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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, canned3 oz.24
ready-to-eat cereals enriched with iron1 cup5 to 18
cooked cereal enriched with iron1 cup5 to 10
tofu, firm1/2 cup13
tofu, regular1/2 cup6.6
lentils, cooked1 cup6.6
spinach, fresh and cooked1 cup6.5
enriched wheat flour, cornmeal1 cup5.8
meats (liver, heart, kidney)3 oz.5.4
liver sausage2 slices5.3
trail mix (chocolate chips, nuts and seeds) 1 cup5
buckwheat flour1 cup4.9
spinach, canned1 cup4.9
dried beans, cooked (black, pinto, kidney, navy, soy, white)1 cup4.5
black-eyed peas cooked1 cup4.3
beef (lean), cooked3 oz.3.4
turnip or beet greens, cooked1 cup3
peas or beets, cooked1 cup3
asparagus, mushrooms, sweet potato, white potato with skin1 cup2.5 to 3.0
spinach frozen1 cup2
lamb (lean), cooked3 oz.2.3
shrimp, cooked3 oz.2.3
enriched spaghetti, rice or noodles, cooked1 cup2
prune juice1/2 cup1.5
carob3 oz.1.1
chocolate chips2 tablespoons1.1
dried fruit
raisins1/3 cup1.3
prunes, cooked1/2 cup1.2
peachtwo halves1
figtwo1
apricotssix halves1



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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

 

 

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