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  • What are the best food sources of iron?

What are the best food sources of iron?

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
July 24, 2013 October 23, 2017 Dr. Bill Sears
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