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List of Iron-Rich Foods

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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
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
 


Last updated on 22 Aug 2007 16:53:41
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