Iron Rich Food

To ensure you are getting enough dietary iron eat the wide variety of foods that are naturally high in iron. Iron from raw food is absorbed better by the body and therefore cause less constipation.

Here is a list of foods that are rich in iron:

Food	Iron Content (mg)	grams
Cereals, grains and nuts Rice, brown Pasta, wholemeal Bread, wholemeal Wheatgerm Wheatbran Branflakes Cornflakes Soya bean curd, tau hoo Cashew nut Pistachio Walnut Lotus seed Almond Sunflower seed Watermelon seed Soya bean, white lentil Gram, green Gram, red Humus Tahina	1 bowl 200g 1 portion 100g 1 slice 30g 1 teaspoon 15g 1 tablespoon 15g 3/4 cup 30g 1 cup 30g 1 small square 85g 1/2 cup 65g 1/2 cup 65g 1/2 cup 50g 1/2 cup 15g 2 tablespoons 30g 1/2 cup 70g 1/2 cup 50g 1/2 cup 50g 1 cup 180g 1 cup 250g 1 cup 250g 3 tablespoons 50g 2 teaspoons 25g	1.0 1.8 1.0 1.1 1.8 5.0 3.6 1.9 5.0 2.5 1.5 0.6 1.2 3.2 3.1 3.0 14.4 13.8 10.5 2.6 9.0
Fruits Apricot, semi-dried Dates, black, dried Dates, red, dried Raisins Longan, dried Fig, dried Prunes, semi-dried Peach, fresh	10 halves 35g 10 90g 10 90g 1 packet 42g 1/2 cup 65g 10 85g 10 85g One 155g	1.2 3.3 3.0 1.5 3.5 3.6 2.2 1.6
Vegetables Kale, Chinese (kai lan) Spinach (bayam pasir) Kang kong Chinese cabbage (bok choy) Mustard leaves, chye sim Seaweed, dried (hai tai) Sea moss (fa chai)	1 cup 65g 1 cup 30g 1 cup 30g 1 cup 170g 1 cup 55g 1 sheet 15g 1 pinch 10g	1.3 1.5 1.6 1.6 0.7 3.3 9.9
Meat, Poultry and Fish Beef, lean Pork, lean Pork liver Pig kidney Mutton, lean Turkey meat cooked Chicken, skinless Chicken liver Egg yolk Egg, whole Fish Ikan bilis (white bait) Prawns, dried Oyster, fresh Sardine, canned	1 palm-sized piece 90g 1 palm-sized piece 90g 2 slices 30g One 230g 1 palm-sized piece 90g 1 palm-size piece 20g 1 palm-sized piece 90g One 50g One 17g One 50g 1 fillet 90g 2 tablespoons 15g 1 teaspoon 5g 12 60g 1 fish 40g	2.8 1.2 3.1 13.8 2.1 4.8 0.8 5.1 0.8 0.9 1.2 0.6 0.7 3.7 1.8

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Also see: Food intolerances' and Allergies in Children