Iron and Iron Deficiency (cont.)
Dietary Sources of Iron
Food Sources of Iron ranked by milligrams of iron per standard amount; also
calories in the standard amount. (All amounts listed provide 10% or more of the
Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18
|Food, Standard Amount
|Clams, canned, drained oz
|Fortified dry cereals (various), about 1 oz
||1.8 to 21.1
||54 to 127
|Cooked oysters, cooked, 3 oz
|Organ meats (liver, giblets), cooked, 3 oz
||5.2 to 9.9
||134 to 235
|*Fortified instant cooked cereals (various), 1 packet
||4.9 to 8.1
|*Soybeans, mature, cooked, ½ cup
|*Pumpkin and squash seed kernels, roasted, 1 oz
|*White beans, canned, ½ cup
|*Blackstrap molasses, 1 Tbsp
|*Lentils, cooked, ½ cup
|*Spinach, cooked from fresh, ½ cup
|Beef, chuck, blade roast, cooked, 3 oz
|Beef, bottom round, cooked, 3 oz
|*Kidney beans, cooked, ½ cup
|Sardines, canned in oil, drained, 3 oz
|Beef, rib, cooked, 3 oz
|*Chickpeas, cooked, ½ cup
|Duck, meat only, roasted, 3 oz
|Lamb, shoulder, cooked, 3 oz
|*Prune juice, ¾ cup
|Shrimp, canned, 3 oz
|*Cowpeas, cooked, ½ cup
|Ground beef, 15% fat, cooked, 3 oz
|*Tomato puree, ½ cup
|*Lima beans, cooked, ½ cup
|*Soybeans, green, cooked, ½ cup
|*Navy beans, cooked, ½ cup
|*Refried beans, ½ cup
|Beef, top sirloin, cooked, 3 oz
|*Tomato paste, ¼ cup
Food Sources of iron are ranked by milligrams of iron per standard amount;
also calories in the standard amount. (All amounts listed provide 10% or more of
the Recommended Dietary Allowance (RDA) for teenage and adult females, which is
High in cholesterol.
*These are non-heme iron sources. To improve absorption, eat these with a
vitamin-C rich food.
Source: USDA/HHS Dietary Guidelines for Americans, 2005
Nutrient values from Agricultural Research Service (ARS) Nutrient Database
for Standard Reference, Release 17. Foods are from ARS single nutrient reports,
sorted in descending order by nutrient content in terms of common household
measures. Food items and weights in the single nutrient reports are adapted from
those in the 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive
Value of Foods. Mixed dishes and multiple preparations of the same food item
have been omitted from this table.
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Iron Deficiency - Signs and Symptoms
Question: What were the signs and symptoms associated with your iron deficiency?
Iron Deficiency - Detection
Question: How was your iron deficiency detected?
Iron Deficiency - Treatment
Question: If you have an iron deficiency, what type of treatment or supplements do you take?
Iron Deficiency - Pregnant Women
Question: If you are pregnant with an iron deficiency, please discuss how it was detected and is being treated.
Iron Deficiency - Diet
Question: Which iron-rich foods have you added to your diet? Have you noticed a difference in the way you feel?