Muscles | Cooking methods | Cooking yield (%) | HI in meat portion (mg/100g raw meat) | NHI in meat portion (mg/100g raw meat) | PAIA (mg/100g raw meat) | Daily iron requirements from 100 g of raw meat | |
Adult man | Adult woman | ||||||
Longissimus thoracis | Raw | 100 | 1.60 | 0.70 | 0.43 | 47 | 27 |
Steak grilled rare | 90 - 95 | 1.40 | 0.60 | 0.38 | 42 | 24 | |
Grilled or roasted rare | 80 - 85 | 1.20 | 0.60 | 0.34 | 37 | 21 | |
Grilled or roasted welldone served hot | 70 - 75 | 1.10 | 0.60 | 0.29 | 32 | 18 | |
Big roast very welldone or served cold | 65 - 70 | 0.90 | 0.50 | 0.26 | 29 | 16 | |
Semi-membranosus as an example of a tougher muscle | Raw | 100 | 1.70 | 0.64 | 0.46 | 51 | 29 |
Stewed or Braised | 60 - 70 | 0.90 | 0.39 | 0.25 | 28 | 16 | |
Under-pressure > 115˚C | 50 - 70 | 0.30 - 0.50 | 0.30 - 0.50 | 0.10 - 0.14 | 11 - 15 | 6 - 9 |