Are You Eating Iron-Rich Foods?

The average woman needs 18 mg. iron a day. The average man needs 10 mg.; infants and children need 10-15 mg. Use the worksheet below to figure out how much iron you eat every day. If you are not getting enough iron, you may want to change your eating habits. If you are unable to include more iron-rich food in your diet, check with your physician about a possible iron supplement.

  FOOD AMOUNT AVG. MG. IRON
GRAINS Bread (white or whole wheat) 1 slice 0.5
Bran muffin 1 1.5
English muffin 1 1.5-1.9
Tortillas 1 1
Cooked cereal 1/2 cup 0.7
Dry cereal 3/4 cup read label
Wheat germ 1/2 cup 4
MEAT Organ meats 3 oz. 7
Liver 3 oz. 8-9
Liver sausage 3 oz. 4-6
Shellfish 3 oz. 4-5
Red meats 3 oz. 4
Fish and poultry 3 oz. 2-3
MEAT SUBSTITUTES Tofu 4 oz. 2.3
Sunflower seeds 1 oz. 2
Pumpkin seeds 1 oz. 3.2
Cooked dry peas (beans, lentils, lima beans) 1/2 cup 2-3
Egg 1 1
Nuts 1/3 cup 0.5-2.0
Peanut butter 1 tbsp. 0.3
FRUIT Water melon 6" x 1/2" slice 3
Strawberries 1 cup 1.5
Banana 1 cup 1
DRIED FRUIT Raisins, dates, prunes, figs, apricots 1/2 cup 3-4
JUICES (CANNED) Prune juice 3/4 cup 7.4
Tomato juice 3/4 cup 1.6
Apple juice 3/4 cup 1.1
VEGETABLES Cooked dark leafy greens (spinach, collards, kale) 1/2 cup 3
Raw dark leafy greens (spinach, collards, kale) 1 cup 2
Jicama 1/3 cup 0.8
MISCELLANEOUS Molasses 1 tbsp. 3.2
Brewer's yeast (dry) 1 tbsp. 1.4
FAST FOODS Pizza (cheese or pepperoni) 1/2 of 10" 4.5-5.4
Hamburger 1 reg. 2.5
Cheeseburger 1 reg. 2.5
Beef burrito 1 4.6
Bean burrito 1 2.8
Beef taco 1 2.9