Lamb is one of the most iron-dense meats in the human diet, and it delivers that iron in the highly absorbable heme form. But exactly how much iron you get depends on the cut, the serving size, and the cooking method. This free lamb iron calculator turns a simple weight into a precise milligram estimate using USDA-style values for common cuts such as leg roast, shoulder, chops, and ground lamb.
Use it to track your daily iron intake, plan meals for anemia recovery, or compare cuts before you cook. The tool shows total iron, percent of the Daily Value based on the 18 mg reference amount, iron per 100 grams, and an optional estimate of absorbed heme iron. Quick-fill presets and a step-by-step breakdown make it easy for anyone — from meal planners to dietitians — to get useful numbers in seconds.
Lamb Iron Calculator
Estimate the iron content of your lamb meal in seconds.
How to Use This Calculator
Start by entering the amount of cooked lamb you actually plan to eat. If you weighed your portion raw, either enter it as raw and accept a small overestimate, or weigh it after cooking and use the cooked cut values in the table below. The calculator applies the iron density directly to the weight you enter, so accuracy matters most at this first step.
- Choose the unit (grams, ounces, or pounds) for your portion.
- Pick the closest lamb cut and preparation from the dropdown.
- Optionally enter a serving count to split the total into per-serving iron.
- Click Calculate iron to see total iron, Daily Value %, iron per 100 g, and the step-by-step calculation.
Iron Content by Cut — Reference Data
The values below are based on USDA food-composition data for cooked, lean-only lamb. They are averages, not exact figures for every animal or brand.
| Cut / preparation | Iron per 100 g (mg) |
|---|---|
| Cooked lamb, composite average | 1.89 |
| Ground lamb, cooked | 1.79 |
| Leg roast, cooked, lean only | 1.86 |
| Shoulder roast, cooked, lean only | 2.62 |
| Loin chops, cooked, lean only | 1.78 |
| Rib chops, cooked, lean only | 2.15 |
The Math Behind It
Total iron (mg) = (weight in grams ÷ 100) × iron per 100 g.
For ounces, convert first using 1 oz = 28.3495 g. The calculator handles that conversion automatically and then applies the same formula. The Daily Value percentage is based on the FDA reference amount of 18 mg iron for adults and children over 4.
Worked Examples
Example 1 — Lean Sunday roast: You eat 6 oz of cooked leg roast. 6 × 28.3495 = 170.1 g. Iron = 1.70 × 1.86 = 3.16 mg, which is about 17.6% of the Daily Value.
Example 2 — High-iron dinner: A 200 g braised shoulder portion delivers 5.24 mg iron (2 × 2.62), or about 29.1% of the Daily Value. Choosing shoulder over leg gives you roughly 28% more iron for the same weight.
Example 3 — Ground lamb tacos: If 110 g of cooked ground lamb goes into two tacos, the lamb contributes 1.10 × 1.79 = 1.97 mg iron, about 11% of the Daily Value. Add beans and spinach for a bigger iron boost with plant-based non-heme iron.
Factors Affecting Accuracy
- Fat and bone content: The database values are for lean-only, cooked meat. If your portion includes visible fat or bone, the iron per gram will be slightly lower.
- Cooking method: Braising and roasting can concentrate minerals because moisture is lost, while grilling drips lose some fat. These changes are usually small.
- Animal variation: Iron content varies with the lamb's diet, age, and farming system. Grass-fed and pasture-raised lamb can have modestly different mineral levels than grain-fed lamb.
- Trimming and doneness: Heavily trimmed, very well-done meat will have a slightly different mineral density than the reference samples.
Frequently Asked Questions
Is lamb a good source of iron?
Yes. A standard 100 g serving of cooked lamb provides about 1.8 to 2.6 mg of iron, and because it is heme iron from animal tissue, it is generally absorbed more efficiently than the non-heme iron found in plants.
Why is the absorption estimate optional?
Absorption depends on your body's iron stores, the meal composition, and the type of iron. Heme iron absorption is often estimated at around 15 to 35%. The calculator uses 25% as a rough midpoint; you may disable it if you prefer to see only the total iron content.
How does lamb compare to other meats?
Lamb is comparable to beef and slightly richer in iron than many cuts of chicken and turkey. To compare iron numbers for other foods, try the USDA FoodData Central database or use the steak iron calculator and turkey iron calculator on this site.
What can I add to help my body absorb the iron?
Pairing lamb with vitamin C rich foods such as broccoli, bell peppers, tomatoes, or a squeeze of lemon can enhance non-heme iron absorption from the rest of the meal. Avoid drinking tea or coffee within an hour of your meal if you need to maximize iron uptake, because tannins can bind iron.