| 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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