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	0.5cups	4mg –5mg
Prunes, dried	1cup	4mg –5mg
Peas, cooked	0.5cups	2mg –4mg
Beans, cooked	0.5cups	2mg –4mg
Figs	3 medium	2mg –4mg
Spinach	1cup	1mg –6mg
Barley	0.5cups	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.