Foods that have 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

raisins

1/3 cup

1.3

prunes, cooked

1/2 cup

1.2

peach

two halves

1

fig

two

1

apricots

six halves

1