Iron Content of Selected Foods

FOODSERVING SIZECALORIESIRON (MGs)
MEAT, POULTRY, EGGS
 Beef (average cut)3.5 oz., cooked300 2.6
 Pork (average cut)3.5 oz., cooked375 2.9
 Lamb (average cut)3.5 oz., cooked260 1.2
 Chicken (average cut)3.5 oz., cooked170 1.5
 Liver (all kinds)3.5 oz., cooked2008.5
 Egg1 egg801.0
SEAFOOD
 Clams (soft shell)4 large 823.4
 Clams (hard shell)5 large 807.5
 Shrimp (canned)0.5 cup 80 1.8
 Oysters (Eastern)5 – 8 medium 66 5.5
 Oysters (Pacific)2 – 4 medium 91 7.2
BEANS, NUTS, SEEDS
 White Beans0.5 cup, cooked120 2.7
 Soybeans0.5 cup, cooked130 2.7
 Lentils0.5 cup, cooked 70 1.5
 Sunflower Seed Kernels4 oz.600 8.0
 Sesame Seeds4 oz.650 2.8
 Black Walnut0.5 cup560 3.2
 Peanuts0.5 cup560 3.2
FRUITS
 Dried Apricots17 halves, uncooked260 5.5
 Dried Peaches8 halves2626.0
 Dates1 cup4905.3
 Raisins1 cup4005.0
 Prunes10 large, uncooked2554.0
 Prune Juice1 cup1709.8
VEGETABLES
 Leafy Greens (average) 0.5 cup, cooked25 2.0
 Green Peas0.5 cup, cooked 55 1.2
 Lima Beans0.5 cup, cooked110 2.5
GRAINS AND CEREALS
Cream of Wheat, enriched1 cup, cooked14015.6
Oatmeal1 cup, cooked1481.7
Wheaties1 cup104 1.7
Special K1 cup 60 2.5
Bread (whole wheat or enriched white)1 slice560.5
Baby cereals (mixed)6 Tbsp., dry10714.0
MISCELLANEOUS
 Molasses, blackstrap1 Tbsp. 43 2.3
 Soybean Curd4 oz. (0.5 cup) 80 2.0