As a nutrition blogger, I’m often asked which foods are the best sources of iron. Pork sausage frequently comes up in these conversations, which sparked my curiosity. I decided to take a closer look at whether pork sausage contains iron and how much this popular meat really offers.
In this article, I’ll share what I learned about pork sausage’s iron content and how it compares to other iron-rich foods. We’ll also explore the different types of iron, recommended daily intakes, and the benefits of getting enough of this essential mineral. Let’s dive in!
Why Our Bodies Need Iron
Iron is a critical mineral that our bodies depend on for several vital functions. Here are some of the top reasons we need adequate iron:
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Forming hemoglobin Hemoglobin is a protein in red blood cells that carries oxygen. Each hemoglobin molecule contains four iron atoms. Without enough iron you can develop anemia.
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Muscle and brain function Iron supports the muscles and nerves to maintain coordination and cognitive abilities
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Immune health: Iron helps immune cells grow and fight off infections. Low iron levels can make you more prone to illness.
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Energy production: Iron is involved in making adenosine triphosphate (ATP), which fuels your cells. Low iron reduces energy.
As you can see, iron is essential for staying healthy and active! Now let’s look at how much we need on a daily basis.
Recommended Daily Iron Intakes
The recommended daily allowance (RDA) for iron varies based on age, gender and reproductive needs. Here are the RDAs according to the National Institutes of Health:
- Infants 0-6 months: 0.27 mg/day
- Infants 7-12 months: 11 mg/day
- Children 1-3 years: 7 mg/day
- Children 4-8 years: 10 mg/day
- Children 9-13 years: 8 mg/day
- Males 14-18 years: 11 mg/day
- Males 19+ years: 8 mg/day
- Females 14-18 years: 15 mg/day
- Females 19-50 years: 18 mg/day
- Females 51+ years: 8 mg/day
- Pregnant females: 27 mg/day
- Breastfeeding females: 9-10 mg/day
With these numbers in mind, let’s evaluate the iron content of pork sausage.
How Much Iron is in Pork Sausage?
The iron content of pork sausage can vary between brands, but on average, a 3 oz raw pork sausage link contains about 1 mg of iron.
This equates to around 5-7% of the recommended daily value, based on a 2,000 calorie diet. While not extremely high, pork sausage does provide a decent iron boost in a small serving.
Ounce for ounce, pork sausage contains a similar amount of iron as other meats like chicken, turkey and beef. But meat is not the only source of this important mineral.
Top Dietary Sources of Iron
While meat contains heme iron that is readily absorbed, there are many other ways to get iron through your diet. Here are some of the top iron-rich foods and their amounts per serving, according to the United States Department of Agriculture:
- Fortified cereals: Up to 18 mg per 3/4 cup
- White beans: 3.6 mg per 1/2 cup cooked
- Lentils: 3.3 mg per 1/2 cup cooked
- Spinach: 3.2 mg per 1/2 cup cooked
- Ground beef: 2.2 mg per 3 oz patty
- Pork sausage: 1 mg per link (approx. 3 oz)
- Tofu: 2.7 mg per 1/2 cup
- Cashews: 1.9 mg per 1 oz
- Raisins: 1.1 mg per 1/4 cup
As you can see, there are plenty of plant-based options that are higher in iron than pork sausage and other meats.
Heme vs. Non-Heme Iron
It’s important to note that there are two forms of dietary iron:
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Heme iron: Found only in meat and seafood. Easily absorbed by the body.
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Non-heme iron: Found in plant foods and fortified items. Absorption can be enhanced by pairing with vitamin C.
Pork sausage contains highly bioavailable heme iron, which is up to 15-35% better absorbed than plant-based sources.
However, by eating a varied diet with lots of colorful fruits, vegetables and beans, vegetarians and vegans can also meet their iron needs through non-heme sources.
Final Verdict: Pork Sausage Offers a Decent Iron Source
In conclusion, a typical serving of pork sausage provides around 1 mg of the essential mineral iron, or 5-7% of the recommended daily amount.
While not extremely high in iron, pork sausage can contribute to your overall intake along with other animal products and plant-based foods. Those looking to maximize iron should emphasize non-meat sources such as beans, lentils, fortified cereals, spinach and other colorful produce.
At the end of the day, eating a balanced diet with a variety of iron-rich foods is key to maintaining healthy iron levels and reaping this mineral’s many benefits. Moderating intake of high-sodium processed meats like sausage is also advisable for overall good health.
We’re Making our Own Sausage! How to Make Venison and Pork Sausage
FAQ
How much iron is in breakfast sausage?
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Name
|
Amount
|
Unit
|
|
Fiber, total dietary
|
0
|
g
|
|
Total Sugars
|
3.57
|
g
|
|
Calcium, Ca
|
36
|
mg
|
|
Iron, Fe
|
0.64
|
mg
|
Is pork sausage healthy?
Is bacon and sausage high in iron?
Does Jimmy Dean sausage have iron?
Is pork a good source of iron?
Pork is also an excellent source of iron — the heme-iron found in red meats is absorbed very easily by the human digestive system. The selenium in pork is essential for proper thyroid function. A six-ounce pork chop has more than 100% of the recommended daily allowance of selenium.
Do eggs contain iron?
The egg is not the main source of iron, but it contains it in its heme form, which has a higher percentage of absorption. Each 100-gram of egg has approximately 1. 2 mg of iron.
Does sausage have protein?
Sausage Contains Protein Although the amount of protein in sausage varies by type, sausages are generally high in protein but their protein content is comparable to other animal products like chicken and fish. Your body needs protein to make and repair cells, per the Academy of Nutrition and Dietetics.
Is pork liver a good source of iron?
Beef liver, for example, has 5 mg of iron per a regular 3-oz serving, or 28% of DV. In the same serving, pork liver sausage has 5.44 mg, and chicken liver contains 7.62 mg of iron. Are organ meats good for you? 6. Lentils These types of pulses are similar to beans and also contain iron. A half-cup serving contains 3 mg of iron, or 17% of DV.