Foods high in iron

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Foods high in iron

The amount of iron your body can absorb depends on the food. For example, your body can absorb about 40% of the iron in most meat.

**Meats**
	Serving size	Iron (mg)
Veal liver	1oz	4mg–5mg
Beef	3oz	4mg–5mg
Lamb	4oz	4mg–5mg
Ham	2oz	1.5mg–2mg
Chicken	3oz–4oz	1.5mg–2mg
Bologna	3oz–4oz	1.5mg–2mg

Your body can only absorb about 10% of the iron in most fruits, grains, and vegetables.

**Fruits, grains, and vegetables**
	Serving size	Iron (mg)
Raisins	0.5cup	4mg–5mg
Prunes, dried	1cup	4mg–5mg
Peas, cooked	0.5cup	2mg–4mg
Beans, cooked	0.5cup	2mg–4mg
Figs	3 medium	2mg–4mg
Spinach	1cup	1mg–6mg
Barley	0.5cup	1.5mg–2mg
Oatmeal	1cup	1.5mg–2mg
Beans, green	1cup	1.5mg–2mg
Rice	1cup	0.7mg–1.4mg
Potato	1 medium	0.7mg–1.4mg

Author	Robin Parks, MS
Editor	Kathleen M. Ariss, MS
Associate Editor	Pat Truman, MATC
Primary Medical Reviewer	E. Gregory Thompson, MD - Internal Medicine
Specialist Medical Reviewer	Joseph O'Donnell, MD - Hematology/Oncology
Last Updated	April 24, 2009

WebMD Medical Reference from Healthwise

Last Updated: April 24, 2009

This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.