Table 2. Food Sources of Iron

<!--noad--> The overall best source of iron is liver, followed by red meats, beans, dark meat, green leafy vegetables and whole-wheat grains. Remember, iron from most animal sources (heme iron) is usually better absorbed than iron from plant sources (non-heme iron).

FOOD PORTION IRON (mg)

Animal Products
Calves liver 3 oz. 12.1
Beef liver 4 oz. 10.0
Oysters 6-8 (4 oz.) 6.6
Hamburger, lean 3.5 oz. 5.0
Roast beef 4 oz. 4.1
Clams 3 oz. cooked 4.0
Ground beef, lean 4 oz. 4.0
Liverwurst 2 oz. 3.0
Ham 3.5 oz. 2.9
Turkey meat, dark 4 oz. 2.6
Tunafish 3.5 oz. 1.9
Turkey meat, light 4 oz. 1.3
Egg (poached) 1 1.2
Haddock 4 oz. 1.2
Codfish 4 oz. 1.2
Salmon 3.5 oz. 1.2
Vegetarian Products
Kidney beans 3 oz. cooked 6.8
Prune juice 1/2 cup 5.3
Lima beans 1/2 cup 2.9
Cucumber 1 medium 2.6
Sunflower seeds 1/2 cup 2.6
Almonds 1.75 oz. 2.4
Squash 3.5 oz. 1.9
Apricots, dried 1/4 cup 1.8
Potato chips 3.5 oz. 1.8
Broccoli, raw 1 stalk 1.7
Spinach, raw, chopped 1 cup 1.7
Meatless hamburger patty 1 1.5
Peas, fresh, cooked 1/2 cup 1.5
Chocolate, bittersweet 1 oz. 1.4
Raisins 1/4 cup 1.3
Peanut butter 1.75 oz. 1.0

Table adapted from LifeSource Blood Service; 1205 North Milwaukee Avenue; Glenview, IL 60025-2498


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