Iron Content of Some Foods

Iron Content of Some Foods

FOOD

SERVING SIZE

CALORIES

IRON (MGs)

MEAT, POULTRY, EGGS

Beef (average cut)

3.5 oz., cooked

300

2.6

Pork (average cut)

3.5 oz., cooked

375

2.9

Lamb (average cut)

3.5 oz., cooked

260

1.2

Chicken (average cut)

3.5 oz., cooked

170

1.5

Liver (all kinds)

3.5 oz., cooked

200

8.5

Egg

1 egg

80

1.0

SEAFOOD

Clams (soft shell)

4 large

82

3.4

Clams (hard shell)

5 large

80

7.5

Shrimp (canned)

0.5 cup

80

1.8

Oysters (Eastern)

5 - 8 medium

66

5.5

Oysters (Pacific)

2 - 4 medium

91

7.2

BEANS, NUTS, SEEDS

White Beans

0.5 cup, cooked

120

2.7

Soybeans

0.5 cup, cooked

130

2.7

Lentils

0.5 cup, cooked

70

1.5

Sunflower Seed Kernels

4 oz.

600

8.0

Sesame Seeds

4 oz.

650

2.8

Black Walnut

0.5 cup

560

3.2

Peanuts

0.5 cup

560

3.2

FRUITS

Dried Apricots

17 halves, uncooked

260

5.5

Dried Peaches

8 halves

262

6.0

Dates

1 cup

490

5.3

Raisins

1 cup

400

5.0

Prunes

10 large, uncooked

255

4.0

Prune Juice

1 cup

170

9.8

VEGETABLES

Leafy Greens (average)

0.5 cup, cooked

25

2.0

Green Peas

0.5 cup, cooked

55

1.2

Lima Beans

0.5 cup, cooked

110

2.5

GRAINS AND CEREALS

Cream of Wheat, enriched

1 cup, cooked

140

15.6

Oatmeal

1 cup, cooked

148

1.7

Wheaties

1 cup

104

1.7

Special K

1 cup

60

2.5

Bread (whole wheat or enriched white)

1 slice

56

0.5

Baby cereals (mixed)

6 Tbsp., dry

107

14.0

MISCELLANEOUS

Molasses, blackstrap

1 Tbsp.

43

2.3

Soybean Curd

4 oz. (0.5 cup)

80

2.0