Food Sources of Iron

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Iron is a mineral found in many foods that is highly important for good health. Iron carries oxygen to all areas of the body. Low levels of iron in your body can result in you feeling tired and irritable.

 

Iron Content and Serving Sizes

Iron can be found in both animal and plant foods. The following table contains food sources of iron and our recommended serving size.

 

Food Item

Amount

mg Iron

Beef liver

3 oz

7.5

Chicken liver

3 oz

7.3

Lentils, cooked

1 Cup

6.6

Spinach, steamed

1 Cup

6.4

Tofu

4 oz, 1/2 c

6.0

Sesame seeds

1/4 cup

5.2

Kidney Beans

1 Cup

5.2

Venison

4 oz

5.0

Black strap molasses

1 T

5.0

Soybeans, cooked

1/2 cup

4.4

Amaranth, cooked

2/3 cup

4.0

Oysters

1 oz

3.8

Swiss chard

1 cup

3.2

Dulse, dried

2 gm

3.0

Lima beans

1/2 cup

2.9

Potato, baked

1 med

2.8

Garbanzo beans, cooked

1/2 cup

2.4

Pinto beans, cooked

1/2 cup

2.2

Turkey, dark meat

3 oz

2.0

Leeks, cooked

1 cup

2.0

Dandelion greens, cooked

1 cup

1.9

Apricots

1/4 cup

1.8

Pumpkin or squash

2 T seeds

1.8

Black beans

1/2 c

1.7

Peas, cooked

1/2 c

1.5

Beet greens

1/2 c

1.4

Brewer’s yeast

1 T

1.4

Quinoa, cooked

2/3 c

1.3

Figs

1/4 c

1.3

Sunflower seeds

1/8 c

1.3

Raisins

1/4 c

1.3

Green beans, cooked

1/2 c

1.2

Prunes

1/4 c

1.1

Endive

1 c

1.0

Cod

3 oz

1.0

Turkey, white meat

3 oz

1.0

Egg

1 large

1.0

Parsley

1/4 c

0.9

Rye

2/3 c

0.9

Kelp, dried

2 gm

0.8

Oats, cooked

2/3 c

0.8

Buckwheat, cooked

2/3 c

0.7

Blueberries, raspberries

1/2 c

0.5

 

Recommended daily intake of iron:

  • 18 mg/day for females
  • 10 mg/day for males
  • 1 mg/kg. body weight for infants
  • 10 mg/day for 6 months to 3 years

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