Iron-rich foods

Iron-Rich Foods

Quantity

Approximate Iron Content (milligrams)

Oysters

3 ounces

13.2

Beef liver

3 ounces

7.5

Prune Juice

1/2 cup

5.2

Clams

2 ounces

4.2

Walnuts

1/2 cup

3.75

Ground beef

3 ounces

3.0

Chickpeas

1/2 cup

3.0

Bran flakes

1/2 cup

2.8

Pork roast

3 ounces

2.7

Cashew nuts

1/2 cup

2.65

Shrimp

3 ounces

2.6

Raisins

1/2 cup

2.55

Sardines

3 ounces

2.5

Spinach

1/2 cup

2.4

Lima beans

1/2 cup

2.3

Kidney beans

1/2 cup

2.2

Turkey, dark meat

3 ounces

2.0

Prunes

1/2 cup

1.9

Roast beef

3 ounces

1.8

Green Peas

1/2 cup

1.5

Peanuts

1/2 cup

1.5

Potato

1

1.1

Sweet potato

1/2 cup

1.0

Green beans

1/2 cup

1.0

Egg

1

1.0