The amount of iron your body can absorb depends on the food. For example, your body can absorb about 40% of the iron in most meat.
| Serving size | Iron (mg) | |
|---|---|---|
Veal liver |
1 oz |
4 mg–5 mg |
Beef |
3 oz |
4 mg–5 mg |
Lamb |
4 oz |
4 mg–5 mg |
Ham |
2 oz |
1.5 mg–2 mg |
Chicken |
3 oz–4 oz |
1.5 mg–2 mg |
Bologna |
3 oz–4 oz |
1.5 mg–2 mg |
Your body can only absorb about 10% of the iron in most fruits, grains, and vegetables.
| Serving size | Iron (mg) | |
|---|---|---|
Raisins |
0.5 cups |
4 mg–5 mg |
Prunes, dried |
1 cup |
4 mg–5 mg |
Peas, cooked |
0.5 cups |
2 mg–4 mg |
Beans, cooked |
0.5 cups |
2 mg–4 mg |
Figs |
3 medium |
2 mg–4 mg |
Spinach |
1 cup |
1 mg–6 mg |
Barley |
0.5 cups |
1.5 mg–2 mg |
Oatmeal |
1 cup |
1.5 mg–2 mg |
Beans, green |
1 cup |
1.5 mg–2 mg |
Rice |
1 cup |
0.7 mg–1.4 mg |
Potato |
1 medium |
0.7 mg–1.4 mg |
Credits
| Author | Robin Parks, MS |
| Editor | Kathe Gallagher, MSW |
| Associate Editor | Pat Truman, MATC |
| Primary Medical Reviewer | Kathleen Romito, MD - Family Medicine |
| Specialist Medical Reviewer | Brian Leber, MDCM, FRCPC - Hematology |
| Last Updated | May 7, 2007 |
Author:Robin Parks, MS
Last Updated: 05/07/2007
