Iron Rich Foods

IRON RICH FOODS 

List of Grains Rich in Iron

Brown rice, 1 cup cooked 0.8 mg         Whole wheat bread, 1 slice 0.9 mg     Wheat germ, 2 tablespoons 1.1 mg       English Muffin, 1 plain 1.4 mg        Oatmeal, 1 cup cooked 1.6 mg             Total cereal, 1 ounce 18.0 mg            Cream of Wheat, 1 cup 10.0 mg     Spaghetti, enriched, 1 cup, cooked 2.0 mg  Pita, whole wheat, 1 slice/piece, 6 inch 1.9 mg                                                            Raisin bran cereal, 1 cup 6.3 mg

List of Vegetables Rich in Iron

Broccoli, cup, boiled 0.7 mg      Green beans, cup, boiled 0.8 mg                             Beets, 1 cup 1.8 mg                        Peas, cup frozen, boiled 1.3 mg                             Lima beans, baby, frozen, cup, boiled 1.8 mg                                                               Potato, fresh baked, cooked w/skin on 4.0 mg                                                                 Vegetables, green leafy, cup 2.0 mg                                                                             Watermelon, 6 inch x inch slice 3.0 mg

List of Iron Rich Legumes, Seeds, and Soy

Sunflower seeds, 1 ounce 1.4 mg         Soy milk, 1 cup 1.4 mg                              Kidney beans, cup canned 1.6 mg        Tofu, firm, cup 1.8 mg**                     Chickpeas, cup, canned 1.6 mg            Pistachios, cup 4.4 mg                                   Soy burger, 1 average 1.8 to 3.9 mg**     Raw Spinach, 1 cup mg**                     Cooked Spinach, 1 cup 3.5 mg **            Pumpkin Seeds, cup roasted 8.5 mg

Other Foods Rich in Iron

Blackstrap Molasses, one tablespoon 3.0 mg     Dark meat Turkey cup 2.6 mg        Dates or Prunes, cup 2.4 mg                             Clams, Oysters cup 3.0 mg              Beef, Pork, Lamb, three ounces 2.3 to 3.0 mg                                                                  Liver (beef, chicken), three ounces 8.0 to 25.0 mg*                                                        Pizza, cheese or pepperoni, of 10 inch pie 4.5 to 5.5 mg

Iron Absorption Enhancers: eat these foods to increase the iron absorption of the foods

Meat/fish/poultry                                 White wine                                                              Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc               Vegetables: Broccoli, brussels sprouts, tomato, tomato juice,  potato, green & red peppers

Iron Absorption Inhibitors: these foods decrease the iron absorption

Red Wine, Coffee & Tea       Whole grains and bran       Soy products                   Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato

*Pregnant women should not eat liver because of the high Vitamin A content which can harm the baby.                                                                                             **Eat with iron absorption enhancers.