Food Sources of Iron

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