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February 11, 2021

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