Food | Approximate measure | Iron (mg) |
High-iron sources | ||
Cereals, fortified | 1 serving | 4.5 to 17.8 |
Cream of Wheat (quick or instant)* | 1/2 cup | 7.8 |
Kidney, beef¶ | 2 oz (60 g) | 5.3 |
Liver, beef¶ | 2 oz (60 g) | 5.8 |
Liver, calf¶ | 2 oz (60 g) | 9 |
Liver, chicken¶ | 2 oz (60 g) | 6 |
Liverwurst¶ | 2 oz (60 g) | 3.6 |
NutsΔ | 1 cup | 5 to 7 |
Prune juice | 1/2 cup | 5.1 |
Seeds, sunflowerΔ | 3 1/2 oz (100 g) | 7.1 |
Moderate-iron sources | ||
Almonds, dried, unblanched | 1/2 cup | 3 |
Dried beans and peas | ||
Baked beans, no pork | 1/4 cup | 1.5 |
Blackeye peas, cooked | 1/4 cup | 0.8 |
Chick peas, dry | 1/4 cup | 3.5 |
Great northern beans, cooked | 1/4 cup | 1.3 |
Green peas, cooked | 1/4 cup | 1.4 |
Lentils, dry | 1/4 cup | 3.4 |
Lima beans, cooked | 1/4 cup | 1.3 |
Navy beans, cooked | 1/4 cup | 1.3 |
Red beans, dry | 1/4 cup | 3.5 |
Soybeans, cooked | 1/4 cup | 1.4 |
White beans, dry | 1/4 cup | 3.9 |
Beef, cooked◊ | 2 oz (60 g) | 2 to 3 |
Ham, cooked | 2 oz (60 g) | 1.3 |
Lamb, cooked | 2 oz (60 g) | 1.9 |
Peaches, dried | 1/4 cup | 2.4 |
Peanuts, roasted without skins | 3 1/2 oz (100 g) | 3.2 |
Pork, cooked§ | 2 oz (60 g) | 2 to 3 |
Prunes, dried | 2 large | 1.1 |
RaisinsΔ | 5/8 cup | 3.5 |
Scallops | 2 oz (60 g) | 1.6 |
Spinach (cooked) | 1/2 cup | 3.2 |
Spinach (raw) | 1 cup | 0.9 |
Turkey, cooked | 2 oz (60 g) | 1.7 |
Approximate iron content of popular prepared foods | ||
Hamburger | ||
Small | 1 | 3 |
Large | 1 | 5.2 |
Spaghetti with meatballs | 1 cup | 3.3 |
Frankfurter and beans | 1 cup | 4.8 |
Pork and beans | 1 cup | 5.9 |
Chile con carne | 1 cup | 3.6 |
Beef burrito or tostado | 1 medium | 3.4 to 4.6 |
Cheese pizza | 2 slices | 3 |
Cheese pizza with beef | 2 slices | 4.8 |
White bread | 1 piece | 0.7 |
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