Why You Need Iron Nutrition
Click here for an important message about maintaining your good health from our Medical Director, Patrick Sadler, M.D.
Click here for an important message about maintaining your good health from our Medical Director, Patrick Sadler, M.D.
In order to give blood, we must first determine if it’s safe for you. During the screening process, we take a small sample of blood from a finger stick. The sample is then placed into a special reader to determine if your hemoglobin level is high enough to give blood. If that level is lower than what is acceptable, you will need to increase the amount of iron enriched foods you eat prior to your next appointment. This is also a good idea, if you know you have a history of low iron levels.
Iron Nutrition is important for normal body function and general health.
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.
Iron content of specific foods is given in the attached table.
Click here to download the iron rich foods PDF.
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 |
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 1 cup | 1.4 mg |
Egg noodles 1 cup | 1.4mg |
Oatmeal 1 cup | 1.7 mg |
Rolls: Hard 1 med | 1.3 mg |
Hot dog/hamburger bun | 1.2 mg |
Cream of Wheat 1 serving | 25.0 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 |
Dates (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 | 2.0 mg |
Nuts |
|
Shelled: Almonds 1/4 cup | 1.7 mg |
Cashews 1/4 cup | 1.2 mg |
Walnuts 1/4 cup | 1.9 mg |
Congratulations! You are one of only 30% of Americans who know their blood type. So it should be no surprise to you how valuable your blood could be to a local resident in need. Be sure to donate as often as possible. Donate Blood Now.
You’re not alone. About 70% of Americans don’t know their blood type either. But that doesn’t make it any less important to donate blood regularly. Because you never know, one day you could be the local resident in need. Donate Blood Now.