Iron Rich Food
The following foods are high in iron. 15 mg of iron per day is recommended.
|
Food
|
Serving size | Iron (mg) | |||
| Oysters, cooked | 3 oz | 7.0 | |||
| Tofu, raw | 1/2 oz | 6.7 | |||
| Beef liver, cooked | 2 oz | 5.0 | |||
| Beef, lean, cooked | 3 oz | 3.1 | |||
| Hamburger, cooked | 3 oz | 2.5 | |||
| Dry beans | 1/2 oz | 2.0 | |||
| Lentils | 1/2 oz | 1.5 | |||
| Chicken, without skin, dark meat | 3 oz | 1.2 | |||
| Note: milk products, white meat of poultry, high fat red meats, eggs, and nuts are very low in iron - 1 mg or less per serving | |||||
| Fortified Cereal | 3/4 c | up to 18 | |||
| Cream of Wheat, cooked | 3/4 c | 8.0 | |||
| Oatmeal, fortified, cooked | 3/4 c | 6.5 | |||
| Bran Cereal | 3/4 c | 4.5-8.0 | |||
| Note: rice, noodles, whole wheat bread have about 1 mg of iron per serving. | |||||
| Potato, with skin | 1 med. | 2.8 | |||
| Jerusalem artichokes | 1/2 c | 2.6 | |||
| Watermelon | 4" x 8" wedge | 2.1 | |||
| Figs | 4 large | 2.1 | |||
| Spinach, cooked | 1/2 c | 2.0 | |||
| Chard, cooked | 1/2 c | 2.0 | |||
| Apricots, dried | 10 halves | 1.7 | |||
| Peas, cooked | 1/2 c | 1.4 | |||
| Raisins | 1/4 c | 1.4 | |||
| Prunes, dried | 5 | 1.3 | |||