Top Food Sources of Iron.
Daily Values are based on adults age 19+
8mg for men & 18mg for women

Food
Clams
Oysters
Pumpkin & squash seed kernels
White Beans
Blackstrap Molasses
Lentils
Spinach
Beef
Hemp Seeds (hulled)
Kidney Beans (Red Beans)
Sardines
Chia Seeds
Prune Juice
Chicken
Wheatgrass Juice
Amount
3oz canned, drained
3oz eastern, mild heat cooked
1 oz roasted
1/2 cup canned
1 Tbsp
1/2 cup cooked
1/2 cup fresh cooked
3oz chuck, blade, cooked
3 Tbsp without shells (30g)
1/2 cup cooked
3 oz canned in oil, drained
2 Tbsp dry(30g)(soak to eat)
1/2 cup
3 oz breast tenders cooked
2.8 oz fresh juice
mg Iron
23.8
10.2
4.2
3.9
3.5
3.3
3.2
3.1
2.9
2.6
2.5
2.2
1.5
0.9
0.6
% Daily Value
297% m / 132% f
127% m / 57% f
52.5% m / 23% f
49% m / 22% f
44% m / 19% f
41% m / 18% f
40% m / 18% f
39% m / 17% f
36% m / 16% f
33% m / 14% f
31% m / 14% f
28% m / 12% f
19% m / 8% f
11% m / 5% f
8% m / 3% f

References:

– nutritiondata.self.com Great site for Nutrition Facts & An inflammatory rating for each food individually

Nutrition Analysis of Wheatgrass Juice

Nutrition Analysis of Chia Seeds

– Food Sources of Iron; Appendix 54; Krause’s Food & Nutrition Therapy 12th edition


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