Foods Rich in Iron

List of Grains Rich in Iron:
Brown rice, 1 cup cooked
Whole wheat bread, 1 slice
Wheat germ, 2 tablespoons
English Muffin, 1 plain
Oatmeal, 1 cup cooked
Total cereal, 1 ounce
Cream of Wheat, 1 cup
Pita, whole wheat, 1 slice/piece, 6 ½ inch
Spaghetti, enriched, 1 cup, cooked
Raisin bran cereal, 1 cup

List of Iron Rich Legumes, Seeds, and Soy:
Sunflower seeds, 1 ounce
Soy milk, 1 cup
Kidney beans, ½ cup canned
Chickpeas, ½ cup, canned
Tofu, firm, ½ cup
Soy burger, 1 average

List of Vegetables Rich in Iron:
Broccoli, ½ cup, boiled
Green beans, ½ cup, boiled
Lima beans, baby, frozen, ½ cup, boiled
Beets, 1 cup
Peas, ½ cup frozen, boiled
Potato, fresh baked, cooked w/skin on
Vegetables, green leafy, ½ cup
Watermelon, 6 inch x ½ inch slice

A Sample List of Foods Rich in Iron:
Blackstrap Molasses, one tablespoon
Dates or Prunes, ½ cup
Beef, Pork, Lamb, three ounces
Liver (beef, chicken), three ounces
Clams, Oysters ¾ cup
Dark meat Turkey ¾ cup
Pizza, cheese or pepperoni, ½ of 10 inch pie