Each serving size listed contains at least 1.5 milligrams of iron
| Food | Serving Size |
| Apricots | 5 halves |
| Beans, dried | 1/2 cup |
| Beet greens, cooked | 1/2 cup |
| Cereals, 40% bran# | 1 ounce |
| Chick peas or garbonzos | 1/8 cup |
| Cider, sweet | 10 ounces |
| Egg, whole (medium) | 2 |
| Fig bars | 4 large |
|
Fish: |
|
| Sardines (canned)* | 2 ounces |
| Scallops | 2 ounces |
| Shrimp | 2 ounces |
| Tuna (canned)* | 1/2 cup |
| Grits | 1/4 cup |
| Instant Breakfast*+ | 1 serving |
| Lentils, cooked | 3 ounces |
| Maple syrup | 3 tablespoons |
|
Meat: |
|
| Beef, chipped or dried*+ | 1 ounce |
| Beef, cooked+ | 2 ounces |
| Ham, cooked, cured*+ | 2 ounces |
| Lamb, cooked+ | 3 ounces |
| Molasses | 2 tablespoons |
|
Nuts: |
|
| Brazil nuts | 1/2 cup |
| Peanuts, roasted* | 2/3 cup |
| Pecans | 2/3 cup |
| Pine nuts, pinon nuts | 3/4 ounce |
| Pistachio nuts | 1/4 ounce |
| Walnuts | 1/2 cup of halves |
| Peaches, dried | 2 halves |
| Peanut butter | 5 tablespoons |
| Peas | 2/3 cup |
| Peas, dried | 1/8 cup |
|
Poultry: |
|
| Chicken, cooked | 3 1/2 ounces |
| Turkey, cooked | 3 1/2 ounces |
| Prunes, dried | 4 medium |
| Prune juice | 1/4 cup |
| Raisins, dried | 1 1/2 ounces |
| Soybeans | 2 ounces |
| Soybean curd (tofu) | 1/4 cup |
| Spinach, raw, frozen | 2 ounces |
| Spinach, cooked, canned# | 1/2 cup |
| Strawberries | 1 cup |
| Tomato juice (canned)* | 3/4 cup |
| Watermelon | 6" diameter x 1 1/2" slice |
| Wheat germ | 2 tablespoons |
+ = High in cholesterol or saturated fat
# = Not well metabolized
