Foods Rich in Iron

Food Milligrams of iron per 100 grams of food Food portions containing 1 milligram of iron
chicken / beef liver 8.8 10 grams
cooked beef 5.5 15 grams
cooked turkey meat 4.8 20 grams
sardines 4.0 25 grams
tuna fish in oil 1.2 1/2 can
cooked chicken 0.8 1 drumstick / leg or 1/8 of the chicken
pure tehina / tehini 9.0 2 teaspoons
sesame halva 6.0 15 grams
tehina said or prepared tehini 4.9 2 tablespoons
oat flakes 4.5 2 tablespoons (before cooking)
almonds 4.4 15 pieces
dried figs 4.0 2 pieces
cooked spinach 2.5 1cup
humus 2.6 3 tablespoons
cooked garbanzo beans 2.4 1/4 cup
cooked dry beans 2.3 1/4 cup
cooked lentils 2.2 1/3 cup
dried dates 1.7 4 dates
brown bread 1.7 2 slices
cooked green peas 1.4 1/3 cup
cooked potato 1.4 1/2 potato
Vegetables and fruit Servings and iron content
Collard greens, kale, mustard, beet or turnip greens 1/2 cup contains 2 milligrams
Cooked peas 1 cup contains 3 milligrams
Spinach 1 cup contains 4 milligrams
Dried apricots 1 cup contains 7.2 milligrams
Dried peaches 1 cup contains 9.6 milligrams
Prunes 1 cup contains 3.8 milligrams
Raisins 1 cup contains 5.1 milligrams
Beans Servings and iron content
Kidney, lima, navy, pinto, soy beans, and lentils 1 cup contains 5.0 milligrams
Iron fortified whole grains (cereal, breads, enriched rice and pasta)

From http://www.loveyourbaby.com/iron=rick-food-list.html

 

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