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

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..