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Heme Iron ? animal source Excellent Sources (3.5 mg or more) Good Sources (2.1 to 3.4 mg) Sources (0.7 to 2.0 mg) ? Beef, chicken or pork liver (3 oz) o ? Clams, 4 large or 9 small ? Mussels (2.5 oz or 15 small) ? Beef, lean (3 oz) ? Oysters, 3 medium ? Scallops, 6 medium ? Corned beef (2 oz) ? Canned sardines (2) ? Canned shrimp (3 oz) ? Egg yolk (1) ? Chicken and turkey (3 oz) ? Ham, lamb and pork (3 oz) ? Tuna and salmon (3 oz) ? Perch, halibut, bass, pickerel (3 oz) ? Clam chowder, canned (1/2 cup) Non-Heme Iron ? plant source Excellent Sources (3.5 mg or more) Good Sources (2.1 to 3.4 mg) Sources (0.7 to 2.0 mg) ? Tofu, regular or firm (1/4 cup) ? Soybeans, white beans, lentils, cooked (1/2 to 3/4 cup) ? Blackstrap molasses (1 tbsp) ? Fortified whole grain cold cereals such as Corn Bran?, Raisin Bran?, Shreddies? (1 cup) ? Fortified hot cereals such as Cream of Wheat? (instant), Quaker Oatmeal? (instant) (1 package) ? Pumpkin, squash seeds, dry (1/4 cup) ? Teff, cooked (1 cup) ? Amaranth, cooked (1 cup) ? Sorghum (1 cup) ? Buckwheat (1 cup) ? Cornmeal (1 cup) ? Spinach, cooked (1/2 cup) ? Potato with skin (1 medium) ? Egg noodles, cooked (1 cup) ? Pasta, enriched, cooked (1 cup) ? Kidney, chick peas and navy beans, cooked (3/4 cup) ? Lima beans, cooked (1/2 cup) ? Sesame seeds or paste (tahini) (2 tbsp) ? Fortified cold cereals such as Cheerios?, Rice Krispies?, Special K? (1 cup) ? Fortified hot cereals such as Cream of Wheat? (1 cup) ? Cereal bars such as Vector Bar? (1) ? Tempeh (1/4 cup) ? Quinoa, cooked (1 cup) ? Baked beans, canned (3/4 cup) ? Barley (1 cup) ? Broccoli, chopped (1 cup) ? Green peas, kale, bok choy (1/2 cup) ? Tomato sauce (1/2 cup) ? Almonds, cashews, hazelnuts, pine nuts, peanuts, soy nuts (1/4 cup) ? Nut butter (2 tbsp) ? Prune juice (1/2 cup) ? Brown rice, cooked (1 cup) ? Bread, whole grain (1 slice) ? Dried figs (3), apricots (5), dates (10) ? Raisins (1/4 cup) ? Swiss chard, cooked (1/2 cup) ? Wheat germ (1/4 cup) ? Hot cereals such as oatmeal (regular), Red River? (1 cup) ? Soy milk (1 cup) ? Soy based meat analogs such as veggie burgers, hot dogs and deli slices ? Millet (1 cup) ? Sunflower seeds (1/4 cup) ? Edamame (1/2 cup) ? Split peas, cooked (1/2 cup)
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