Nutrition Services
630 Plantation Street
Worcester, MA 01605
508-852-6175 tel
888-392-0183 toll free
www.reliantmedicalgroup.org
A Guide to High-Iron Foods
Iron is a mineral necessary for healthy blood and muscles. Iron needs depend on several factors including age, sex
and the amount of iron stored in the body. It is important to eat several iron-rich foods as part of a balanced diet
each day. Iron in foods of animal origin is absorbed more efficiently than iron in foods of plant origin. Vitamin C
helps the body absorb iron. It is particularly beneficial to consume vitamin C with iron-containing plant foods.
Dietary Reference Intake (DRI) for iron:
Females
Iron needs in
Age
milligrams (mg) per day
9 to 13 years8
14 to 18 years15
19 to 50 years18
51+ years 8 Pregnancy27
Lactation9
Males
Iron content of animal foods:
Food
Beef, rib (lean)
Beef, corned
Beef, dried
Chicken (roasted)
Clams
Egg
Ham (roasted)
Hamburger
Liver, beef
Liver, chicken
Liver, lamb
Liver, pork
Oysters
Pork chop (lean)
Sardines (canned)
Sausage, liver
Shrimp
Turkey (roasted)
Veal (roasted)
FORM # 51136 (10/11) POD
9 to 13 years8 14 to 18 years11
19+8
Amount
Iron in mg
3 ounces2.2
3 ounces1.8
3 ounces3.8
3 ounces1.0
3 ounces24.0
1 large1.0
3 ounces1.2
3 ounces2.1
3 ounces5.3
3 ounces7.2
3 ounces15.2
3 ounces15.2
3 ounces11.4
3 ounces 1.0
3 ounces2.5
3 ounces 5.4
3 ounces 2.6
3 ounces 1.1
3 ounces 2.8
over
Iron content of plant foods:
Food
Amount
Apricots (dried)
1/2 cup
Beans, lima
1/2 cup
Beans, navy (dried)
1/2 cup
Dates (dried)
10
Lentils (cooked)
1/2 cup
Molasses, blackstrap
1 tablespoon
Mustard greens (boiled)
1 cup
Peaches (dried)
1/2 cup
Prunes (dried)
1/2 cup
Prune juice
1 cup
Raisins
1/2 cup
Soybeans
1/2 cup
Spinach (boiled)
1 cup
Swiss chard (boiled)
1 cup
Tofu
3 ounces
Iron-fortified cereals:
Food
Amount
Product 19®
1 cup
Frosted Mini-Wheats®
1 cup
Chex®
1 cup
®
Special K 1 cup
Life®
3/4 cup
Grape-Nuts Flakes®
3/4 cup
Cream of Wheat® (cooked)
3/4 cup
Iron in mg
2.1
2.1
2.6
1.0
2.1
3.2
1.0
1.7
2.0
3.0
1.5
4.4
6.4
4.0
1.6
Iron in mg
18
15
9
8
8
8
8
Choose iron-fortified cereals that are not fortified with calcium.
If you are taking iron supplements, do not take them at the same time as calcium supplements. Calcium can bind
with the iron and impair absorption.
Vitamin C in fruits and vegetables
Excellent sources—more than 35 mg. per three-ounce serving.
• Broccoli
• Cantaloupe
• Kohlrabi
• Brussels sprouts
• Grapefruit
• Mango
• Cabbage
• Grapefruit juice
• Oranges
• Cauliflower
• Kiwi fruit
• Orange juice
• Papaya
• Green peppers
• Spinach
• Strawberries
Good sources—20 to 30 mg. per three-ounce serving.
• Asparagus
• Chard
• Potato
• Bean sprouts (raw)
• Honeydew melon • Tangerine
• Tomatoes
• Tomato juice