| FOODbc | STANDARD PORTIONd |
CALORIES | IRON (mg) |
||
|---|---|---|---|---|---|
| Protein Foodse (heme sources) | |||||
| Oyster | 3 oysters | 123 | 6.9 | ||
| Mussels | 3 ounces | 146 | 5.7 | ||
| Duck, breast | 3 ounces | 119 | 3.8 | ||
| Turkey Egg | 1 egg | 135 | 3.2 | ||
| Bison | 3 ounces | 122 | 2.9 | ||
| Duck Egg | 1 egg | 130 | 2.7 | ||
| Beef | 3 ounces | 173 | 2.5 | ||
| Sardines, canned | 3 ounces | 177 | 2.5 | ||
| Crab | 3 ounces | 98 | 2.5 | ||
| Clams | 3 ounces | 126 | 2.4 | ||
| Lamb | 3 ounces | 158 | 2.0 | ||
| Turkey, leg | 3 ounces | 177 | 2.0 | ||
| Shrimp | 3 ounces | 85 | 1.8 | ||
| Organ meats (various) | 3 ounces | ~85-200 | 1.8-19 | ||
| Game meats (various) | 3 ounces | ~115-180 | 1.8-8.5 | ||
| Protein Foods (non-heme sources) | |||||
| Sesame seeds | 1/2 ounce | 81 | 2.1 | ||
| Cashews | 1 ounce | 157 | 1.9 | ||
| Grains (non-heme sources) | |||||
| Ready-to-eat cereal, whole grain kernels, fortified | 1/2 cup | 209 | 16.2 | ||
| Hot Wheat Cereal, fortified | 1 cup | 132 | 12.8 | ||
| Ready-to-eat cereal, toasted oat, fortified | 1 cup | 111 | 9.0 | ||
| Ready-to-eat cereal, bran flakes, fortified | 3/4 cup | 98 | 8.4 | ||
| Vegetables (non-heme sources) | |||||
| Spinach, cooked | 1 cup | 41 | 6.4 | ||
| Artichokes, Jerusalem, cooked | 1 cup | 110 | 5.1 | ||
| Lima beans (white), cooked* | 1 cup | 216 | 4.9 | ||
| Hyacinth beans, cooked | 1/2 cup | 114 | 4.4 | ||
| Soybeans, cooked* | 1/2 cup | 148 | 4.4 | ||
| Swiss chard, cooked | 1 cup | 35 | 4.0 | ||
| Chrysanthemum leaves, cooked | 1 cup | 20 | 3.7 | ||
| Winged beans, cooked | 1/2 cup | 127 | 3.7 | ||
| Stewed tomatoes, canned | 1 cup | 66 | 3.4 | ||
| White beans, cooked* | 1/2 cup | 125 | 3.3 | ||
| Lentils, cooked* | 1/2 cup | 115 | 3.3 | ||
| Amaranth leaves, cooked | 1 cup | 28 | 3.0 | ||
| Asparagus, raw | 1 cup | 27 | 2.9 | ||
| Beets, cooked | 1 cup | 49 | 2.9 | ||
| Moth beans, cooked* | 1/2 cup | 104 | 2.8 | ||
| Beet greens, cooked | 1 cup | 39 | 2.7 | ||
| Jute, cooked | 1 cup | 32 | 2.7 | ||
| Mushrooms, cooked | 1 cup | 44 | 2.7 | ||
| Arrowroot, cooked | 1 cup | 78 | 2.7 | ||
| Green peas, cooked | 1 cup | 134 | 2.5 | ||
| Chickpeas (garbanzo beans), cooked* | 1/2 cup | 135 | 2.4 | ||
| Adzuki beans, cooked* | 1/2 cup | 147 | 2.3 | ||
| Pumpkin leaves, cooked | 1 cup | 15 | 2.3 | ||
| Yardlong beans, cooked* | 1/2 cup | 101 | 2.3 | ||
| Mustard spinach, raw | 1 cup | 33 | 2.3 | ||
| Yellow beans, cooked* | 1/2 cup | 128 | 2.2 | ||
| Collard greens, cooked | 1 cup | 63 | 2.2 | ||
| Navy beans, cooked* | 1/2 cup | 128 | 2.2 | ||
| Cowpeas, dried and cooked* | 1/2 cup | 99 | 2.1 | ||
| Poi (taro root) | 1 cup | 269 | 2.1 | ||
| Peas in the pod, raw | 1 cup | 41 | 2.0 | ||
| Kidney beans, cooked* | 1/2 cup | 113 | 2.0 | ||
| Pink beans, cooked | 1/2 cup | 126 | 1.9 | ||
| Acorn squash, cooked | 1 cup | 115 | 1.9 | ||
| Dandelion greens, cooked | 1 cup | 35 | 1.9 | ||
| Great northern beans, cooked* | 1/2 cup | 105 | 1.9 | ||
| Leeks, cooked | 1 cup | 54 | 1.9 | ||
| Potato, baked, with skin | 1 medium | 161 | 1.9 | ||
| Cranberry (roman) beans, cooked* | 1/2 cup | 121 | 1.9 | ||
| Black beans, cooked* | 1/2 cup | 114 | 1.8 | ||
| Pinto beans, cooked* | 1/2 cup | 123 | 1.8 | ||
| Sweet potato, cooked | 1 cup | 190 | 1.8 | ||
| Fruits (non-heme sources) | |||||
| Prune juice, 100% | 1 cup | 182 | 3.0 | ||