcium, found in dairy products, can compete with iron for absorption sites in the intestines. Polyphenols, present in tea, coffee, and some vegetables, can bind to iron and form insoluble complexes that are not absorbed by the body. Phytates, found in whole grains, legumes, and seeds, can also inhibit its absorption. It is advisable to consume foods high in these inhibitors separately from iron-rich meals.
Table: Recommended daily iron intake
| Age/Gender Group | Recommended Daily Intake (mg) |
|---|---|
| Infants 0-6 months | 0.27 |
| Infants 7-12 months | 11 |
| Children 1-3 years | 7 |
| Children 4-8 years | 10 |
| Boys 9-13 years | 8 |
| Girls 9-13 years | 8 |
| Boys 14-18 years | 11 |
| Girls 14-18 years | 15 |
| Men 19-50 years | 8 |
| Women 19-50 years | 18 |
| Pregnant Women | 27 |
| Lactating Women | 9 |
| Men 51+ years | 8 |
| Women 51+ years | 8 |
Additional Resources
Other health calculators on this site
- Macronutrient Percentage Calculator
- Protein Grams in Meat Calculator
- Body Adiposity Index Calculator
- Protein Calculator for Weight Loss
- Lean Body Mass Calculator
- Total Daily Energy Expenditure Calculator
- Basal Metabolic Rate Calculator
- Body Mass Index Calculator
