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
| Author: | Robin Parks, MS | Last Updated: April 24, 2009 |
| Medical Review: | E. Gregory Thompson, MD - Internal Medicine Joseph O'Donnell, MD - Hematology/Oncology | |
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