Iron Content of Selected Foods

FOOD SERVING SIZE CALORIES IRON (MGs)
MEAT, POULTRY, EGGS
 Beef (average cut) 3.5 oz., cooked 300  2.6
 Pork (average cut) 3.5 oz., cooked 375  2.9
 Lamb (average cut) 3.5 oz., cooked 260  1.2
 Chicken (average cut) 3.5 oz., cooked 170  1.5
 Liver (all kinds) 3.5 oz., cooked 200 8.5
 Egg 1 egg 80 1.0
SEAFOOD
 Clams (soft shell) 4 large  82 3.4
 Clams (hard shell) 5 large  80 7.5
 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 Beans 0.5 cup, cooked 120  2.7
 Soybeans 0.5 cup, cooked 130  2.7
 Lentils 0.5 cup, cooked  70  1.5
 Sunflower Seed Kernels 4 oz. 600  8.0
 Sesame Seeds 4 oz. 650  2.8
 Black Walnut 0.5 cup 560  3.2
 Peanuts 0.5 cup 560  3.2
FRUITS
 Dried Apricots 17 halves, uncooked 260  5.5
 Dried Peaches 8 halves 262 6.0
 Dates 1 cup 490 5.3
 Raisins 1 cup 400 5.0
 Prunes 10 large, uncooked 255 4.0
 Prune Juice 1 cup 170 9.8
VEGETABLES
 Leafy Greens (average)  0.5 cup, cooked 25  2.0
 Green Peas 0.5 cup, cooked  55  1.2
 Lima Beans 0.5 cup, cooked 110  2.5
GRAINS AND CEREALS
Cream of Wheat, enriched 1 cup, cooked 140 15.6
Oatmeal 1 cup, cooked 148 1.7
Wheaties 1 cup 104  1.7
Special K 1 cup  60  2.5
Bread (whole wheat or enriched white) 1 slice 56 0.5
Baby cereals (mixed) 6 Tbsp., dry 107 14.0
MISCELLANEOUS
 Molasses, blackstrap 1 Tbsp.  43  2.3
 Soybean Curd 4 oz. (0.5 cup)  80  2.0
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