Healthful Iron Sources

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Source

Serving Size Iron (mg)

Soybeans, cooked
Blackstrap molasses
Lentils, cooked
Tofu
Quinoa, cooked
Kidney beans, cooked
Chickpeas, cooked
Lima beans, cooked
Pinto beans, cooked
Veggie burger, commercial
Black-eyed peas, cooked
Swiss chard, cooked
Tempeh
Black beans, cooked
Bagel, enriched
Turnip greens, cooked
Prune juice
Spinach, cooked
Beet greens, cooked
Tahini
Raisins
Cashews
Figs, dried
Seitan
Bok choy, cooked
Bulgur, cooked
Apricots, dried
Potato
Soy yogurt
Tomato juice
Veggie hot dog
Almonds
Peas, cooked
Green beans, cooked
Kale, cooked
Sesame seeds
Sunflower seeds
Broccoli, cooked
Brussels sprouts,cooked
Millet,
Prunes
Watermelon

1 cup
2 Tbsp
1 cup
4 oz
1 cup
1 cup
1 cup
1 cup
1 cup
1 patty
1 cup
1 cup
1 cup
1 cup
3 oz
1 cup
8 oz
1 cup
1 cup
2 Tbsp
1/2 cup
1/4 cup
5 medium
4 oz
1 cup
1 cup
10 halves
1 large
6 oz
8 oz
1 piece
1/4 cup
1 cup
1 cup
1 cup
2 Tbsp
1/4 cup
1 cup
1 cup
1 cup
5 medium
1/8 medium
8.8
7.0
6.6
0.7-6.6
6.3
5.2
4.7
4.5
4.5
1.1-4.5
4.3
4.0
3.8
3.6
3.2
3.2
3.0
2.9
2.7
2.6
2.2
2.0
2.0
2.0
1.8
1.7
1.6
1.4
1.4
1.4
1.4
1.3
1.3
1.2
1.2
1.2
1.2
1.1
1.0
1.0
1.0
1.0

Source: Vegetarian Resource Group (http://www.vrg.org)

Last modified 07/09/2002