Food Sources for Iron

Each serving size listed contains at least 1.5 milligrams of iron

Food Serving Size
Apricots 5 halves
Beans, dried 1/2 cup
Beet greens, cooked 1/2 cup
Cereals, 40% bran# 1 ounce
Chick peas or garbonzos 1/8 cup
Cider, sweet 10 ounces
Egg, whole (medium) 2
Fig bars 4 large

Fish:

Sardines (canned)* 2 ounces
Scallops 2 ounces
Shrimp 2 ounces
Tuna (canned)* 1/2 cup
Grits 1/4 cup
Instant Breakfast*+ 1 serving
Lentils, cooked 3 ounces
Maple syrup 3 tablespoons

Meat:

Beef, chipped or dried*+ 1 ounce
Beef, cooked+ 2 ounces
Ham, cooked, cured*+ 2 ounces
Lamb, cooked+ 3 ounces
Molasses 2 tablespoons

Nuts:

Brazil nuts 1/2 cup
Peanuts, roasted* 2/3 cup
Pecans 2/3 cup
Pine nuts, pinon nuts 3/4 ounce
Pistachio nuts 1/4 ounce
Walnuts 1/2 cup of halves
Peaches, dried 2 halves
Peanut butter 5 tablespoons
Peas 2/3 cup
Peas, dried 1/8 cup

Poultry:

Chicken, cooked 3 1/2 ounces
Turkey, cooked 3 1/2 ounces
Prunes, dried 4 medium
Prune juice 1/4 cup
Raisins, dried 1 1/2 ounces
Soybeans 2 ounces
Soybean curd (tofu) 1/4 cup
Spinach, raw, frozen 2 ounces
Spinach, cooked, canned# 1/2 cup
Strawberries 1 cup
Tomato juice (canned)* 3/4 cup
Watermelon 6" diameter x 1 1/2" slice
Wheat germ 2 tablespoons
* = High in sodium
+ = High in cholesterol or saturated fat
# = Not well metabolized
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