What are some food high in Iron?

Answer 1

What are some examples of iron-rich foods?
(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

DRIED BEANS AND PEAS
Lentils, cooked, drained 250 ml, 3.3 mg
Lima beans, cooked, drained 250 ml, 4.6 mg
Red kidney beans, cooked, drained 250 ml, 4.3 mg
Soya beans 250 ml, 4.3 mg
Split peas 250 ml, 4.5 mg

VEGETABLES
Asparagus, canned, drained 250 ml, 2.5 mg
Green peas 250 ml, 3.0 mg
Peppers, hot, red, dried, powder 15 ml, 2.3 mg
Spinach, canned, drained 250 ml, 5.0 mg
Spinach cooked 250 ml, 4.2 mg
Tomato juice 250 ml, 2.3 mg

FRUITS
Apricots, dried, uncooked 15 ml, 0.9 mg
Peaches, dried, uncooked 250 ml, 10.1 mg
Dates, pitted, cut 250 ml, 5.3 mg
Prune juice 250 ml, 11.0 mg

BREAKFAST CEREALS
All Bran 200 ml, 4.3 mg
Bran Flakes (raisins) 200 ml, 5.0 mg
Corn, puffed (presweetened) 200 ml, 4.2 mg
Farina (cream of wheat) 125 ml, 7.9 mg
Oats, puffed, with or without corn
(e.g. Cheerios) 250 ml, 9.2 mg
Oats, puffed (e.g. Alphabets) 250 ml, 6.2 mg
Rice Krispies 250 ml, 2.3 mg
Wheat flakes (e.g. Pep, Grapenuts) 200 ml, 6.4 mg
Wheat, puffed (e.g. Sugar Crisp) 250 ml, 6.3 mg
Whole wheat (e.g. Shreddies) 250 ml, 6.3 mg

NUTS
Almonds, shelled whole 125 ml, 4.0 mg
Brazil nuts 125 ml, 2.3 mg
Cashews, roasted 125 ml, 2.8 mg

PORK
Ham, lean and fat, roasted, 6 mm thick 2 slices, 2.7 mg
Pork chop, thick, with bone, lean and fat 1 chop, 1.9 mg

BEEF
Corned beef hash with potato 8 oz., 4.6 mg
Corned beef, medium fat 2 slices, 1.9 mg
Ground beef, broiled, medium fat 250 ml, 2.9 mg
Steak, broiled, lean only 1 piece, 3.4 mg

POULTRY
Chicken, white meat 76 g, 1.3 mg
Chicken, dark meat 90 g, 1.5 mg
Turkey 90 g, 1.6 mg

LIVER AND KIDNEY
Beef kidney (8 cm x 6 cm x 8 cm) 3 slices, 11.8 mg
Beef liver, fried 3 oz., 8.0 mg
Calf liver, fried 3 slices, 13.0 mg
Chicken liver, fried 3 medium, 7.7 mg
Pork kidney 3 slices, 7.2 mg
Pork liver 3 slices, 7.2 mg

FISH AND SHELLFISH
Clams, canned, drained 1 can, 5.5 mg
Lake trout, broiled or baked 90 g, 4.5 mg
Sardines, canned in oil 7 medium, 2.5 mg
Scallops 6 pieces, 3.0 mg
Tuna, canned, drained 90 g, 1.7 mg

COMBINED DISHES
Beans, white, dry, canned, with tomato sauce 250 ml, 4.9 mg
Beans, white, dry, canned, with wieners 250 ml, 5.0 mg
Beef pot pie, baked (10 cm) 1 pie, 4.1 mg
Cabbage rolls with meat 2 rolls, 2.1 mg
Chili con carne, with canned beans 250 ml, 4.5 mg
Chili con carne, without beans 250 ml, 3.8 mg
Poultry pot pie (10 cm) 1 pie, 3.0 mg
Spaghetti with meat balls and tomato sauce 250 ml, 3.9 mg

SEEDS
Pumpkin/squash seeds 125 ml, 6.5 mg
Sunflower seeds 125 ml, 4.1 mg

ODDS AND ENDS
All purpose flour 250 ml, 3.2 mg
Brewer’s dry yeast 15 ml, 1.4 mg
Brown’s sugar, packed 250 ml, 7.9 mg
Egg 1 egg, 1.1 mg
Egg noodles 250 ml, 2.7 mg
Instant breakfast with milk 1 pack, 5.0 mg
Molasses, cane, light 15 ml, 0.9 mg
Molasses, cane, blackstrap 250 ml, 3.2 mg
Pasta, enriched 250 ml, 2.4 mg
Split pea soup 250 ml, 1.5 mg
Whole wheat flour 250 ml, 3.8 mg

Answer 2

Iron Rich Foods:
Meats: Lean beef, lean pork, skinned poultry, shellfish, fish, liver, organ meats.
Egg yolks: Rich in iron, but very high in cholesterol and saturated fat.
Dried beans or peas: Pinto, kidney, lima, navy, chick peas, black-eyed peas, lentils, split peas, green peas.
Green leafy vegetables: Spinach, kale, collards, beet greens, chard, broccoli.
Dried fruits: Raisins, prunes, figs, dates, dried peaches, dried apricots.
Nuts and peanut butter
Grains: Iron fortified cereals (read labels), enriched breads, whole grain breads.

Answer 3

Red Meats have lots of iron.
Most meats have some.
eggs and milk do too,
even sea food has iron.

Answer 4

spinach cooked in a cast iron pan. liver -ugh.

Answer 5

Liver.

Answer 6

red meat and spinach. If you consume a lot of protein make sure you take calcium supplements as while the body metabolizes protein it uses calcium.

Answer 7

liver, red meat, eggs, fortified bread....just to name a few.

Answer 8

beef