Iron Content of Foods


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10 Oysters, 3 large18  Most, Product 19, Total, ¾ cup4 ½Prune juice, ½ cup

5Liver, beef, cooked 2 oz. 8  Bucwheats, Kix, ¾ cup3Watermelon, 1 slice

5Beans, 1 cup cooked 8 Cream of Wheat, Malt-O-Meal,2Prunes, 5 medium

   (red, kidney, pinto)   Wheathearts, cooked ½ cup2Spinach, ½ cup cooked

4Black eyed peas6 ½  Iron-fortified infant cereals, 4 tbs. dry2Greens, ½ cup cooked

3Lentils 4 ½   All Bran, Bran Chex, Life, 40% Bran1 ½Dates, 5 medium

3Chili con carne with beans, 1 cup    Flakes, Wheat Chex, Cheerios, 1 ½ Peas, ½ cup cooked

2 ½ Pork, cooked, 2 oz.     Grapenut Flakes, Raisin Bran,1Raisins, ¼ cup

     Special K, Wheaties, ¾ cup1Apple juice, ½ cup

2 ½  100% Bran, ¾ cup1Banana, 1 medium

2Beef, cooked, 2 oz.1*Broccoli, 1 stalk or ½ cup

2Eggs, 21Green beans, ½ cup cooked

2Peanut butter, 4 tablespoons1*Potato, sweet or white, baked,

2Soup, split pea or bean with pork 1 cup     1 medium

2Tofu, ¼ cup2  Rice Chex, Rice Krispies, Corn Flakes,1*Strawberries, ¾ cup

1Poultry, cooked 2 oz.    ¾ cup½*Tomato, 1 medium, raw

1Tuna, ¼ cup1  Flour tortillas, 1 average½*Tomato juice ½ cup

1Hot dog, 2 average, cooked½-1 Rice, brown, enriched white, cooked,½Apple, 1 medium

2Peanuts, 2 tablespoons    ½ cup½*Cantaloupe, honeydew, ¼ melon

½  Wheatena, Oatmeal, cooked, ½ cup½*Orange, 1 medium

MILK & MILK PRODUCTS    ½ cup½ *Orange juice, ½ cup

½  Corn tortillas, small 6”½ Corn, ½ cup

Milk, Cheese, Cottage Cheese, Yogurt½  Bread, whole wheat or enriched, ½ Carrots, ½ cup

Ice cream – contain very little iron.      1 slice

*½ Noodles, spaghetti, enriched, cooked,1/2 cup

    *Good source of Vitamin C.  Vitamin C

helps your body use iron. Plan to have a

*Brand names will differ in iron content.good source of Vitamin C when eating Check labels carefully.iron.

What is Iron?Ask Yourself . . .

Iron is a Mineral found in food.  It is an important part  of your red 1.    How much iron do you need each day?

blood cells and is needed to carry oxygen to a all parts of your body.       How much iron does your child need each day?

           _____ mg.

Why do I need Iron?2.    Inside this pamphlet is a list which shows how much

                   some foods contain.  Underline the foods that you or

You need iron to prevent iron-deficiency anemia.  Anemia makes you                    your child ate yesterday.

feel tired, weak and irritable.  It can lead to pale skin, headaches, poor

appetite and frequent illness.  3.    Add up your iron score using the list of iron foods you

       ate yesterday.

How much Iron is needed daily?

Infants:Protein foods _____ mg.

Healthy infants are born with iron stores to last about four months.  Milk Products __0__ mg.

During this time breast milk or iron-fortified infant formula is the onlyBreads and Cereals _____ mg.

food recommended for infants.  By six months of age, infants need Fruits and Vegetables _____ mg.

additional food sources of iron.  Iron-fortified infant cereal meets thisTotal = _____ mg.

increased requirement.  Did you eat enough iron?

Children:Iron (mg./day)4.   Circle other foods you could eat to increase the iron in

1-3 years15 the diet. 

4-10 years10


11-50years18Adopted from San Bernardino County Department of Public Health, Child

Over 50 years10Health and Disability Program and Nutrition Section.  Developed by the WIC

Breast feeding18Supplemental Food Branch, California Department of Health Services. 

Pregnant (may need to take iron supplement)    18+


11-18 years18

Over 18 years10

How can I make sure I get enough Iron?

Eating foods daily that are high in iron is the best way.  If you have

Iron-deficiency anemia, you may also need to take an iron supplement.

Judy Davis, MD, FAAP

Fellow American Academy of Pediatrics

Fellow Sub-Board American Academy of Pediatric Gastroenterology

American Board of Nutrition

Clinical Professor, Department of Pediatrics, University of California, San Francisco

Revised 6/17

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