| Foods with Heme Iron | ||
| Food | Serving | Iron (mg) |
| Clams, canned, drained solids | 85 g (3 oz) | 23.8 |
| Turkey, giblets, cooked, | 145 g (1 cup) | 11.18 |
| Chicken, broilers or fryers, giblets, cooked, simmered | 145 g (1 cup) | 10.21 |
| Duck, domesticated, meat only, cooked, roasted | 221g (1/2 duck) | 5.97 |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, | 85 g (3 oz ) | 2.62 |
| Turkey, all classes, meat only, cooked, roasted | 140 g (1 cup) | 2.49 |
| Fish, sardine, Atlantic, canned in oil, drained solids with bone | 85 g (3 oz ) | 2.48 |
| Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" | 85 g (3 oz ) | 2.30 |
| Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled | 85 g (3 oz) | 2.21 |
| Shrimp, canned | 85 g (3 oz ) | 1.81 |
| Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter | 140 g (1/2 breast) | 1.75 |
|
Lamb, domestic, leg, whole (shank and sirloin), roasted |
85 g (3 oz ) | 1.68 |
| Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised | 85 g (3 oz) | 1.66 |
| Beef, top sirloin, all grades, broiled | 85 g (3 oz ) | 1.59 |
| Tuna, light, canned in water, drained solids | 85 g (3 oz) | 1.30 |
|
Try to avoid eating foods that block absorption of of iron from plant foods such as tea, coffee, and wines. The absorption of iron from plant foods is improved by the presence in a meal of foods high in vitamin C (ascorbic acid). Good sources of vitamin C include guava, red and green bell peppers, kiwi fruit, oranges, grapefruit, strawberries, Brussels sprouts ,cantaloupe, kohlrabi, broccoli, sweet potato, |
||
| Foods with Non-Heme Iron | ||
| Food | Serving | Iron (mg) |
| Fortified cereals
ready-to-eat Kellogg''s Product 19 General Mills Total |
30 g (1 cup) | 18.00 |
| Rice, white, long-grain, parboiled, enriched, dry | 185 (1 cup ) | 9.73 |
| Soybeans, mature cooked, boiled, without salt | 172 g (1 cup) | 8.84 |
| Lentils, mature seeds, cooked, boiled, without salt | 198 g (1 cup ) | 6.59 |
| Spinach, cooked | 180 g (1 cup ) | 6.43 |
| Lima beans, large, mature seeds, cooked, boiled, without salt | 188 g (1 cup) | 4.49 |
| Refried beans, canned, traditional style | 252 g (1 cup) | 4.21 |
| Bulgar, dry | 140 g (1 cup) | 3.44 |
| Tomatoes, red, ripe, canned, stewed | 255 g (1 cup) | 3.39 |
|
Cherries, sour, red, canned, water pack, solids and liquids |
244 g (1 cup) | 3.34 |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, canned | 240 g (1 cup) | 3.24 |
| Prune juice, canned | 256 g (1 cup) | 3.02 |
| Raisins, seedless | 145 g (1 cup) | 2.73 |
| Mushrooms, cooked, boiled, drained, without salt | 156 g (1 cup) | 2.71 |
| Sweet potato, canned | 255 g (1 cup) | 2.27 |