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Foods that have iron
Aim for at least 30 milligrams (mg) of iron each day during pregnancy.
Food | Amount | Mg of iron |
| clams, canned | 3 oz. | 24 |
| ready-to-eat cereals enriched with iron | 1 cup | 5 to 18 |
| cooked cereal enriched with iron | 1 cup | 5 to 10 |
| tofu, firm | 1/2 cup | 13 |
| tofu, regular | 1/2 cup | 6.6 |
| lentils, cooked | 1 cup | 6.6 |
| spinach, fresh and cooked | 1 cup | 6.5 |
| enriched wheat flour, cornmeal | 1 cup | 5.8 |
| meats (liver, heart, kidney) | 3 oz. | 5.4 |
| liver sausage | 2 slices | 5.3 |
| trail mix (chocolate chips, nuts and seeds) | 1 cup | 5 |
| buckwheat flour | 1 cup | 4.9 |
| spinach, canned | 1 cup | 4.9 |
| dried beans, cooked (black, pinto, kidney, navy, soy, white) | 1 cup | 4.5 |
| black-eyed peas cooked | 1 cup | 4.3 |
| beef (lean), cooked | 3 oz. | 3.4 |
| turnip or beet greens, cooked | 1 cup | 3 |
| peas or beets, cooked | 1 cup | 3 |
| asparagus, mushrooms, sweet potato, white potato with skin | 1 cup | 2.5 to 3.0 |
| spinach frozen | 1 cup | 2 |
| lamb (lean), cooked | 3 oz. | 2.3 |
| shrimp, cooked | 3 oz. | 2.3 |
| enriched spaghetti, rice or noodles, cooked | 1 cup | 2 |
| prune juice | 1/2 cup | 1.5 |
| carob | 3 oz. | 1.1 |
| chocolate chips | 2 tablespoons | 1.1 |
| dried fruit |  | |
| raisins | 1/3 cup | 1.3 |
| prunes, cooked | 1/2 cup | 1.2 |
| peach | two halves | 1 |
| fig | two | 1 |
| apricots | six halves | 1 |
Related Links
Pregnancy Condition Center: First trimester
Pregnancy & Parenting eMagazine: Registration
Source: Allina Patient Education, Beginnings: Pregnancy, Birth and Beyond, fourth edition, preg-ahc-90026, ISBN 1-931876-14-2
First published: 10/04/2002
Last updated: 06/01/2003
Reviewed by: Allina Patient Education experts