Beauty & Grooming  Discussion Forum

Name: ruby

Iron mg per serving
Iron in Breads, cereals, and grains
Bran flakes, 1 c 11.0
Oatmeal, 1 packet 6.3
Samolina, Cream of wheat, 1/2 cup cooked 5.5
Wheat germ, 2 tablespoon 1.2
Whole wheat bread, 1 slice 0.9
White bread, 1 slice 0.7
Iron in Vegetables (1/2 cup cooked)
Sea vegetables 18.1-42.0
Swiss chard 2
Turnip greens 1.6
Prune juice, 4 oz 1.5
Spinach cooked 1.5
Beet greens cooked 1.4
Potato, 1 large 1.4
Bok choy cooked 0.7
Peas, cooked 0.65
Green beans, cooked 0.60
Tomato juice 0.6
Broccoli, cooked 0.55
Watermelon, 1/8 medium 0.5
Iron in Legumes (1/2 cup cooked)
Lentils 3.2
Black eye beans 2.6
Navy beans 2.5
Pinto beans 2.2
Lima beans 2.2
Kidney beans 1.5
Chick peas (200 g) 6.2
Iron in Soy foods (1/2 cup cooked)
Tofu 6.6
Soybeans 4.4
Tempeh 1.8
Soy milk 0.9
Iron in Nuts/Seeds (2 Tablespoon)
Pumpkin seeds 2.5
Figs, dried, 5 2.0
Dried apricot, 5 1.6
Almond, 1/4 cup 1.3
Tahini 1.2
Sesame 1.2
Sunflower seeds 1.2
Cashew nuts 1.0

Sources:
USDA Nutrient Data Base for Standard Reference, Release 12, 1998.
Pennington J. Bowe' s and Church' s Food Values of Portions Commonly Used. 16th ed. Lippincott-Raven 1994.
US Dept of Agriculture: 1988: Publication No. HNIS/PT-103.
US Dept of Agriculture 1986. Agriculture Handbook No. 8-16.


From the above table you can chose foods high in iron.

Subscribe to this conversation Reply Anonymously