Foods high in iron

Food (Serving Size)

Iron

(mg)

Lamb liver, grilled (100g)

11.0

Lentils, cooked (198g, 1 cup)

6.6

Beans, white, cooked (170g, 1 cup)

6.6

Spinach, cooked (225g, 1 cup)

6.4

Breakfast cereals, iron fortified (30g, 1 cup)

1 - 5

Oyster, Pacific, aquacultured, raw (100g)

4.4

Kangaroo, loin fillet, grilled (100g)

4.1

Lamb, lean, cooked (100g)

3.7

Oats, rolled, uncooked (100g, 1 cup)

3.5

Beef, steak, lean, cooked (100g)

3.3

Sardines, canned in oil (110g, 1 tin)

3.2

Apricots, dried (100g, ½ cup)

3.1

Pumpkin seed, hulled, dried (30g, ¼ cup)

3.0

Tofu, firm, raw (100g)

2.9

Quinoa, cooked (185g, 1 cup)

2.8

Chinese cabbage, pak-choi, shredded, boiled (170g, 1 cup)

1.8

Chickpeas, canned, drained (100g)

1.8

Potato, with skin, baked (1 medium)

1.8

Cashew nuts, roasted or raw (30g, ¼ cup)

1.5

Tuna, canned in brine (95g, 1 tin)

1.1

Eggs, hard-boiled (1 large)

1.1

Asparagus, green, raw (100g, ¾ cup)

1.0

Broccoli, cooked (156g, 1 cup)

1.0

Chicken thigh, lean flesh, cooked (100g)

0.9

* Non-haem iron (from plants such as legumes & whole grains) contain phytates that inhibit iron absorption. Other inhibitors include coffee, black tea, soy protein and calcium. Vitamin C enhances non-haem iron absorption.

* Haem iron (from animals) is absorbed by the body about ten times more easily than non-haem iron.