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Iron Foods

MEATS Chuck stew 4 oz 3.1 mg Hamburger 4 oz 3.5 mg Liver 3 ½ 6.6 mg Roast 8 oz 4.6 mg CHICKEN Fried 1/2 bird 1.8 mg Breast (fried) 1.1 mg Roasted 3 1/2 oz 2.1 mg Livers 2 large 7.4 mg TURKEY Roasted 3 slices 5.1 mg

FISH Tuna in oil 3 1/2 oz 1.9 mg Tuna in water 3 1/2 oz 1.6 mg Scallops 3 1/2 oz 1.6 mg Shrimp 1/2 lb 2.5 mg Clams (hard) 5 to 107.5 mg Clams (soft) 4 to 93.4 mg Oysters 5 to 85.5 mg VEAL Cutlet 4 oz 3.3 mg Stew meat 3 1/23.5 mg

LAMB Leg 4 oz 2.3 mg Loin Chop PORK Loin 4 oz 2.3 mg Spareribs 8 oz 2.9 mg Ham: baked 2 1/2 oz 2.1 mg Canned 4 oz 3.0 mg LUNCHEON MEATS Liverwurst 1 slice 1.6 mg Salami 1 slice 1.0mg EGGS 1 Large whole 1.2 mg

VEGETABLES Artichoke 1 whole 1.4 mg Jerusalem 1 medium 3.4 mg Asparagus 6 stalks 1.3 mg Brussel sprouts 6 to 71.1 mg Chard 1/2 c cooked 1.3 mg Chestnuts 101.2 mg Dandelion greens cooked 1/2 cup 1.8 mg Endive 1 cup 1.0 mg Lettuce (Boston) 1 cup 1.1 mg Mustard greens cooked 1.8 mg Blackeye peas cooked 1/2 cup 1.7 mg Green peas cooked 1/2 cup 1.4 mg Potato (baked) 1 medium 1.1 mg Spinach raw 1 cup 1.7 mg    cooked 1/2 cup 2.0 mg Sweet Potato (baked) 1.0 mg Tomato: Fresh, med 0.9 mg    juice 1 cup 2.2 mg

BEANS Dry: Lima 1.2 cup 2.9 mg Navy 1.2 cup 2.5 mg Kidney 1/2 cup 2.2 mg Fresh: Lima 1/2 cup 2.1 mg Sprouted mung 1 cup 1.4 mg FRUITS Apple Juice 1 cup 1.5 mg Apricots: dried uncooked 1/2 cup 3.6 mg    dried cooked 1.2 cup 2.3 mg Avocado 1/2 1.3 mg Banana (mashed) 1 cup 1.6 mg Cantaloupe 1/2 med 1.6 mg Dates: pitted 102.4 mg    cut up 1/2 cup 2.6 mg Orange juice canned 1 cup 1.0 mg Prunes: canned 1/2 cup 1.1 mg    dried uncooked 103.3 mg    juice 1 cup 2.5 mg Raisins 1/2 cup 2.9 mg Strawberries 1/2 cup frozen 1.0 mg Watermelon 8 "X 4 "wedge 2.1 mg

BREADS & GRAINS Bagel 3" 1.2 mg Bran flakes 40% 1 cup 12.3 mg    with raisins 1 cup 17.7 mg Breadcrumbs dry 1 cup 3.6 mg Gingerbread 1 slice 1.0 mg Macaroni 1 cup 1.4 mg Egg noodles 1 cup 1.4 mg Oatmeal 1 cup 1.7 mg Rolls: Hard 1 med 1.3 mg Hot dogs and hamburgers 1.2 mg Cream of Wheat 1 serving 25.0 mg NUTS Shelled: Almonds 1/4 cup 1.7 mg    Cashews 1/4 cup 1.2 mg    Walnuts 1/4 cup 1.9 mg CEREALS (HOT/COLD) Up to 17 mg Many breakfast cereals are iron fortified, check nutrition lables.