Iron-Rich Foods

There are many reasons why people may be seeking to add more iron into their diets, not least of which because it’s something we all need every day to help build red blood cells and oxygenate the body.

Spinach
Method: Cooked
Amount: 125 mL (½ cup)
Amount of iron: 2.0-3.4 mg

Edamame/Baby Soybeans
Method: Cooked
Amount: 125 mL (½ cup)
Amount of iron: 1.9-2.4 mg

Lima Beans
Method: Cooked
Amount: 125 mL (½ cup)
Amount of iron: 2.2 mg

Asparagus
Method: Raw
Amount: 6 spears
Amount of iron: 2.1 mg

Potatoes With Skin
Method: Cooked
Amount: 1 medium
Amount of iron: 1.3-1.9 mg

Octopus
Method: Cooked
Amount: 75 g (2 ½ oz)
Amount of iron: 7.2 mg

Blackstrap Molasses
Amount: 15 mL (1 Tbsp)
Amount of iron: 3.6 mg

Green Peas
Method: Cooked
Amount: 125 mL (½ cup)
Amount of iron: 1.3 mg

Tofu
Method: Cooked
Amount: 150 g (¾ cup)
Amount of iron: 2.4-8.0 mg

Beans: White, Kidney, Navy, Pinto, Black, Roman/Cranberry, Adzuki
Method: Cooked
Amount: 175 mL (¾ cup)
Amount of iron: 2.6-4.9 mg

Turnips
Method: Cooked
Amount: 125 mL (½ cup)
Amount of iron: 1.5-1.7 mg

Prune Juice
Amount: 125 mL (½ cup)
Amount of iron: 1.6 mg

Beets
Method: Canned
Amount: 125 mL (½ cup)
Amount of iron: 1.6 mg

Instant Oatmeal
Method: Cooked
Amount: 175 mL (¾ cup)
Amount of iron: 4.5-6.6 mg

Ground Beef Or Lamb
Method: Cooked
Amount: 75 g (2 ½ oz)
Amount of iron: 1.3-2.2 mg

Seafood: Shrimp, Scallops, Crab
Method: Cooked
Amount: 75 g (2 ½ oz)
Amount of iron: 2.2-2.3 mg

Beef Liver
Method: Cooked
Amount: 75 g (2 ½ oz)
Amount of iron: 4.9 mg

Chicken, Turkey Or Lamb Liver
Method: Cooked
Amount: 75 g (2 ½ oz)
Amount of iron: 6.2-9.7 mg

Cream Of Wheat
Method: Cooked
Amount: 175 mL (¾ cup)
Amount of iron: 5.7-5.8 mg

Apricots
Method: Dried
Amount: 60 mL (¼ cup)
Amount of iron: 1.6 mg

Duck
Method: Cooked
Amount: 75 g (2 ½ oz)
Amount of iron: 1.8- 7.4 mg

Granola Bar With Oat, Fruits And Nuts
Amount: 1 bar (32 g)
Amount of iron: 1.2-2.7 mg

Oysters
Method: Cooked
Amount: 75 g (2 ½ oz)
Amount of iron: 3.3-9.0 mg

Hearts Of Palm
Method: Canned
Amount: 125 mL (½ cup)
Amount of iron: 2.0 mg

Lamb Kidneys
Method: Cooked
Amount: 75 g (2 ½ oz)
Amount of iron: 9.3 mg

Lentils
Method: Cooked
Amount: 175 mL (¾ cup)
Amount of iron: 4.1-4.9 mg

Nuts: Cashews, Almonds, Hazelnuts, Macadamia, Pistachios
Method: Raw

Amount: 60 ml (¼ cup)
Amount of iron: 1.3-2.2 mg

Pig Liver
Method: Cooked
Amount: 75 g (2 ½ oz)
Amount of iron: 13.4 mg

Pumpkin Or Squash Seeds
Method: Roasted
Amount: 60 mL (¼ cup)
Amount of iron: 1.4-4.7 mg

Sardines
Method: Canned
Amount: 75 g (2 ½ oz)
Amount of iron: 1.7-2.2 mg

Snow Peas
Method: Cooked
Amount: 125 mL (½ cup)
Amount of iron: 1.7 mg

Tempeh/Fermented Soy Product
Method: Cooked
Amount: 150 g (3/4 cup)
Amount of iron: 3.2 mg

Kidney: Beef, Veal, Pork
Method: Cooked
Amount: 75 g (2 ½ oz)
Amount of iron: 2.3-4.4 mg

Moose Or Venison
Method: Cooked
Amount: 75 g (2 ½ oz)
Amount of iron: 2.5-3.8 mg

Peas: Chickpeas/Garbanzo, Black-Eyed, Split
Method: Cooked
Amount: 175 mL (¾ cup)
Amount of iron: 1.9-3.5 mg

 
 
 
 
 
 

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