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This application is a service of the Singapore Government.

Health Sciences Authority

Iron Rich Food

iron-rich-foods

For your reference, here is a list of foods that are rich in iron:

Foods Serving Weight (g) Iron Content (mg)
Rice and alternatives
Rice, brown 1 bowl 200 1.0
Pasta, wholemeal 1 portion 100 1.8
Bread, wholemeal 1 slice 30 1.0
Wheatgerm 1 teaspoon 15 1.1
Wheatbran 1 tablespoon 15 1.8
Branflakes 3/4 cup 30 5.0
Cornflakes 1 cup 30 3.6
Fruits
Apricot, semi-dried 10 halves 35 1.2
Dates, black, dried 10 90 3.3
Dates, red, dried 10 90 3.0
Raisins 1 packet 42 1.5
Longan, dried 1/2 cup 65 3.5
Fig, dried 10 85 3.6
Prunes, semi-dried 10 85 2.2
Peach, fresh One 155 1.6
Vegetables
Kale, Chinese (kai lan) 1 cup 65 1.3
Spinach (bayam pasir) 1 cup 30 1.5
Kang kong 1 cup 30 1.6
Chinese cabbage (bok choy) 1/2 cup 85 0.8
Mustard leaves, chye sim 1 cup 55 0.7
Seaweed, dried (hai tai) 1 sheet 15 3.3
Sea moss (fa chai) 1 pinch 10 9.9
Meat and alternatives
Beef, lean 1 palm-sized piece 90 2.8
Pork, lean 1 palm-sized piece 90 1.2
Mutton, lean 1 palm-sized piece 90 2.1
Chicken, skinless 1 palm-sized piece 90 0.8
Fish 1 fillet 90 1.2
Pork liver 2 slices 30 3.1
Chicken liver One 50 5.1
Pig kidney One 230 13.8
Egg yolk, hard-boiled One 17 0.8
Egg, whole, hard-boiled One 50 0.9
Ikan bilis 2 tablespoons 15 0.6
Prawns, dried 1 teaspoon 5 0.7
Oyster, fresh 12 60 3.7
Sardine, canned in tomato 1 fish 40 1.8
Soya bean curd, tau hoo 1 small square 85 1.9
Cashew nut 1/2 cup 65 5.0
Pistachio 1/2 cup 65 2.5
Walnut 1/2 cup 50 1.5
Lotus seed 1/2 cup 15 0.6
Almond 2 tablespoons 30 1.2
Sunflower seed 1/2 cup 70 3.2
Watermelon seed 1/2 cup 50 3.1
Soya bean, white 1/2 cup 50 3.0
lentil 1 cup 180 14.4
Gram, green 1 cup 250 13.8
Gram, red 1 cup 250 10.5