Foods High in Iron

×

Error message

  • Warning: Cannot modify header information - headers already sent by (output started at /home/content/12/9914012/html/index.php:6) in drupal_send_headers() (line 1485 of /home/content/12/9914012/html/includes/bootstrap.inc).
  • Warning: Cannot modify header information - headers already sent by (output started at /home/content/12/9914012/html/index.php:6) in drupal_send_headers() (line 1485 of /home/content/12/9914012/html/includes/bootstrap.inc).
  • Warning: Cannot modify header information - headers already sent by (output started at /home/content/12/9914012/html/index.php:6) in drupal_send_headers() (line 1485 of /home/content/12/9914012/html/includes/bootstrap.inc).
  • Warning: Cannot modify header information - headers already sent by (output started at /home/content/12/9914012/html/index.php:6) in drupal_send_headers() (line 1485 of /home/content/12/9914012/html/includes/bootstrap.inc).
  • Warning: Cannot modify header information - headers already sent by (output started at /home/content/12/9914012/html/index.php:6) in drupal_send_headers() (line 1485 of /home/content/12/9914012/html/includes/bootstrap.inc).
  • Warning: Cannot modify header information - headers already sent by (output started at /home/content/12/9914012/html/index.php:6) in drupal_send_headers() (line 1485 of /home/content/12/9914012/html/includes/bootstrap.inc).
 

AVERAGE SERVING

IRON, MG

FOOD

WEIGHT
(GM)

APPROXIMATE
MEASURE

PER SERVING

PER 100 GM

almonds

15

12-15

0.7

4.4

apricots, dried

30

5 halves

1.5

4.9

bacon, cooked

25

4-5 slices

0.8

3.3

beans, dried
lima, dried

30 (dry)
30 (dry)

½ c cooked
½ c cooked

2.1
2.3

6.9
7.5

beef, rib roast, cooked
corned, medium fat
dried

60
60
30

2 oz
2 oz
1 oz

1.8
2.6
1.5

3.0
4.3
5.1

beet greens, cooked

75

½ c

2.4

3.2

bologna

30

1 slice

0.7

2.2

bran flakes, 40%

15

½ c

0.8

5.1

Brazil nuts

15

2 medium

0.5

3.4

breaded, whole wheat

25

1 slice

0.6

2.2

cashews

15

6-8

0.8

5.0

chard

75

½ c

1.9

2.5

chocolate, bitter
sweetened, plain

30
30

1 square
1 square

1.3
0.8

4.4
2.8

clams

60

2 oz

4.2

7.0

cocoa

7

1 T

0.8

11.6

coconut, fresh
dried

15

½ oz
2 T

0.3
0.5

2.0
3.6

cornmeal, degermed, enriched

15

½ (cooked)

0.4

2.9

cress, garden

10

5-8 sprigs

0.3

2.9

currants, dried

30

2 T

0.8

2.7

dandelion greens

75

½ c

2.3

3.1

dates

30

3-4

0.6

2.1

eggs, whole
yolks

50
20

1
1

1.4
1.4

2.7
7.2

figs, dried

30

2 small

0.9

3.0

flour, all purpose, enriched

15

2 T

0.4

2.9

flour, whole wheat

15

2 T

0.5

3.3

ham, smoked

60

2 oz

1.7

2.9

hazelnuts

15

10-12

0.6

4.1

heart, beef

60

2 oz

2.8

4.6

kale

75

3/4 c

1.7

2.2

kidney, beef

60

2 oz

4.7

7.9

lamb, leg

60

2 oz

1.9

3.1

lentils, dry

30 (dry)

½ c (cooked)

2.2

7.4

liver, beef

60

2 oz

4.7

7.8

liver sausage

30

1 slice

1.6

5.4

molasses, light

20

1 T

0.9

4.3

oatmeal

15 (dry)

½ c cooked

0.7

4.5

oysters, raw

60

2 oz

3.4

5.6

parsley

10

10 small sprigs

0.4

4.3

peaches, dried

30

3 halves

1.9

6.9

peas, dry

30 (dry)

½ c cooked

1.4

4.7

pecans

15

12 halves

0.4

2.4

popcorn

15

1 c popped

0.4

2.7

pork loin, cooked

60

2 oz

1.8

3.0

pork sausage

60

3 oz

1.4

2.3

prunes, dried

30

4 prunes

1.2

3.9

raisins, dried

50

5 T

1.7

3.3

rye, whole meal

15

1 T

0.6

3.7

sardines

60

2 oz

1.6

2.7

shrimp, canned

60

2 oz

1.9

3.1

syrup, table blends

20

1 T

0.8

4.1

soybean, dried
flour, medium fat

25
15

2 T
3 T

2.0
2.0

8.0
13.0

spinach, cooked

75

½ c

1.5

2.0

sugar, brown

15

1 T

0.4

2.6

tongue, beef

60

2 oz

1.7

2.8

turkey

60

2 oz

2.3

3.8

turnip greens

75

½ c

1.8

2.4

veal roast, cooked

60

2 oz

2.2

3.6

walnuts

15

8-15 halves

0.3

2.1

wheat flakes
shredded, plain
whole meal

15
30
15

½ c
1 biscuit
½ c (cooked)

0.5
1.1
0.5

3.0
3.5
3.4

yeast compressed
dried brewer’s

30
15

1 oz
2 T

1.5
2.7

4.9
18.2

 

* From Mayo Clinic Diet Manual. 3rd Ed. Philadelphia. W.B. Saunders Company 1961, pp. 188-89