Iron Content of Some Foods


FOOD

SERVING SIZE

CALORIES

IRON (MGs)

MEAT, POULTRY, EGGS

 Beef (average cut)

3.5 oz., cooked

300

 2.6

 Pork (average cut)

3.5 oz., cooked

375

 2.9

 Lamb (average cut)

3.5 oz., cooked

260

 1.2

 Chicken (average cut)

3.5 oz., cooked

170

 1.5

 Liver (all kinds)

3.5 oz., cooked

200

8.5

 Egg

1 egg

80

1.0

SEAFOOD

 Clams (soft shell)

4 large

 82

3.4

 Clams (hard shell)

5 large

 80

7.5

 Shrimp (canned)

0.5 cup

 80

 1.8

 Oysters (Eastern)

5 - 8 medium

 66

 5.5

 Oysters (Pacific)

2 - 4 medium

 91

 7.2

   

BEANS, NUTS, SEEDS

   

 White Beans

0.5 cup, cooked

120

 2.7

 Soybeans

0.5 cup, cooked

130

 2.7

 Lentils

0.5 cup, cooked

 70

 1.5

 Sunflower Seed Kernels

4 oz.

600

 8.0

 Sesame Seeds

4 oz.

650

 2.8

 Black Walnut

0.5 cup

560

 3.2

 Peanuts

0.5 cup

560

 3.2

 

 

FRUITS

 

 Dried Apricots

17 halves, uncooked

260

 5.5

 Dried Peaches

8 halves

262

6.0

 Dates

1 cup

490

5.3

 Raisins

1 cup

400

5.0

 Prunes

10 large, uncooked

255

4.0

 Prune Juice

1 cup

170

9.8

   

VEGETABLES

   

 Leafy Greens (average)

 0.5 cup, cooked

25

 2.0

 Green Peas

0.5 cup, cooked

 55

 1.2

 Lima Beans

0.5 cup, cooked

110

 2.5

   

GRAINS AND CEREALS

   

Cream of Wheat, enriched

1 cup, cooked

140

15.6

Oatmeal

1 cup, cooked

148

1.7

Wheaties

1 cup

104

 1.7

Special K

1 cup

 60

 2.5

Bread (whole wheat or enriched white)

1 slice

56

0.5

   

Baby cereals (mixed)

6 Tbsp., dry

107

14.0

   

MISCELLANEOUS

   

 Molasses, blackstrap

1 Tbsp.

 43

 2.3

 Soybean Curd

4 oz. (0.5 cup)

 80

 2.0

Teens and adult women need 18 milligrams of iron daily. Eating iron rich foods can help prevent anemia.


Two of every three adults living in poverty in the United States are women.

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