What are the best food sources of iron?

Submitted by Matt Sears on Sat, 02/23/2013 - 04:13
 

BEST IRON-RICH FOODS

Meat and poultry

 

Beef (4 oz)
Ground beef (4 oz)
Lamb (4 oz)
Pork (4 oz)
Veal (4 oz)
Lunch meat (2 slices)
Hot dog (1)
Chicken liver (4 oz)
Liver (beef, 4 oz)
Liver (calf's, 4 oz)
Chicken (light meat, 4 oz)
Chicken (dark meat, 4 oz)
Turkey (light meat, 4 oz)
Turkey (dark meat, 4 oz)

 		 Iron (in milligrams)

 

3.5
2.5
2.5
1.0
1.5
0.9
0.5
10
6.5
16
1.0
1.6
1.6
2.5

 
Seafood

Clams (4 oz)
Oysters (1/2 cup)
Shrimp (4 oz)
Tuna (3 oz)

3.0
8.0
2.0
1.0
Vegetables

 

Beans (1/2 cup)
Chick peas (1/2 cup)
Artichokes (1/2 cup), raw
Beet greens (1 cup)
Potato (with skin, 1)
Potato (without skin, 1)
Pumpkin (4 oz)
Sauerkraut (4 oz)
Peas (4 oz)
Spirulina (1 tsp.)
Lentils (4 oz)
Barley (4 oz)
Jerusalem artichokes (4 oz)
Sweet potatoes (4 oz)
Tomato paste (4 oz)
Tomato puree (4 oz)
Tomato sauce (4 oz)

 


2.0
2.0
2.0
2.7
2.5
0.6
1.7
1.7
1.0
5.0
3.0
2.0
2.5
1.7
3.9
1.1
0.8

 
Grains and Cereals

 

Pasta (4 oz)
Bagel (1 oz)
Bread (white, one slice)
Bread (whole wheat, one slice)
Cream of Wheat (4 oz)
Breakfast cereals (iron-fortified, 1 oz)
Grains for baking (amaranth and Quinoa)

 


1.0 - 2.0
1.8
0.6
1.0
5.0
4.0 - 8.0
8.0 - 9.0

 
Fruits and Juices

 

Apricots, dried (10 halves)
Figs (5)
Peaches, dried (6 halves)
Prune juice (8 oz)
Raisins (4 oz)

 


1.6
2.0
3.1
3.0
1.5

 
Others

 

Nuts (1 ounce almonds, peanuts)
Tofu, firm (3 ounces)
Brewer's yeast (1tbsp.)
Infant formula (iron-fortified, 8 ounces)
Blackstrap molasses (1 tbsp.)
Chili con carne with beans (1 cup)
Sunflower seeds (1 ounce)
Pumpkin seeds (1 ounce)

 


1.0
2.0 -7.0
1.4
3.0
3.5
4.0
1.9
4.0

 

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