Iron Foods
3.5 oz of beef liver contains 6.5 mg (1)
1 cup of cooked lentils contains 6.6 mg (1)
3.5 oz of clams contains 3 mg (1)
3.5 oz of raw spinach contains 2.7 mg of none-heme iron (1)
3.5 oz of ground beef contains 2.7 mg (1)
1 oz of pumpkin seeds contains 2.5 mg (1)
1 cup of cooked black beans contains 1.8 mg (1)
1 oz of eatz Cashews Honey Roasted Halves & pieces contains 1.1 mg
dried or canned peas and beans (1)
kidney beans (1)
garbanzo beans
cannellini beans
soybeans
peas
tofu
tempeh (fermented soybeans)
enriched white bread
enriched pasta
bran cereals
cornmeal
oat cereals
Cream of Wheat
rye bread
enriched rice
whole wheat bread
figs
dates
raisins
prunes & prune juice
beef
chicken
clams
eggs
lamb
ham
turkey
veal
pork
liver
shrimp
tuna
sardines
haddock
mackerel
oysters
scallops
broccoli
string beans
dark leafy greens, like dandelion, collard, kale
potatoes
cabbage
Brussels sprouts
tomato paste & other tomato products
blackstrap molassses
pistachios
sesame seeds
flax seeds
almonds
cashews
pine nuts
macadamia nuts
hemp seeds
Fortified Foods
Resources
1. https://health.clevelandclinic.org/how-to-add-more-iron-to-your-diet/
