Top Ten Food Sources of Iron
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:
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| 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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