How to get your iron

[Nutcase]

Where Can I Get My Iron?

This list can be used to help you determine the best ways to get the most iron in your diet. Remember that the best way to get iron is to eat a variety of foods, including foods high in vitamin C, and to avoid coffee or tea until 2 hours after eating a high iron meal because they can inhibit absorption.
The following is a description of foods and their iron in milligrams (mg) per serving:

Fruits


Apples
1 apple
0.25

Avocados
1 oz
0.33

Bananas
1 banana
0.37

Blackberries
1 cup
0.82

Grapefruit
1 cup
1.02

Grapes
1 cup
0.42

Kiwi fruit
1 medium
0.31

Orange juice, canned, unsweetened
1 cup
1.10

Oranges
1 orange
0.13

Peaches
1 peach
0.11

Pineapple, raw
1 cup
0.57

Plantains, cooked
1 cup
0.89

Plantains, raw
1 medium
1.07

Raisins
1 cup
3.02

Strawberries, raw
1 cup
0.63

Dried Apricots
10 halves
0.93

Dried Dates
1 cup
2.05

Dried Figs
2 figs
0.85

Dried Apples
5 rings
0.45

Meat

Beef, various meats
3 oz.
2.76

Beef, ground
3 oz.
2.11

Chicken, dark meat
3 oz.
1.25

Chicken, light meat
3 oz.
0.96

Pork, loin
3 oz.
0.75

Ham
2 slices
0.50

Turkey, dark meat
3 oz.
1.96

Turkey, light meat
3 oz.
1.13

Duck, meat only
1/2 duck
5.97

[Nutcase]

Legumes

Beans, black, boiled,
1 cup
3.61

Beans, pinto, boiled
1 cup
4.46

Beans, kidney, boiled
1 cup
5.20

Beans, green, boiled
1 cup
1.60

Chickpeas (garbanzo beans), boiled,
1 cup
4.74

Cowpeas, (blackeyes) boiled,
1 cup
4.32

Lentils, boiled,
1 cup
6.59

Lima beans, canned
1 cup
4.36

Peas, edible-podded, boiled,
1 cup
3.15

Peas, green, frozen, boiled,
1 cup
2.51

Peas, split, mature seeds, boiled,
1 cup
2.53

Soybeans, boiled
1 cup
8.84

Grains

Bagels, various
4" bagel
2.52

Barley, pearled, cooked
1 cup
2.09

Bread, white
1 slice
0.73

Bread, whole wheat
1 slice
0.92

Bulgur, cooked
1 cup
1.75

Cornmeal, whole-grain, yellow
1 cup
4.21

Couscous, cooked
1 cup
0.60

Cereals

CHEERIOS
1 cup
8.10

Whole Grain TOTAL
3/4 cup
18.00

FROSTED FLAKES
3/4 cup
0.99

RAISIN BRAN
1 cup
4.64

RICE KRISPIES
1-1/4 cup
1.82

FROSTED MINI-WHEATS
1 cup
14.79

CAP'N CRUNCH
3/4 cup
5.16

Cereals, corn grits
1 cup
1.55

Cereals, CREAM OF WHEAT
1 cup
10.29

Cereals, oats, regular and quick and instant, unenriched
1 cup
1.59

Rice, brown, long-grain
1 cup
0.82

Rice, white, long-grain, regular
1 cup
1.90

Spaghetti, cooked, enriched,
1 cup
1.96

Spaghetti, whole-wheat
1 cup
1.48

Wheat flour, white, all-purpose, enriched, bleached
1 cup
5.80

Wheat flour, whole-grain
1 cup
4.66


Wild rice, cooked
1 cup
0.98

[Nutcase]

Veggies

Artichokes cooked
1 cup
2.17

Beet greens, boiled
1 cup
2.74

Beets, canned,
1 cup
3.09

Broccoli, cooked
1 cup
1.31

Broccoli, raw
1 cup
0.77

Brussels sprouts, cooked
1 cup
1.87

Cabbage, raw
1 cup
0.41

Carrots, cooked
1 cup
0.97

Carrots, raw
1 cup
0.55

Celery, raw
1 cup
0.48

Collards, cooked
1 cup
0.87

Corn, sweet, white, cooked
1 ear
0.47

Hearts of palm, canned
1 piece
1.03

Jerusalem-artichokes, raw
1 cup
5.10

Kale, cooked
1 cup
1.17

Kohlrabi, cooked
1 cup
0.66

Dandelion greens, cooked
1 cup
1.89

Leeks, cooked
1 cup
1.14

Lettuce, cos or romaine, raw
1 cup
0.62

Mushrooms, cooked
1 cup
2.71

Mushrooms, raw
1 cup
0.73

Mustard greens, cooked
1 cup
0.98

Okra, cooked
1 cup
0.72

Parsnips, cooked
1 cup
0.90

Peppers, sweet
1 cup
0.69

Potato, baked, flesh and skin
1 potato
2.18

Potatoes, baked, skin
1 skin
4.08

Potatoes, boiled, cooked in skin, flesh
1 potato
0.42

Pumpkin, cooked, boiled,
1 cup
1.40

Sauerkraut, canned, solids and liquids
1 cup
3.47

Spinach, cooked
1 cup
6.43

Spinach, frozen, cooked,
1 cup
2.89

Spinach, raw
1 cup
0.81

Squash
1 cup
0.65

Sweet potato, cooked, baked in skin,
1 potato
0.66

Sweet potato, cooked, without skin
1 potato
0.87

Tomatoes, red, canned
1 cup
1.86

Tomatoes, red, raw
1 cup
0.81

Turnip greens, cooked
1 cup
1.15

Turnips, cooked
1 cup
0.34

Nuts

Almonds
1 oz (24 nuts)
1.22

Cashews
1 oz
1.70

Pecans
1 oz (20 halves)
0.72

Walnuts
1 oz (14 halves)
0.82

Peanuts
1 oz (approx 2
0.64

Seafood

Catfish, channel, cooked, breaded and fried
3 oz
1.22

Sardine, Atlantic, canned in oil, drained solids with bone
3 oz
2.48

Tuna, canned in water, drained solids
3 oz
1.30

Shrimp, mixed species, canned
3 oz
2.33

Clam, canned
3 oz
23.77

Clam, raw
3 oz
11.88

Oyster, raw
6 medium
5.59