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IRON
Iron is a trace mineral. Major dietary sources of Iron include liver,
kidneys, red meat, poultry, eggs, peas, legumes (dried beans), dried fruits, dark green
leafy vegetables, enriched breads and cereals. Heme Iron (found in animal products) is
better absorbed by the body than non-heme Iron (found in plants). To enhance non-heme Iron
absorption, eat foods rich in Vitamin C during the same meal. Major Body Functions:
- Essential in the formation of hemoglobin (carries oxygen in the blood) and myoglobin
(carries oxygen in muscle)
- It is part of several enzymes and proteins
Deficiency Symptoms:
- Microcytic anemia (small cell type)
- Fatigue
- Decrease in immune function
Excessive Intake and Toxicity Symptoms:
- Hemochromatosis, an iron metabolism disorder resulting in failure of multiple organ
systems
- Death
- Toxicity is rare from dietary sources, however, toxicity can occur from ingestion of
Iron supplements
|
IRON SOURCES |
Listed from high to low |
Food |
Amount |
Milligrams (Mgs) |
Liver, pork, cooked |
3 ounces |
24.7 |
Cereal, 100% fortified |
3/4 cup |
18 |
Cream of wheat, cooked |
1/2 cup |
9 |
Liver, chicken, cooked |
3 ounces |
7.2 |
Prune juice |
1/2 cup |
5.3 |
Navy beans, cooked |
1 cup |
5 |
Lima beans |
1 cup |
4.9 |
Black-eyed peas |
1 cup |
4.3 |
Spinach, cooked |
1 cup |
4.3 |
Oysters |
4 |
3.6 |
Roast beef |
3 ounces |
3.1 |
Blackstrap molasses |
1 tablespoon |
2.3 |
Watermelon |
4 x 8 inch wedge |
2.1 |
Dried apricots |
12 halves |
2 |
Dried prunes |
10 |
2 |
Kale, cooked |
1 cup |
1.8 |
Collard greens, cooked |
1 cup |
1.5 |
Egg |
1 whole |
1.3 |
|
Food Source |
Serving
Size (oz.) |
Iron
(mg) |
beef, liver |
3.0 |
7.5 |
beef, corned |
3.0 |
2.5 |
beef, lean ground; 10% fat |
3.0 |
3.9 |
*beef, round |
3.0 |
4.6 |
*beef, chuck |
30 |
3.2 |
*beef, flank |
3.0 |
4.3 |
chicken, breast w/out bone |
3.0 |
0.9 |
chicken, leg w/bone |
2.0 |
0.7 |
chicken, liver |
3.0 |
7.3 |
chicken, thigh w/bone |
2.3 |
1.2 |
cod, broiled |
3.0 |
0.8 |
flounder, baked |
3.0 |
1.2 |
*pork, lean
ham |
3.0 |
1.9 |
*pork, loin chop |
3.0 |
3.5 |
salmon, pink canned |
3.0 |
0.7 |
shrimp, 10 - 2 1/2 inch |
1.1 |
0.5 |
tuna, canned with water |
3.5 |
1.0 |
turkey, dark meat |
3.0 |
2.0 |
turkey, white meat |
3.0 |
1.2 |
Food Source |
Serving Size |
Iron (mg) |
almonds, raw |
10-12 each |
0.7 |
apricots, dried, medium size |
10 each |
1.7 |
bagel |
1 whole |
1.5 |
baked beans, canned |
1/2 cup |
2.0 |
bread, white |
2 slices |
1.4 |
bread, whole wheat |
2 slices |
1.7 |
broccoli, cooked |
1/2 cup |
0.6 |
broccoli, raw |
1 stalk |
1.1 |
dates |
10 each |
1.6 |
kidney beans |
1/2 cup |
3.0 |
lima beans |
1/2 cup |
18 |
macaroni, enriched, cooked |
1 cup |
1.9 |
molasses, blackstrap |
1 TBSP |
2.3 |
peas, frozen and prepared |
1/2 cup |
1.3 |
prune juice |
1/2 cup |
1.5 |
raisins, not packed |
1/4 cup |
1.0 |
rice, brown, cooked |
1 cup |
1.0 |
rice, white enriched, cooked |
1 cup |
1.8 |
spaghetti, enriched, cooked |
1 cup |
1.6 |
spinach, cooked |
1/2 cup |
2.0 |
In addition, many breakfast cereals are iron fortified. Check
nutrition information on package label for specific iron content.
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