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Iron Rich Food

The following foods are high in iron. 15 mg of iron per day is recommended.

Food			Serving size	Iron (mg)
	Oysters, cooked		3 oz	7.0
	Tofu, raw		1/2 oz	6.7
	Beef liver, cooked		2 oz	5.0
	Beef, lean, cooked		3 oz	3.1
	Hamburger, cooked		3 oz	2.5
	Dry beans		1/2 oz	2.0
	Lentils		1/2 oz	1.5
	Chicken, without skin, dark meat		3 oz	1.2
	Note: milk products, white meat of poultry, high fat red meats, eggs, and nuts are very low in iron - 1 mg or less per serving
	Fortified Cereal		3/4 c	up to 18
	Cream of Wheat, cooked		3/4 c	8.0
	Oatmeal, fortified, cooked		3/4 c	6.5
	Bran Cereal		3/4 c	4.5-8.0
	Note: rice, noodles, whole wheat bread have about 1 mg of iron per serving.
	Potato, with skin		1 med.	2.8
	Jerusalem artichokes		1/2 c	2.6
	Watermelon		4" x 8" wedge	2.1
	Figs		4 large	2.1
	Spinach, cooked		1/2 c	2.0
	Chard, cooked		1/2 c	2.0
	Apricots, dried		10 halves	1.7
	Peas, cooked		1/2 c	1.4
	Raisins		1/4 c	1.4
	Prunes, dried		5	1.3