Iron Sources
Foods Rich in Iron
Well absorbed Iron Sources (haem iron)
Trim lamb grilled | 125 grams | 6.8 |
Pate Chicken Liver | 60 grams | 5.3 |
Lean Beef Mince | 125 grams | 4.3 |
Lean Beef Sirloin | 125 grams | 3.9 |
Pork leg Steak | 125 grams | 1.5 |
Salmon Canned | 125 grams | 1.5 |
Chicken Breast Skinless | 125 grams | 0.9 |
Bream | 125 grams | 0.6 |
Includes Sardines, Kidneys and Tuna
Less well absorbed Iron sources
(non-haem iron) best consumed with a food high in Vitamin C
Whole wheat breakfast biscuits | 2 Biscuits | 3.0 |
English Spinach cooked | ½ cup | 3.0 |
Muesli Natural | ½ cup | 2.3 |
Baked Beans | ½ cup | 2.2 |
Milo | 1 tbsp | 1.7 |
Egg boiled | 1 whole | 1.1 |
Brown Rice Boiled | 1 cup | 0.9 |
Wholemeal Bread | 1 slice | 0.7 |
Dried Apricots | 6 halves | 0.7 |
Peanut Butter | 1 tbsp | 0.5 |
Includes Soya Beans, Broad Beans, Kidney Beans and Chick Peas