which foods are high in iron?

Answer 1

Dried beans and nuts, all animal products except dairy products, green leafy vegetables.

Answer 2

Table of food high in iron:

Iron rich food / Iron Content / RDA % / * Calories
Cockles boiled 28mg 155% 50
Black Pudding 20mg 111% 300
Liver 9mg 50% 190
Fish Paste 9mg 50% 170
******* 8.3mg 46% 270
Kidney 8mg 44% 170
Venison 7.8mg 43% 200
Heart 7.7mg 43% 180
Mussels boiled 7mg 39% 90
Liver Pate 7mg 39% 190
Liver Sausage 6.4mg 36% 312
Goose 5mg 28% 320
Pheasant 5mg 28% 220
Shrimps canned 5mg 28% 95
Haggis 4.8mg 27% 310
Sardines canned 4.5mg 27% 180
Anchovies canned 4mg 22% 285
Whitebait 4mg 22% 310
Tongue Ox 3mg 17% 300
Pilchards canned 2.7mg 16% 130
Beef lean 2.5mg 16% 240
Other Iron rich foods Iron content RDA % Calories
Thyme ground 124mg 688% * 276
Curry Powder 58mg 321% * 233
Oat & Wheat Bran 45mg 250% * 330
Cinnamon ground 38mg 210% * -
Garam Masala 33mg 183% * 380
Rosemary 30mg 167% * 330
Oxo cube 24.5mg 136% * 230
Paprika 24mg 133% * 290
Bran Flakes 20mg 111% 320
Ready Brek 13.2mg 73% 373
Special K cereal 13mg 73% 370
Bran Wheat 13mg 73% 205
Sesame Seeds 10mg 55% 11
Black Treacle 9.2mg 54% 260
Soya flour low fat 9mg 50% 350
Wheatgerm 8.5mg 49% 300
Liquorice 8mg 44% 310
Cashew Nuts 6.2mg 34% 610
Blackcurrants canned 5mg 28% 45
Figs dried 4.2mg 23% 205
Bombay Mix 3.8mg 21% 500
Lentils boiled 3.5mg 19% 100
Apricots ready-to-eat 3.5mg 19% 160
Hazelnuts 3.2mg 19% 650
Almonds 3mg 17% 600
Twiglets 3mg 17% 380
Soya beans 3mg 17% 140
Malt bread 2.8mg 16% 270
Wholemeal bread 2.7mg 15% 215
Red Kidney beans 2.5mg 14% 100
Watercress 2.2mg 14% 23

Answer 3

What is the daily recommended iron intake for an adult?
10-18 mg


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 4

spinach, red meat, leafy veggies

Answer 5

beef
beets
leafy greens
collard greens
romaine
mustard greens
kale
etc.

Answer 6

beef liver
spinach