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    Other Foods With High Levels of Iron: Vegetables and Fruit

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    Anumeha Jindal
    The document provides information on the iron content of various foods. It lists foods such as liver, turkey, tuna, spinach, and beans and their corresponding milligrams of iron per 100 grams. It also specifies common portion sizes that contain approximately 1 milligram of iron for each food. The document emphasizes that iron from raw foods is better absorbed by the body. It concludes by listing additional high iron foods like collard greens, dried fruits, beans, fortified whole grains, eggs, and blackstrap molasses along with their iron contents per standard serving.

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    Other Foods With High Levels of Iron: Vegetables and Fruit

    Uploaded by

    Anumeha Jindal
    45 views2 pages
    The document provides information on the iron content of various foods. It lists foods such as liver, turkey, tuna, spinach, and beans and their corresponding milligrams of iron per 100 grams. It also specifies common portion sizes that contain approximately 1 milligram of iron for each food. The document emphasizes that iron from raw foods is better absorbed by the body. It concludes by listing additional high iron foods like collard greens, dried fruits, beans, fortified whole grains, eggs, and blackstrap molasses along with their iron contents per standard serving.

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    Information on iron rich foods

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    Iron Rich Foods

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    The document provides information on the iron content of various foods. It lists foods such as liver, turkey, tuna, spinach, and beans and their corresponding milligrams of iron per 100 grams. It also specifies common portion sizes that contain approximately 1 milligram of iron for each food. The document emphasizes that iron from raw foods is better absorbed by the body. It concludes by listing additional high iron foods like collard greens, dried fruits, beans, fortified whole grains, eggs, and blackstrap molasses along with their iron contents per standard serving.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    45 views2 pages

    Other Foods With High Levels of Iron: Vegetables and Fruit

    Uploaded by

    Anumeha Jindal
    The document provides information on the iron content of various foods. It lists foods such as liver, turkey, tuna, spinach, and beans and their corresponding milligrams of iron per 100 grams. It also specifies common portion sizes that contain approximately 1 milligram of iron for each food. The document emphasizes that iron from raw foods is better absorbed by the body. It concludes by listing additional high iron foods like collard greens, dried fruits, beans, fortified whole grains, eggs, and blackstrap molasses along with their iron contents per standard serving.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    of 2

    Food chicken/beef liver cooked beef

    Miligrams of iron per 100 g food food portion containing 1 mg of iron 8.8 5.5 10 grams 15 grams 20 grams 25 grams 1/2 can 1 drumstick/leg or 1/8 of the chicken

    cooked turkey meat 4.8 sardines tuna fish in oil cooked chicken 4.0 1.2 0.8

    REMEMBER: IRON FROM RAW FOOD IS ABSORBED BETTER! Food pure tehina/tehini sesame halva tehina sald or prepared tehini oat flakes almonds dried figs cooked spinach humous cooked garbanzo beans cooked dry beans cooked lentils dried dates brown bread cooked green peas cooked potato Miligrams of iron per 100 g food 9.0 6.0 4.9 4.5 4.4 4.0 3.5 2.6 2.4 2.3 2.2 1.7 1.7 1.4 1.4 food portion containing 1 mg of iron 2 teaspoons 15 grams 2 tablespoons 2 tablespoons (before cooking) 15 pieces 2 pieces 1/ cup 3 tablespoons 1/4 cup 1/4 cup 1/3 cup 4 dates 2 slices 1/2 cup 1/2 potato

    Other Foods With High Levels of Iron


    Vegetables and fruit
    Collard greens, kale, mustard, beet, or turnip greens Cooked peas

    Servings and iron content


    1/2 cup contains 2 mg 1 cup contains 3 mg

    Spinach Dried apricots Dried peaches Prunes Raisins

    1 cup contains 4 mg 1 cup contains 7.2 mg 1 cup contains 9.6 mg 1 cup contains 3.8 mg 1 cup contains 5.1 mg

    Beans

    Servings and iron content

    Kidney, lima, navy, black, pinto, soy beans, and lentils 1 cup contains 5.0 mg

    Iron Fortified Whole Grains


    Cereals, breads, enriched rice, and pasta

    Servings and iron content


    1 cup contains 1-16 mgs

    Other
    Egg Blackstrap molasses

    Servings and iron content


    1 egg contains 0.7 mg 1 tablespoon contains 5.0 mg

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