Iron Rich Foods

Iron is an essential nutrient for the body and deficiency of iron leads to anemia.

Here you can find the list of iron rich foods:

VEGETABLES

Vegetables servings Iron Content (mg)

1.Peas 2 cups 6.76
2. Cooked spinach 2 cups 12.8
3. Potato 2 cups 6
4. Soya beans 2 cups 30
5. Parsley 1 cup 5.5
6. Water cress 2 cups 4.4
7. Brussels sprouts 2 cups 43.8
8. Cooked pumpkin 2 cups 3.4
9. Beetroot 2 cups 2.68
10. Beet Green 2 cups 3.8
11. Mustard Green 2 cups 2.9
12. Kale Cabbage 2 cups 2.6
13. Broccoli 2 cups 1.21
14. Cauliflower 2 cups 0.94

FRUITS

Fruit (per 100 gm of edible portion)

Fruit Iron content (mg)

15. Grape 3.3
16. Pineapple 2.5
17. Jujube 1.5
18. Gooseberry 1.3
19. Banana 0.3
20. Coconut (milk) 0.8
21. Raspberry 0.7
22. Blue-berried honey suckle 0.6
23. Apple 0.4
24. Cherry 0.4
25. Strawberry 0.4
26. Mango 0.2
27. Papaya 0.3
28. Melon 0.3
29. Kiwano 0.4
30. Apricot 7.0

SEA VEGETABLE

Sea vegetables (1/2 cup cooked)

Vegetables Iron content (mg)
31. Swiss chard 2.0
32. Turnip greens 1.6
33. Sweet potatoes 1.7
34. Pumpkin         1.7
35. Broccoli, cooked 0.55

IRON IN LEGUMES, LENTILS

LEGUMES (1/2 CUP COOKED)

36. Lentils        3.2
37. Black eye beans 2.6
38. Navy beans 2.5
39. Kidney beans Rajmah 1.5
40. Chick peas(200 g) 6.2

SOY FOODS (1/2 CUP COOKED)

41. Tofu                 6.6
42. Soybeans 4.4
43. Soy milk         0.9

OTHER FOODS

44. Curry Powder         124 mg
45. Oat & Wheat Bran 58 mg
46. Cinnamon ground 38 mg
47. Garam Masala 38 mg
48. Rosemary 30 mg
49. Bran flakes 20 mg
50. Bran Wheat 20 mg
51. Sesame seeds 10 mg
52. Wheatgerm 8.5 mg
53. Figs dried 4.2 mg
54. lentils boiled         3.5 mg
55. Cashew Nuts         6.2 mg
56. Hazelnuts 3.2 mg
57. Almonds         3 mg
58. Malt bread 2.8 mg
59. Twiglets         3 mg
60. Semolina(1/2 cup cooked) 5.5
61. Whole wheat bread 1 slice 0.9
62. White bread, 1 slice 0.7
63. Raisins (1 cup)         5.1
64. Dried peaches (1 cup)         9.6
65. Chili powder(100 g) 29.3
66. Skimmed Milk powder         0.5
67. Natural Cheese         0.3
68. Milk                 6.5

ANIMAL SOURCES

69. Chicken (liver) 9.0
70. Fish Paste 9.0
71. Kidney         8.0
72. Heart         7.7
73. Mussels boiled 7.0
74. Faggots         8.3
75. Beef lean 2.5

Compiled by Sonia Sharma
Article 6/25.
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