Healthy Eating

Top Ten Food Sources of Iron

The recommended daily intake of iron for women ages 19 to 50 is 18 milligrams. Are you getting enough?

Top Ten Food Sources of Iron
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The recommended daily intake of iron for women ages 19 to 50 is 18 milligrams. Pregnant women need significantly more (27 mg); men and postmenopausal women need much less (8 mg). Here's how these iron-filled foods stack up:

 

FOOD (amount) IRON (mg)
Clams, canned, drained (3 oz.) 23.8
Oysters, cooked (3 oz.) 10.2
Soybeans, mature, cooked (½ cup) 4.4
Pumpkin seed kernels, roasted (1 oz.) 4.2
White beans, canned (½ cup) 3.9
Blackstrap molasses (1 tbsp) 3.5
Lentils, cooked (½ cup) 3.3
Beef bottom round, lean, cooked (3 oz.) 2.8
Prune juice (¾ cup) 2.3
Tomato puree (½ cup) 2.2

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