Post by Jane Dough on Jun 27, 2009 16:11:51 GMT -5
What are the best food sources for iron?
Vegetables Iron (in milligrams)
Beans (1/2 cup) 2.0
Chick peas (1/2 cup) 2.0
Artichokes (1/2 cup), raw 2.0
Beet greens (1 cup) 2.7
Potato (with skin, 1) 2.5
Potato (without skin, 1) 0.6
Pumpkin (4 oz) 1.7
Sauerkraut (4 oz) 1.7
Peas (4 oz) 1.0
Spirulina (1 tsp.) 5.0
Lentils (4 oz) 3.0
Barley (4 oz) 2.0
Jerusalem artichokes (4 oz) 2.5
Sweet potatoes (4 oz) 1.7
Tomato paste (4 oz) 3.9
Tomato puree (4 oz) 1.1
Tomato sauce (4 oz) 0.8
Grains and Cereals Iron (in milligrams)
Pasta (4 oz) 1.0 - 2.0
Bagel (1 oz) 1.8
Bread (white, one slice) 0.6
Bread (whole wheat, one slice) 1.0
Cream of Wheat (4 oz) 5.0
Breakfast cereals 4.0 - 8.0
(iron-fortified, 1 oz)
Grains for baking 8.0 - 9.0
(amaranth and Quinoa)
Fruits and Juices Iron (in milligrams)
Apricots, dried (10 halves) 1.6
Figs (5) 2.0
Peaches, dried (6 halves) 3.1
Prune juice (8 oz) 3.0
Raisins (4 oz) 1.5
Other Iron (in milligrams)
Nuts (1 ounce almonds, peanuts) 1.0
Tofu, firm (3 ounces) 2.0-7.0
Brewer's yeast (1tbsp.) 1.4
Blackstrap molasses (1 tbsp.) 3.5
Chili con carne with beans (1 cup) 4.0
Sunflower seeds (1 ounce) 1.9
Pumpkin seeds (1 ounce) 4.0
HOW MUCH IRON YOU NEED EACH DAY
Children, 1-10 years 10 mg
Teen males 12 mg
Adults males 10 mg
Teen and adult females 18 mg
Pregnant women 30 mg
* Average RDA for iron..
Vegetables Iron (in milligrams)
Beans (1/2 cup) 2.0
Chick peas (1/2 cup) 2.0
Artichokes (1/2 cup), raw 2.0
Beet greens (1 cup) 2.7
Potato (with skin, 1) 2.5
Potato (without skin, 1) 0.6
Pumpkin (4 oz) 1.7
Sauerkraut (4 oz) 1.7
Peas (4 oz) 1.0
Spirulina (1 tsp.) 5.0
Lentils (4 oz) 3.0
Barley (4 oz) 2.0
Jerusalem artichokes (4 oz) 2.5
Sweet potatoes (4 oz) 1.7
Tomato paste (4 oz) 3.9
Tomato puree (4 oz) 1.1
Tomato sauce (4 oz) 0.8
Grains and Cereals Iron (in milligrams)
Pasta (4 oz) 1.0 - 2.0
Bagel (1 oz) 1.8
Bread (white, one slice) 0.6
Bread (whole wheat, one slice) 1.0
Cream of Wheat (4 oz) 5.0
Breakfast cereals 4.0 - 8.0
(iron-fortified, 1 oz)
Grains for baking 8.0 - 9.0
(amaranth and Quinoa)
Fruits and Juices Iron (in milligrams)
Apricots, dried (10 halves) 1.6
Figs (5) 2.0
Peaches, dried (6 halves) 3.1
Prune juice (8 oz) 3.0
Raisins (4 oz) 1.5
Other Iron (in milligrams)
Nuts (1 ounce almonds, peanuts) 1.0
Tofu, firm (3 ounces) 2.0-7.0
Brewer's yeast (1tbsp.) 1.4
Blackstrap molasses (1 tbsp.) 3.5
Chili con carne with beans (1 cup) 4.0
Sunflower seeds (1 ounce) 1.9
Pumpkin seeds (1 ounce) 4.0
HOW MUCH IRON YOU NEED EACH DAY
Children, 1-10 years 10 mg
Teen males 12 mg
Adults males 10 mg
Teen and adult females 18 mg
Pregnant women 30 mg
* Average RDA for iron..
