Food Sources of Iron. How Much Iron Should I Aim For? Stay below* mg/day. milligrams (mg)/day. Men 19 and older 8 45.
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1 Food Sources of Iron Information about Iron Iron is a mineral that is important for good health. Iron carries oxygen to all parts of your body. Low iron levels can leave you tired, pale-looking and irritable. How Much Iron Should I Aim For? Age in years Aim for an intake of* milligrams (mg)/day Stay below* mg/day Men 19 and older 8 4 Women Women 1 and older 8 4 Pregnant women 19 and older 27 4 Breastfeeding women 19 and older *This includes sources of iron from food and supplements. Vegetarians need almost twice the daily recommended amount of iron compared with non-vegetarians. Iron from plant-based foods is not absorbed as well by our bodies as animal food sources. Iron Content of Some Common Foods 9 4 You can find iron in both animal and plant foods. Animal sources (called "heme iron") include meat, fish and poultry. Our bodies easily absorb this type of iron. Plant sources (called "non-heme iron") include dried beans, peas and lentils and some fruits and vegetables. In Canada, grain products like flour, pasta and breakfast cereals 1 Updated:
2 are fortified with iron. Our bodies better absorb this type of iron when taken along with meat/chicken/fish or a source of vitamin C. Vitamin C rich foods include citrus fruits and juices, cantaloupe, strawberries, broccoli, tomatoes and peppers. Food Serving Size Iron (mg) Vegetables and Fruit Spinach, 12 ml (½ cup) Tomato puree 12 ml (½ cup) 2.4 Edamame/baby soybeans, 12 ml (½ cup) Lima beans, 12 ml (½ cup) 2.2 Asparagus, raw 6 spears 2.1 Hearts of palm, canned 12 ml (½ cup) 2.0 Potato, with skin, 1 medium Snow peas, 12 ml (½ cup) 1.7 Turnip or beet greens, 12 ml (½ cup) Prune juice 12 ml (½ cup) 1.6 Apricots, dried 60 ml (¼ cup) 1.6 Beets, canned 12 ml (½ cup) 1.6 Artichoke, 1 medium 1.6 Kale, 12 ml (½ cup) 1.3 Green peas, 12 ml (½ cup) Updated:
3 Tomato sauce 12 ml (½ cup) 1.3 Grain Products Oatmeal, instant, 17 ml (¾ cup) Cream of wheat, all types, 17 ml (¾ cup).7-.8 Cereal, dry, all types 30 g (check product label for serving size) Garnola bar, oat, fruits and nut 1 bar (32 g) Cracker, soda 6 crackers Oat bran cereal, 17 ml (¾ cup) 2.0 Pasta, egg noodles, enriched, 12 ml (½ cup) 1.3 Milk and Alternatives Yogurt, Soy 17 ml (¾ cup) 2.0 Meat and Alternatives Meat and Poultry Duck, 7 g (2 ½ oz) Moose or venison, 7 g (2 ½ oz) Beef, various cuts, 7 g (2 ½ oz) Ground meat (beef, lamb), 7 g (2 ½ oz) Updated:
4 Lamb, various cuts, 7 g (2 ½ oz) Chicken, various cuts, 7 g (2 ½ oz) Ground meat (turkey, chicken, pork), 7 g (2 ½ oz) Turkey, various types, 7 g (2 ½ oz) Organ Meat Liver, pork, * 7 g (2 ½ oz) 13.4 Liver (chicken, turkey, lamb) * 7 g (2 ½ oz) Kidney, lamb 7 g (2 ½ oz) 9.3 Liver, beef, * 7 g (2 ½ oz) 4.9 Kidney (beef, veal, pork), 7 g (2 ½ oz) Fish and Seafood Octopus, 7 g (2 ½ oz) 7.2 Oysters, 7 g (2 ½ oz) Seafood (shrimp,scallops, crab), 7 g (2 ½ oz) Sardines, canned 7 g (2 ½ oz) Clams, canned 7 g (2 ½ oz) 2.0 Fish (mackerel, trout, bass), 7 g (2 ½ oz) Updated:
5 Tuna, canned in water, light 7 g (2 ½ oz) 1.2 Meat Alternatives Tofu, 17 ml (¾ cup) Soybeans, mature, 17 ml (¾ cup) 6. Lentils, 17 ml (¾ cup) Beans (white, kidney, navy, pinto, black, roman/cranberry, adzuki), 17 ml (¾ cup) Pumpkin or squash seeds 60 ml (¼ cup) Peas (chickpeas/garbanzo beans, black-eyed, split), Tempeh/fermented soy product, Meatless (sausage, chicken, meatballs, fish sticks), 17 ml (¾ cup) g (¾ cup) g (2 ½ oz) Baked beans, canned 17 ml (¾ cup) 2.2 Nuts (cashews, almonds, hazelnuts, macadamia, pistachio nuts), without shell 60 ml (¼ cup) Egg, 2 large Sesame seeds, roasted 1 ml (1 Tbsp) 1.4 Meatless, luncheon slices 7 g (2 ½ oz) 1.4 Hummus 60 ml (¼ cup) 1.4 Updated:
6 Almond butter 30 ml (2 Tbsp) 1.2 Miscellaneous Blackstrap molasses 1 ml (1 Tbsp) 3.6 Yeast extract spread (marmite or vegemite) *Pregnant women should limit intake of liver to one serving every two weeks. Source: Health Canada, "Canadian Nutrient File 2010". [Accessed March 20, 2012]. Notes 30 ml (2 Tbsp) 1.4 Distributed by: 6 Updated:
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