Foods high in ironThe 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 |
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