Iron Replacement - Non-meat Sources of Iron and Iron Content (mg)
1. One iron pill per day – can be cheapest brand (should have over 18mg of elemental iron)
a. Example: Ferrous Sulfate (65mg elemental iron), Ferrous gluconate (37.5mg elemental iron)
2. Take iron with 500mg vitamin C – helps absorption
3. Take with meals – if a meat eater take iron with meat as this will improve absorption of iron
4. Avoid drinking tea or coffee with iron pills
Blackstrap molasses 2 Tbsp 7.2 mg
Lentils, cooked 1 cup 6.6 mg
Tofu 4 ounces 6.4 mg
Spinach, cooked 1 cup 6.4 mg
Bagel, enriched 1 medium 6.4 mg
Chickpeas, cooked 1 cup 4.7 mg
Tempeh 1 cup 4.5 mg
Lima beans, cooked 1 cup 4.5 mg
Black-eyed peas, cooked 1 cup 4.3 mg
Swiss chard, cooked 1 cup 4.0 mg
Kidney beans, cooked 1 cup 3.9 mg
Black beans, cooked 1 cup 3.6 mg
Pinto beans, cooked 1 cup 3.6 mg
Turnip greens, cooked 1 cup 3.2 mg
Prune juice 8 ounces 3.0 mg
Quinoa, cooked 1 cup 2.8 mg
Beet greens, cooked 1 cup 2.7 mg
Tahini 2 Tbsp 2.7 mg
Veggie hot dog, iron-fortified 1 hot dog 2.7 mg
Peas, cooked 1 cup 2.5 mg
Cashews 1/4 cup 2.1
Bok choy, cooked 1 cup 1.8 mg
Bulgur, cooked 1 cup 1.7 mg
Raisins 1/2 cup 1.6 mg
Apricots, dried 15 halves 1.4 mg
Veggie burger, 1 patty 1.4 mg
Watermelon 1/8 medium 1.4 mg
Almonds 1/4 cup 1.3 mg
Kale, cooked cup 1.2 mg
Sunflower seeds 1/4 cup 1.2 mg
- Dr. Tom DeLoughery @Bloodman
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