Foods high in iron

The amount of iron your body can absorb depends on the food. For example, your body can absorb about 40% of the iron in most meat.

Meats
  Serving size Iron (mg)

Veal liver

1 oz

4 mg–5 mg

Beef

3 oz

4 mg–5 mg

Lamb

4 oz

4 mg–5 mg

Ham

2 oz

1.5 mg–2 mg

Chicken

3 oz–4 oz

1.5 mg–2 mg

Bologna

3 oz–4 oz

1.5 mg–2 mg

 

Your body can only absorb about 10% of the iron in most fruits, grains, and vegetables.

Fruits, grains, and vegetables
  Serving size Iron (mg)

Raisins

0.5 cup

4 mg–5 mg

Prunes, dried

1 cup

4 mg–5 mg

Peas, cooked

0.5 cup

2 mg–4 mg

Beans, cooked

0.5 cup

2 mg–4 mg

Figs

3 medium

2 mg–4 mg

Spinach

1 cup

1 mg–6 mg

Barley

0.5 cup

1.5 mg–2 mg

Oatmeal

1 cup

1.5 mg–2 mg

Beans, green

1 cup

1.5 mg–2 mg

Rice

1 cup

0.7 mg–1.4 mg

Potato

1 medium

0.7 mg–1.4 mg

Last Updated: April 24, 2009

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