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    Question ID:   1161         Current Version: 1
Question: What are the dietary sources of iron?
Category: Health & Beauty > Fitness and Nutrition
Keywords: iron deficiency, insufficient, diet, dietary source, amount, standard, food
Type: what
Rating:(0 ratings)    Views: 592    Discussions: 0   In Watch Lists: 1  

 
    Answer:

Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the standard amount. (All amounts listed provide 10% or more of the Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18 mg/day.)

Food, Standard Amount Iron (mg) Calories
Clams, canned, drained, 3 oz 23.8 126
*Fortified dry cereals (various), about 1 oz 1.8 to 21.1  54 to 127
Cooked oysters, cooked, 3 oz 10.2 116
Organ meats (liver, giblets), cooked, 3 oza 5.2 to 9.9 134 to 235
*Fortified instant cooked cereals (various), 1 packet 4.9 to 8.1 Varies
*Soybeans, mature, cooked, ½ cup 4.4  149
*Pumpkin and squash seed kernels, roasted, 1 oz 4.2 148
*White beans, canned, ½ cup 3.9 153
*Blackstrap molasses, 1 Tbsp 3.5 47
*Lentils, cooked, ½ cup 3.3  115
*Spinach, cooked from fresh, ½ cup 3.2 21
Beef, chuck, blade roast, cooked, 3 oz 3.1  215
Beef, bottom round, cooked, 3 oz 2.8  182
*Kidney beans, cooked, ½ cup 2.6  112
Sardines, canned in oil, drained, 3 oz 2.5  177
Beef, rib, cooked, 3 oz 2.4 195
*Chickpeas, cooked, ½ cup 2.4 134
Duck, meat only, roasted, 3 oz 2.3  171
Lamb, shoulder, cooked, 3 oz 2.3  237
*Prune juice, ¾ cup 2.3 136
Shrimp, canned, 3 oz 2.3 102
*Cowpeas, cooked, ½ cup 2.2 100
Ground beef, 15% fat, cooked, 3 oz 2.2 212
*Tomato puree, ½ cup 2.2 48
*Lima beans, cooked, ½ cup 2.2 108
*Soybeans, green, cooked, ½ cup 2.2 127
*Navy beans, cooked, ½ cup 2.1 127
*Refried beans, ½ cup 2.1 118
Beef, top sirloin, cooked, 3 oz 2.0 156
*Tomato paste, ¼ cup 2.0 54

Food Sources of iron are ranked by milligrams of iron per standard amount; also calories in the standard amount. (All amounts listed provide 10% or more of the Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18 mg/day.)

aHigh in cholesterol.

*These are non-heme iron sources. To improve absorption, eat these with a vitamin-C rich food.

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