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Foods that have iron

  • Food Amount Mg of iron

    clams, canned

    3 oz.

    24

    ready-to-eat cereals enriched with iron

    1 cup

    5 to 18

    cooked cereal enriched with iron

    1 cup

    5 to 10

    tofu, firm

    1/2 cup

    13

    tofu, regular

    1/2 cup

    6.6

    lentils, cooked

    1 cup

    6.6

    spinach, fresh and cooked

    1 cup

    6.5

    enriched wheat flour, cornmeal

    1 cup

    5.8

    meats (liver, heart, kidney)

    3 oz.

    5.4

    liver sausage

    2 slices

    5.3

    trail mix (chocolate chips, nuts and seeds)

    1 cup

    5

    buckwheat flour

    1 cup

    4.9

    spinach, canned

    1 cup

    4.9

    dried beans, cooked (black, pinto, kidney, navy, soy, white)

    1 cup

    4.5

    black-eyed peas cooked

    1 cup

    4.3

    beef (lean), cooked

    3 oz.

    3.4

    turnip or beet greens, cooked

    1 cup

    3

    peas or beets, cooked

    1 cup

    3

    asparagus, mushrooms, sweet potato, white potato with skin

    1 cup

    2.5 to 3.0

    spinach frozen

    1 cup

    2

    lamb (lean), cooked

    3 oz.

    2.3

    shrimp, cooked

    3 oz.

    2.3

    enriched spaghetti, rice or noodles, cooked

    1 cup

    2

    prune juice

    1/2 cup

    1.5

    carob

    3 oz.

    1.1

    chocolate chips

    2 tablespoons

    1.1

    Dried fruit Amount Mg of iron

    raisins

    1/3 cup

    1.3

    prunes, cooked

    1/2 cup

    1.2

    peach

    two halves

    1

    fig

    two

    1

    apricots

    six halves

    1

  • Pregnant?

    You should aim for at least 30 milligrams (mg) of iron each day during pregnancy. 


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