| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Breakfast cereals, fortified with 100% of the DV for iron, 1 serving | 18 | 100 |
| Oysters, eastern, cooked with moist heat, 3 ounces | 8 | 44 |
| White beans, canned, 1 cup | 8 | 44 |
| Beef liver, pan fried, 3 ounces | 5 | 28 |
| Lentils, boiled and drained, ½ cup | 3 | 17 |
| Spinach, boiled and drained, ½ cup | 3 | 17 |
| Tofu, firm, ½ cup | 3 | 17 |
| Chocolate, dark, 45%–69% cacao solids, 1 ounce | 2 | 11 |
| Kidney beans, canned, ½ cup | 2 | 11 |
| Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces | 2 | 11 |
| Chickpeas, boiled and drained, ½ cup | 2 | 11 |
| Tomatoes, canned, stewed, ½ cup | 2 | 11 |
| Beef, braised bottom round, trimmed to 1/8” fat, 3 ounces | 2 | 11 |
| Potato, baked, flesh and skin, 1 medium potato | 2 | 11 |
| Cashew nuts, oil roasted, 1 ounce (18 nuts) | 2 | 11 |
| Green peas, boiled, ½ cup | 1 | 6 |
| Chicken, roasted, meat and skin, 3 ounces | 1 | 6 |
| Rice, white, long grain, enriched, parboiled, drained, ½ cup | 1 | 6 |
| Bread, whole wheat, 1 slice | 1 | 6 |
| Bread, white, 1 slice | 1 | 6 |
| Raisins, seedless, ¼ cup | 1 | 6 |
| Spaghetti, whole wheat, cooked, 1 cup | 1 | 6 |
| Tuna, light, canned in water, 3 ounces | 1 | 6 |
| Turkey, roasted, breast meat and skin, 3 ounces | 1 | 6 |
| Nuts, pistachio, dry roasted, 1 ounce (49 nuts) | 1 | 6 |
| Broccoli, boiled and drained, ½ cup | 1 | 6 |
| Egg, hard boiled, 1 large | 1 | 6 |
| Rice, brown, long or medium grain, cooked, 1 cup | 1 | 6 |
| Cheese, cheddar, 1.5 ounces | 0 | 0 |
| Cantaloupe, diced, ½ cup | 0 | 0 |
| Mushrooms, white, sliced and stir-fried, ½ cup | 0 | 0 |
| Cheese, cottage, 2% milk fat, ½ cup | 0 | 0 |
| Milk, 1 cup | 0 | 0 |
* DV = Daily Value.
Moustarah F, Daley SF. Dietary Iron. [Updated 2024 Jan 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK540969/
Could you be experiencing iron deficiency?
Iron deficiency can show up in many ways, like extreme fatigue, pale skin, or difficulty concentrating. Take our easy quiz to detect possible warning signs and take action early.
How talk to your doctor about iron deficiency
Talking to your doctor about iron deficiency doesn’t have to be complicated. Share your symptoms and concerns, ask for a blood test to check your iron levels, and explore options for managing your health together. Early diagnosis can make a big difference.
