Iron Rich Foods

CLICK HERE for an important message about maintaining your good health from our Medical Director, Patrick Sadler, M.D.

Minimum Daily Requirements:

Men (age 19 to 50+)............ 10mg. /day
Women (age 15 to 50)......... 15mg. /day


Meats:

 
Chuck stew 4 oz 3.1 mg
Hamburger 4 oz 3.5 mg
Liver 3 1/2 oz 6.6 mg
Roast 8 oz 4.6 mg

Chicken

 
Fried 1/2 bird  1.8 mg
Breast (fried) 1.1 mg 
Roasted 3 1/2 oz  2.1 mg
Livers 2 large  7.4 mg 

Turkey

 
Roasted 3 slices
5.1 mg 

Fish   

 
Tuna in oil 3 1/2 oz  1.9 mg
Tuna in water 3 1/2 oz  1.6 mg 
Scallops 3 1/2 oz  1.6 mg 
Shrimp 1/2 lb  2.5 mg
Clams (hard) 5 to 10  7.5 mg 
Clams (soft) 4 to 9  3.4 mg 
Oysters 5 to 8  5.5 mg 

Veal


Cutlet 4 oz  3.3 mg 
Stew meat 3 1/2 oz  3.5 mg 

Lamb   

 
Leg 4 oz  2.3 mg 
Loin Chop 4 oz  2.3 mg 

Pork   

 
Loin 4 oz  2.3 mg 
Spareribs 8 oz  2.9 mg 
Ham: (baked)2 1/2 oz  2.1 mg 
Canned 4 oz  3.0 mg 
Luncheon Meats   
Liverwurst 1 slice  1.6 mg 
Salami 1 slice  1.0 mg

Eggs

 
1 Large whole 1.2 mg

Beans

 
Dry: Lima 1.2 cup  2.9 mg 
Navy 1.2 cup  2.5 mg 
Kidney 1/2 cup  2.2 mg 
Fresh: Lima 1/2 cup  2.1 mg 
Sprouted mung 1 cup  4 mg 
Cereals (hot/cold)  Up to 15 mg 

Vegetables

 
Artichoke 1 whole 1.4 mg
Jerusalem 1 medium 3.4 mg
Asparagus 6 stalks 1.3 mg
Brussel sprouts 6 to 7 1.1 mg
Chard 1/2 cup (cooked) 1.3 mg
Chestnuts 10
1.2 mg 
Dandelion greens (cooked) 1/2 cup  1.8 mg
Endive 1 cup  1.0 mg 
Lettuce (Boston) 1 cup  1.1 mg 
Mustard greens (cooked)  1.8 mg 
Black-eyed peas (cooked) 1/2 cup  1.7 mg 
Green peas (cooked) 1/2 cup
1.4 mg 
Potato (baked) 1 medium  1.1 mg 
Spinach (raw) 1 cup  .1.7 mg 
(cooked) 1/2 cup  2.0 mg 
Sweet Potato (baked)  1.0 mg 
Tomato: Fresh, med  0.9 mg 
juice 1 cup  2.2 mg 

Fruits   

 
Apple Juice 1cup  1.5 mg 
Apricots: (dried uncooked) 1/2 cup  3.6mg
(dried cooked) 1.2 cup  2.3 mg
Avocado 112  1.3 mg 
Banana (mashed) 1 cup  1.6 mg 
Cantaloupe 1/2 mad  1.6 mg 
Dates: (pitted) 10  2.4 mg 
cut up 1/2 cup  2.6 mg 
Orange juice (canned) 1cup  1.0 mg 
Prunes: (canned) 1/2 cup  1.1 mg 
(dried uncooked) 10  3.3 mg 
juice 1 cup  2.5 mg 
Raisins 1/2 cup  2.9 mg 
Strawberries 1/2 cup (frozen)  1.0 mg 
Watermelon 8" X 4" wedge
2 mg 

Breads & Grains   

 

Bagel 3" 

1.2 mg 
Bran flakes 40% 1 cup  12.3 mg
with raisins 1 cup  17.7 mg 
Breadcrumbs dry 1 cup  3.6 mg 
Gingerbread 1 slice  1.0 mg 
Macaroni 1cup  1.4 mg 
Egg noodles 1 cup  1.4mg 
Oatmeal 1 cup  1.7 mg 
Rolls: Hard 1 med  1.3 mg 
Hot dogs and hamburgers  1.2 mg
Cream of Wheat 1 serving  25.0 mg 

Nuts

 
Shelled: Almonds 1/4 cup  1.7 mg 
Cashews 1/4 cup  1.2 mg 
Walnuts 1/4 cup  1.9 mg 
 

Iron Nutrition for Blood Donors

Beyond proper nutrition as important in maintaining your body’s normalfunctions and overall general health, adequate iron intake and balanceis important in maintaining your body’s normal function of manufacturingblood cells. At the Blood Center, a fingerstick blood count determination(sometimes called iron level) is used as a screening test to qualify you forblood donation. A minimum acceptable result in this test is set in orderto avoid temporarily lowering your blood count through blood donation tobelow normal levels. If your blood count was below this minimumacceptable level for blood donors today, you may wish to considerincreased dietary iron intake in order to stimulate increased blood cellproduction in anticipation of future blood donations. The followinginformation about iron nutrition will help you as you plan to increase youriron intake through the foods you eat. (Note; consultation with yourpersonal physician is recommended prior to beginning a course of ironsupplementation beyond dietary intake.)

  1. All types of red meat, fish and poultry are excellent dietary sources of iron, since iron from these sources is most easily absorbed by your body.
  2. Many vegetables, fruits, nuts, beans and grains are also good dietary sources of iron, but iron from plant sources such as these is not absorbed efficiently by your body. Vitamin C enhances iron absorption from such plant sources, so eating vitamin C- containing foods (grapefruit, oranges, tomatoes, broccoli, and strawberries) in combination with iron-rich vegetables, fruits, nuts, etc. is recommended.
  3. Caffeinated beverages (coffee, tea, soda) taken with meals can act as iron blockers, as might excess consumption of high fiber foods or bran supplements.
  4. The Recommended Dietary Allowance (RDA) for pre-menopausal women is 15 mg. per day. The RDA for men and post-menopausal women is 10 mg. per day.
  5. Iron content of specific foods is given in the attached table.
 

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