| 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 (iron-fortified, 1 oz) | 4.0 - 8.0 |
| Grains for baking (amaranth and Quinoa) | 8.0 - 9.0 |
| 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 |
| Infant formula (iron-fortified, 8 ounces) | 3.0 |
| 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 |
