Table 1.

Iron content of different foods

		Iron (mg)
Foods that contain iron bound to a heme group: 75 g of “cooked” food (meat, fish, shellfish, poultry)
Clams		21
Liver, pork		13.4
Liver, chicken		8.7
Oysters		6.4
Mussels		5
Liver, veal		4.9
Veal		2.4
Shrimp		2.3
Sardines		2
Lamb		1.5
Foods that contain iron not bound to a heme group	Usual daily amount
Pumpkin (seeds, roots, cooked)	60 mL (1/4 glass)	8.6
“Cured” or “semicured” tofu (soy cheese)	150 g (3/4 glass)	2.4–8
Children’s cereals (dry)	28 g	6–7
Soybeans, dry, cooked	175 mL (3/4 glass)	6.5
Instant fortified flour	1 packet	4.2–6
Lentils, cooked	175 mL (3/4 glass)	4.9
Cold fortified cereals	30 g	4
Red beans, cooked	175 mL (3/4 glass)	3.9
Molasses	15 mL	3.6
Refried beans	175 mL (3/4 glass)	3.1