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